How-To Guides
Step-by-step guides for improving athletic performance and training smarter with data.
Box Jump Progression Guide: From Beginner to Advanced Plyometrics
Master box jump progressions from beginner to advanced with this science-backed guide. Learn proper technique, height benchmarks, and how to measure performance.
Depth Jump Technique and Benefits: The Complete Guide to This Elite Plyometric
Master depth jump technique with proper box height, landing mechanics, and programming. Learn the science-backed benefits for jump height, RSI, and power.
Drop Jump vs Depth Jump: Key Differences, When to Use Each, and How to Program Both
Understand the key differences between drop jumps and depth jumps, including technique, training goals, RSI application, and programming for athletes.
How to Dunk a Basketball: The Complete Athletic Training Blueprint
Learn how to dunk a basketball with a step-by-step training plan covering vertical jump, approach mechanics, hand technique, and data-driven progress tracking.
How to Measure Power Output: Methods, Metrics, and Practical Testing
Learn how to measure power output accurately for athletic performance. Compare force plates, LPTs, IMU sensors, and field tests with practical testing protocols.
How to Measure Range of Motion: Methods, Tools, and Practical Protocols for Athletes
Learn how to measure range of motion accurately using goniometry, IMU sensors, and video analysis. Includes protocols and normative values.
How to Measure Vertical Jump: 5 Methods From Low-Tech to Lab-Grade
Learn how to measure vertical jump accurately using chalk tests, Vertec, force plates, and IMU sensors. Compare methods, protocols, and normative data.
How to Monitor Training Fatigue: Objective Methods, Neuromuscular Tests, and Daily Readiness Assessment
Learn how to monitor training fatigue using neuromuscular tests, HRV, barbell velocity, and jump performance for daily readiness.
How to Increase Your Vertical Leap at Home: No Gym Required
Increase your vertical leap at home with bodyweight plyometrics, single-leg training, and progressive overload. Full 8-week program with no equipment needed.
Jump Height as a Fatigue Indicator: How to Use Vertical Jump Testing for Daily Readiness Monitoring
Learn how to use vertical jump height as a reliable fatigue indicator. Includes testing protocols, thresholds, and readiness frameworks.
Load Velocity Profile for 1RM Estimation: How to Build, Use, and Update Your Individual Profile
Learn how to build a load velocity profile for accurate 1RM estimation. Step-by-step profiling protocols and daily autoregulation.
How to Build a Load-Velocity Profile: Step-by-Step LVP Guide
Learn how to build a load-velocity profile step by step. Use your LVP to predict 1RM, prescribe daily loads, and track strength gains with velocity-based training.