Rate of Force Development (RFD) is the speed at which maximal force can be generated. In most athletic movements (sprinting, jumping, throwing), the ground contact or impact phase lasts only 80-250ms — too short to reach peak force. Athletes with higher RFD can express more force within this brief window, producing greater speed and power. RFD is trained through Olympic lifting (clean, snatch), plyometrics, sprint training and max-velocity work. It declines more rapidly with age than maximal strength and is particularly important for team sport athletes and sprinters.
Key points
- Speed of force production, not maximum force
- Most athletic ground contacts last 80-250ms
- Trained through Olympic lifts, plyometrics, sprints
- Declines faster with age than maximal strength