What is the Reactive Strength Index (RSI)?

RSI measures explosive, reactive power, how well you absorb and rebound from landing. It is calculated from a drop jump and reflects your ability to produce force quickly, a key quality for sprinting, jumping, and other fast stretch-shortening movements.

How is RSI calculated?

RSI = jump height / ground contact time, both during a drop jump. Enter your jump height and the time your feet spend on the ground between landing and take-off, and the calculator returns your RSI along with a rating.

What is a good RSI value?

RSI is typically expressed in metres per second; values around 1.5-2.0 are good and above roughly 2.5-3.0 indicate excellent reactive strength, while below 1.5 suggests room to improve. The aim is high jump height with minimal ground contact time.

Isibali se-Reactive Strength Index

I-RSI yakho isuka ekuphakameni kokugxuma nesikhathi sokuthinta

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Ukuphakama kokugxuma (cm)

ukuphakama kokugxuma kwe-drop, isb. 30

Isikhathi sokuthinta phansi (ms)

amasekhondi amancane phansi, isb. 200

Isibali se-Reactive Strength Index

I-Reactive Strength Index iyisivivinyo esivame senkundla samandla aqhumayo, asabelayo kubagxumi nabagijimi abasheshayo. Faka ukuphakama kwakho kokugxuma kwe-drop nesikhathi sakho sokuthinta phansi, futhi lesi sibali sikubuyisela i-RSI yakho — ukuphakama kokugxuma kuhlukaniswe ngesikhathi sokuthinta — kanye nebhandi lesilinganiso. Sisebenzise ukuze uqaphe ukuqeqeshwa kwe-plyometric, ulawule ukukhathala kwe-neuromuscular, futhi uqhathanise ikhono lokusabela phakathi kwabasubathi.

I-Reactive Strength Index (RSI) ikala ukuthi ukubhekana kahle kangakanani nokusebenzisa kabusha umthelela: ukuphakama kokugxuma kuhlukaniswe ngesikhathi sokuthinta phansi, kusukela ekugxumeni kwe-drop. I-RSI ephakeme isho umjikelezo wokwelula-ukufushane oqhumayo nonamandla. Amavelu aqondisayo ajwayelekile: ngaphansi kuka-0.5 kuphansi, cishe u-1.0 uyisilinganiso, u-1.5–2.5 kuhle, ngaphezu kuka-2.5 kungeniso. Kala isikhathi sokuthinta ngomata wokugxuma noma ipuleti lamandla futhi ugcine ukuphakama kwe-drop kufana ukuze ulandele ushintsho.

Imibuzo Evame Ukubuzwa

What is the Reactive Strength Index (RSI)?: RSI measures explosive, reactive power, how well you absorb and rebound from landing. It is calculated from a drop jump and reflects your ability to produce force quickly, a key quality for sprinting, jumping, and other fast stretch-shortening movements.
How is RSI calculated?: RSI = jump height / ground contact time, both during a drop jump. Enter your jump height and the time your feet spend on the ground between landing and take-off, and the calculator returns your RSI along with a rating.
What is a good RSI value?: RSI is typically expressed in metres per second; values around 1.5-2.0 are good and above roughly 2.5-3.0 indicate excellent reactive strength, while below 1.5 suggests room to improve. The aim is high jump height with minimal ground contact time.

Isibali se-Reactive Strength Index

Imibuzo Evame Ukubuzwa

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