How-To Guides
Step-by-step guides for improving athletic performance and training smarter with data.
Pro Agility 5-10-5 Shuttle Test: NFL Combine Agility Standard
NFL/NBA combine essential pro agility shuttle protocol and position-specific norms.
How to Perform the Y-Balance Test: Dynamic Balance Screening
Assess 3-direction dynamic stability and screen injury risk with bilateral asymmetry.
How to Read Velocity-Load Charts: From 1RM Estimation to Fatigue Detection
Complete guide to using velocity-load charts for 1RM estimation, daily readiness, and fatigue detection.
How to Run 10m/20m/30m Sprint Tests: Acceleration Assessment Standard
Protocol and norms for 10m, 20m, and 30m sprint tests measuring acceleration phases.
How to Run the Illinois Agility Test: Complete Assessment Guide
Complete Illinois agility test guide from cone setup to measurement with norms.
Repeat Sprint Ability (RSA) Test: Key Metric for Team Sports
6×30m or 10×20m repeat sprint protocol evaluating recovery ability and fatigue resistance.
How to Test Vertical Jump Accurately: Force Plate vs App vs PoinT GO
Accuracy and practical comparison of vertical jump testing methods: force plate, app, PoinT GO, jump mat.
How to Prevent Wrist Pain in Front Squats: Grip Alternatives
Front squat wrist pain causes and alternative techniques: cross grip, strap grip, and more.
How to Sleep Better for Training Recovery: 7 Strategies
Seven sleep hygiene strategies to maximize post-training recovery: environment, routine, nutrition, supplements.
How to Squat with Long Femurs: Body Type Guide
Optimize squat depth and form for long femur body types: stance, toe angle, and accessories.
How to Stop Elbow Pain When Bench Pressing
Diagnosis and correction of medial/lateral elbow pain causes during bench press.
Sumo Deadlift Setup Guide: How It Differs from Conventional
Proper wide-stance sumo deadlift setup, body type suitability, and conventional comparison.