plyometrics
Fixing Accelerometer Clipping in High-Impact Plyometrics
Hard drop jump landings can exceed your sensor's g-range, clipping the signal and skewing ground contact time and RSI. Here's how to set the range right.
IMU Sampling Rate Too Low for Plyometrics: How to Diagnose and Fix It
Ground contact under 200ms needs real timing resolution. See how low IMU sampling rate creates quantization errors that skew RSI, and the minimum Hz to use.
Selecting Drop Height with the Reactive Strength Ratio
Most athletes drop jump from a height picked by eyeballing a box. Use the reactive strength ratio and a short testing ladder to find yours instead.
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.
Reactive Strength vs Elastic Strength: Key Differences and How to Train Each
Reactive and elastic strength share the stretch-shortening cycle but train differently. Here is how each is measured and trained without stalling it.
Ankle Stiffness and the Spring-Mass Model: Training and Testing for Jumping Athletes
Understand how ankle stiffness drives jumping and sprinting performance through the spring-mass model. Learn to test leg spring stiffness and train it.
Ground Contact Time in Plyometric Training: How to Measure and Minimize It
How to measure and reduce ground contact time in plyometric drills to maximize reactive strength, speed, and sport performance with IMU-based testing.
Depth Drop Reactive Strength Progression: 8-Week RSI Development
8-week depth drop progression for RSI development. Drop heights, contact time targets, landing mechanics, and PoinT GO IMU tracking.
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.
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.
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 Program a Power Block for Soccer Players: A 6-Week Design that Cuts 30m Sprint by 23%
Players following this 6-week power block cut their 30m sprint time by 23% on average. See the VBT and jump-monitored sessions and field-training fit.