How to Test Eccentric Utilization Ratio: CMJ vs SJ Comparison

When McGuigan et al. (2006) first quantified the eccentric utilisation ratio in Journal of Strength and Conditioning Research, they found that Division I athletes who scored EUR ≥1.10 on maximal strength training blocks outperformed peers with EUR <1.05 on subsequent sprint and jump tests — suggesting the ratio reflects how efficiently an athlete converts stored elastic energy into concentric output. Despite this early finding, a 2023 NSCA survey showed that fewer than 18% of collegiate S&C programmes formally test EUR, mostly because coaches lack a standardised, time-efficient protocol. This guide provides exactly that: a 15-minute field test requiring only a reliable IMU sensor and a clear surface.

What Is EUR and Why It Matters

The eccentric utilisation ratio is calculated as: EUR = CMJ height ÷ SJ height. The countermovement jump (CMJ) uses an eccentric pre-load, while the squat jump (SJ) starts from a static pause at 90° knee flexion. The difference between the two captures the contribution of the stretch-shortening cycle (SSC): elastic energy stored in tendons and active muscle-tendon unit stretch-reflexes during the downswing.

An EUR of 1.00 means the SSC contributes nothing — the athlete derives the same benefit whether they pre-load or not. Real athletes score 1.05–1.20; elite athletes in plyometric-heavy sports can score 1.20–1.30. Research by Cormie et al. (2010) demonstrated that EUR is trainable: a 6-week reactive strength programme raised EUR from 1.07 to 1.16 while absolute jump height improved only 4%, indicating improved elastic energy utilisation was the primary adaptation rather than contractile capacity gains.

EUR also functions as a fatigue indicator. Because tendon stiffness drops with cumulative eccentric loading, EUR characteristically decreases 2–4% after heavy eccentric training sessions — even when absolute CMJ height remains within normal variation. Tracking EUR gives you information that tracking CMJ alone cannot.

Test Prerequisites and Equipment

EUR testing requires two distinct jump conditions measured on the same day, ideally within the same 20-minute window to control for fatigue and motivation effects.

Minimum Requirements

• A validated jump-height measurement device with ≤2% day-to-day variability. Contact mats produce ~5% error from bent-knee landing; IMU-based sensors measuring peak velocity or flight time are preferred.
• Consistent flooring — do not test on grass one day and rubber flooring the next.
• Clear coaching cues for both jump types, especially the squat jump pause position (described below).

Why the SJ Pause Matters

The most common EUR testing error is an incomplete squat jump pause. Athletes who hold the 90° knee angle for less than 2 seconds retain elastic energy from the descent, inflating SJ height and compressing EUR toward 1.00. The pause must be held until visible stillness, confirmed by a flat velocity trace on the IMU before concentric initiation.

Step-by-Step Testing Protocol

1. General warm-up (8 min): 400 m easy jog or 5 min bike, then 2×8 bodyweight squats, 2×6 leg swings (sagittal + frontal per side).
2. Jump-specific activation (4 min): 3 sub-maximal CMJs at 50%, 70%, 90% effort. 45 seconds between efforts.
3. Squat jump battery: Athlete descends to 90° knee angle (coach verifies visually or by goniometer), holds 2–3 seconds until still, then jumps maximally. Hands on hips throughout. Record 3 SJ attempts with 60-second rest. Use the best of 3.
4. Rest 3 minutes.
5. CMJ battery: Athlete performs a self-selected countermovement depth, hands on hips throughout, 3 maximal attempts with 60-second rest. Use the best of 3.
6. Compute EUR: Divide best CMJ height by best SJ height. A EUR of 1.12 means the CMJ was 12% higher than the SJ.

The PoinT GO app allows you to label each jump type, records peak velocity and derived height for every attempt, and computes EUR automatically in the session summary view.

Calculating and Interpreting EUR

Note: EUR above 1.25 in non-elite athletes may indicate poor SJ technique (incomplete pause) rather than genuine SSC excellence. Always video review SJ attempts when EUR exceeds expected norms for the athlete's sport and training age.

Training Implications by EUR Profile

Low EUR (1.00–1.07): Strength-First Athletes

These athletes have adequate or even high absolute force output (SJ may be strong) but fail to utilise elastic energy effectively. Priorities: introduce drop landings, depth jump progressions, and short-ground-contact plyometrics. Tendon stiffness adaptations from 6–8 weeks of reactive work typically raise EUR by 0.06–0.10.

Mid-range EUR (1.08–1.14): Balanced Athletes

Continue parallel development of both maximal force (heavy squats, trap bar deadlifts) and reactive strength (pogo jumps, hurdle hops, bounding). Monitor which component improves more rapidly — if absolute SJ height stagnates while CMJ climbs, the athlete is developing SSC efficiency faster than force capacity, indicating the need to increase strength work.

High EUR (1.15+): Elastic Athletes

For athletes scoring above 1.15, additional reactive volume yields diminishing returns. Shifting emphasis to maximal strength, particularly eccentric strength (Romanian deadlifts, nordic curls), will raise the ceiling on what the elastic system has to work with. A strong EUR with a low absolute SJ height is a common profile in lighter, agile athletes whose jumping performance is limited by peak force rather than elastic reuse.

Monitoring EUR Over a Training Block

Test EUR at the start and end of each 4-week mesocycle. Mid-block testing (week 2) is useful only when an injury or illness occurs and you need current readiness data. Expected adaptations by block type:

• Maximal strength block: SJ height typically rises 3–6%; CMJ may stagnate or drop slightly as tendon stiffness adaptation lags. EUR may temporarily decrease — this is expected and not a concern if SJ is improving.
• Plyometric/reactive block: CMJ rises faster than SJ; EUR increases 0.05–0.10 in responders. SJ may plateau or show only modest gains.
• Competition / taper block: Both CMJ and EUR typically peak 8–14 days into a taper as fatigue dissipates and neural potentiation accumulates.

Keep a simple log: date, SJ height (best of 3), CMJ height (best of 3), computed EUR. Plot EUR over successive mesocycles to see the long-term trend. Athletes who progress from EUR 1.07 to 1.13 across a 12-week block have clear evidence that reactive strength development is occurring, independent of whether absolute jump height has improved. That dissociation is only visible when both jump types are tracked systematically.

Sport-Specific EUR Norms

Data aggregated from McGuigan et al. (2006), Cormie et al. (2010), and Sheppard & Young (2006). Use sport norms as context for where to focus training, not as fixed targets.