Step-by-step, no fluff.
Practical guides for improving athletic performance and training smarter with measurable data.
Fixing Velocity Readings That Vary Between Sessions
Same load, different bar speed every week? Isolate sensor position, plate loading, and warm-up order to remove session-to-session velocity drift for good.
The Eggbeater Power Test: A Water Polo Protocol for Rise Power and Hold Time
Sprint times and shot speed get tested every session. The eggbeater's rise power and hold time almost never do. A pool protocol with steps and norms.
Wheelchair Basketball Propulsion Power Test: A Rim-Torque Protocol for the 5m Sprint Start
Two players hit the same 5m split — one used far more rim torque. A stationary-start protocol that scores propulsion power by classification.
Why Later Sprint Reps Slow Down: A Fatigue Check
A 12-point split spread on rep 5 isn't the same event as an even 7% drop across every split — here's how to read the difference and when to stop the set.
Yo-Yo IR1 Field Conditioning Test: Full Protocol and Tracking Guide
One IR1 score tells you little. Get the field setup, protocol steps, safe retest timing, and how distance trends should reshape your next conditioning block.
Optimal Drop Jump Box Height: Find Your h-opt in 5 Tests
RSI drops once you pass your true peak height. Test 5 box heights 10 cm apart, plot the curve, and pinpoint your h-opt with this step-by-step protocol.
How to Measure Ground Contact Time with an IMU Sensor
Ground contact time separates elite sprinters from the rest by milliseconds. See the foot-sensor thresholds, sprint norms, and force-plate accuracy data.
How to Measure Stride Length and Stride Frequency in Sprinting: A Field Protocol
A field-tested protocol for measuring stride length and stride frequency in sprinting with a phone, cones, and a stopwatch — no lab required.
10/5 Repeated Jump Test: How to Calculate RSI (Protocol)
Want a reliable reactive strength number without force plates? Follow this 10/5 jump protocol: setup, RSI calculation, benchmarks, and reliability data.
Abalakov Jump Test: Arm-Swing Vertical Jump Protocol
Step-by-step Abalakov jump test protocol, arm-swing technique cues, how it compares to a standard CMJ, and normative data by athlete level
Isometric Squat Test: Setup, Protocol, and How It Compares to IMTP
Get the knee angle wrong and the whole session is wasted data. Here is the isometric squat rig setup, trial protocol, and how it stacks up against the IMTP.
Triple Hop Distance Test: Return-to-Sport Assessment Protocol
Cleared to jog but not to cut? The triple hop test exposes what strength tests miss. Step-by-step protocol, LSI math, and cutoff values.