How-To Guides
Step-by-step guides for improving athletic performance and training smarter with data.
Velocity Based Training for Beginners: The Complete VBT Guide
New to velocity based training? This beginner's guide covers VBT principles, equipment, velocity zones, and how to start programming with bar speed data today.
How to Prevent ACL Injuries: Screening & Training Guide
Reduce ACL injury risk with evidence-based screening tests, neuromuscular training, and landing mechanics correction. A complete prevention protocol for athletes.
How to Program Jump Training: Weekly Template
Build a science-based jump training programme with this 12-week weekly template. Learn how to balance volume, intensity, and recovery for maximum vertical jump gains.
How to Test Jump Performance at Home: DIY Assessment
Test your jumping ability at home with minimal equipment. Step-by-step protocols for vertical jump, broad jump, and reactive jump testing.
How to Test Vertical Jump at Home: No Equipment Needed
Learn how to accurately test your vertical jump at home with zero equipment. Step-by-step methods, measurement tips, and how to track progress over time.
How to Increase Your Jump Height: Science-Based Training Plan
Evidence-based methods to increase jump height fast. Includes 12-week training plan, plyometrics, strength training, and technique optimization backed by sport science research.
How to Jump Higher: 12 Science-Backed Training Methods
Learn how to jump higher with 12 science-backed training methods including plyometrics, VBT, and progressive overload. Measure your progress with data-driven tracking.
How to Measure Athletic Power: Methods & Tools Guide
Complete guide to measuring athletic power output. From simple field tests to advanced technology solutions for accurate power assessment.
How to Measure Barbell Velocity: VBT Setup Guide
Complete guide to measuring barbell velocity for velocity-based training. Learn device options, placement, mean vs. peak velocity, and how to build your load-velocity profile.
How to Measure Vertical Jump at Home: Simple Methods
Accurate methods to measure your vertical jump height at home. Wall test, app-based measurement, and affordable device options compared.
How to Predict 1RM Safely: Velocity-Based Estimation
Safely estimate your one-rep max without maximal attempts. Velocity-based 1RM prediction methods and formulas for safer strength training.
How to Test Your Explosive Power at Home
Test explosive power at home with no lab equipment. Learn the best home-based power tests — vertical jump, broad jump, stair sprint, and IMU sensor methods — with protocols and scoring.