In the world of strength & conditioning a lot of the S&C coaches out there uses the phrase "rate of force development" or for this text "RFD", because this is allegedly most important component that has to be improved in sport performance. Firstly let’s start with what is RFD?

It has been defined as the rate of rise of contractile force at the beginning of a muscle action (Aagaard et al., 2002). It has also been said that RFD is shown in the short and long components of the stretch shor...