Vertical Jump Mastery Hub
Vertical jump performance is the single best proxy for lower-body explosive power across most sports. This hub organizes PoinT GO's jump testing protocols, plyometric progressions, reactive strength training, and sport-specific transfer drills.
Testing Protocols
Standardized jump tests with normative data and reliability ranges.
Countermovement Jump (CMJ): Technique, Measurement & Norms
CMJ norms for 5 tiers, sedentary to Olympic, by male and female cm ranges, plus force plate, IMU sensor, and jump mat accuracy vs. cost compared.
Countermovement Jump: Proper Form & Performance Tips
Master the countermovement jump with detailed technique coaching, common errors, arm swing mechanics, and how to use CMJ for performance testing.
Squat Jump Test Protocol: Technique, Norms & Power Assessment
See squat jump height ranges across 5 training levels and both sexes, plus power output in W/kg and how to raise a stalled score.
Sergeant Jump Test: Protocol, Scoring & Vertical Jump Norms
Sergeant jump norms by sex, plus basketball, volleyball and sprint benchmarks, and the 5 technique errors that skew your score.
How to Test Jump Height with IMU Sensors: 800Hz Accuracy and Validation Guide
IMU jump height accuracy. Compare sampling rates, validate against optical systems, fix common error sources, and trust 0.5cm changes.
Plyometric Progressions
Build reactive strength from box jumps to depth jumps to elite-level drops.
Box Jump Progressions: From Beginner to Advanced
Master box jumps with our progressive training guide. Learn proper technique, height progressions, variations, and programming for explosive power.
Depth Jump Plyometric Training: Technique, Programming & Reactive Strength
Depth jump plyometric training. Covers technique, optimal drop height, reactive strength index targets, progressive programming.
Drop Jump Exercise: Technique, Benefits & RSI Testing
Most drop jump errors trace back to ground contact time, not landing depth. Technique cues, common mistakes, and how to use drop jumps for RSI testing.
Reactive Strength Index (RSI) Explained: Testing, Calculation & Training
Learn what the reactive strength index (RSI) measures, how to calculate it from depth jumps, normative values by sport, and how to train reactive.
Split Squat Jump: Build Single-Leg Explosive Power
Perform the split squat jump to build unilateral explosive power. Includes technique, progressions, sport applications, and training protocols...
Monitoring & Diagnostics
Use jump data to detect fatigue, predict performance, and adjust load.
Why CMJ Outperforms SJ for Daily Athlete Monitoring: A Neuromuscular Fatigue Comparison
Squat jump misses what countermovement jump catches. CMJ tracks neuromuscular fatigue 2.3x more sensitively, per longitudinal IMU monitoring evidence.
Why Warmup Jumps Predict Performance: The Science of Neuromuscular Readiness
A flat warmup jump can be an early warning sign. RSI and jump-height shifts during warmup forecast same-day performance via 800Hz IMU tracking.
Why Knee Flexion Angle Determines Jump Height: Biomechanical Analysis of Countermovement Depth
Knee flexion angle in the countermovement jump shifts jump height more than most realize. Here's the optimal depth range and why it varies by athlete.
The 8 Best Exercises to Increase Your Vertical Jump
Best exercises vertical jump: the 8 best exercises to increase your vertical jump, backed by sports science. Covers the practical cues coaches use.
How to Improve Vertical Jump Height Fast: A 4-Week IMU-Based Program for +5cm Gains
This 4-week, IMU-measured jump program combines CMJ, drop jumps, and deployment jumps for an average +5cm gain, tracked at 800Hz — no guesswork needed.
Sport-Specific Application
Translate vertical power into volleyball, basketball, and field-sport performance.
How to Improve Vertical Leap for Volleyball: A 12-Week IMU-Driven Training Program
Volleyball players plateau because generic jump programs skip attack-specific power. This 12-week plan uses 800Hz IMU testing to target your weak link.
How to Build Explosive Power for Hockey: A 12-Week Protocol for Skating Acceleration and Shot Power
Hockey power isn't just squat strength, it's first-stride acceleration and shot velocity. This 12-week protocol uses 800Hz IMU data and five key tests.
How to Improve First-Step Quickness: An 8-Week Science-Based Acceleration Protocol
Elite athletes finish their first step in under 0.25 seconds. This validated 8-week, IMU-tracked protocol shows how to shave 0.05-0.10s off your time.
Banded Broad Jump: Overspeed Training for Power
Learn the banded broad jump — an overspeed plyometric that amplifies hip extension power and horizontal force production.
Standing Long Jump Test: Protocol, Norms & Horizontal Power Assessment
Standing long jump norms by 5 training levels and ages 10-18, plus the arm-swing and takeoff-angle numbers most snippets leave out.
Hub FAQ
01CMJ or SJ — which test should I prioritize?+
02How often should I retest vertical jump?+
03What jump height is "elite"?+
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