HOPS Phase Three: Reactive Power

Turning Strength Into Explosiveness

This is the phase most athletes look forward to. After building stability and control, players are ready to train what everyone loves in sports: explosive power. This phase focuses on reactive training, in which athletes move quickly from absorbing to producing force.

This ability is what separates average athletes from explosive ones.

What Is Reactive Training?

Reactive training uses the stretch-shortening cycle. This occurs when muscles quickly switch from an eccentric (lengthening) to a concentric (shortening) contraction

Think about a basketball player:

• landing from a rebound

• immediately jumping again for a tip-in

That rapid transition is what reactive training develops.

Benefits for High School Athletes

Reactive training improves:

• vertical jump

• sprint acceleration

• quickness

• agility

• first step explosiveness

It also improves coordination and athletic confidence.

Sample Exercises from the HOPS Program

Pogo Jumps

Small quick jumps using the ankles.

Benefits:

• ankle stiffness

• quick reaction time

• jump efficiency

Tuck Jumps

Athletes jump and bring knees toward the chest.

Benefits:

• vertical power

• coordination

• explosive strength

Lateral Bounds

Athletes jump side to side.

Benefits:

• lateral power

• defensive movement

• hip strength

Power Skips

Explosive skipping with knee drive.

Benefits:

• sprint mechanics

• coordination

• athletic rhythm

STRIVE Values in Action

This phase brings the entire mindset together.

Excellence

Explosive training demands focus and precision.

Relentless

Every jump must be performed with intensity.

Vision

Athletes begin to see how the earlier phases translate into real performance gains.

The Result: A Complete Athlete

When athletes complete the HOPS program they have trained:

• stability

• control

• deceleration

• explosiveness

This progression builds athletes who are:

• more powerful

• more balanced

• more confident

• more resilient to injury

Most importantly, they develop the mindset to STRIVE for excellence in everything they do.