1. Eccentric phase: The muscle stretches prior to activation and increases muscle spindle activity. Potential energy is stored in the elastic components of the muscle during the force reduction phase.
2. Amortization phase: Involves dynamic stabilization and is the amount of time between the eccentric contraction and the initiation of the concentric contraction. You want to limit the amount of time spent in this phase, because the more rapidly you can change from eccentric to concentric contraction, the more powerful the response.
3. Concentric phase: Force production resulting in enhanced muscular performance following the eccentric phase of muscle contraction.
Reactive training programs have been proven to be beneficial for decrease in injuries, increase in strength and endurance, enhanced muscle balance ratio of the hamstrings and quadriceps, increased leg power and performance, and a decrease in ACL injuries in females.