plyometrics
How to Test Drop Jump RSI with an IMU: A Standardized Protocol and Interpretation Guide
A standardized drop jump RSI testing protocol using an 800Hz IMU. Box height selection, warm-up, execution, and data interpretation explained step.
How to Program Volleyball Jump Training: 800Hz IMU 12-Week Periodization Guide
The spike jump doesn't train like a generic vertical. Follow the 4-stage, 12-week progression with RSI and landing-load checkpoints from 800Hz IMU data.
Box Jump vs Broad Jump: Which One Fits Your Goal Better
Box jumps and broad jumps train different power vectors. Compare kinematics, muscle activation, and metrics from 800Hz IMU data to pick the right one.
Plyometric Progression Guide: From Beginner to Elite
Jumping to depth jumps too soon invites injury. This 5-stage progression, built on 800Hz IMU data, sets objective pass criteria before you advance.
How to Add 10 cm to Your Vertical Jump in 12 Weeks: A Science-Based Program
Adding 10 cm is not luck, it is sequencing: max strength, rate of force development, then reactive strength, over 12 structured weeks.
Box Jump Progression: Beginner to Advanced Safe Vertical Jump Guide
Master box jumps safely with our 8-week progression guide. From 30cm beginner boxes to advanced contrast jumps, build vertical power without injury.
French Contrast Method Complete Guide: 4 Exercises for Maximum Power
Heavy squat, then jump — in that order, power spikes. This 4-step French Contrast sequence uses post-activation potentiation to add explosive power fast.
Heavy Sled Push: Overload Training That Improves Sprint Acceleration 33%
Research-backed heavy sled push protocol: optimal load selection, horizontal force mechanics, and 6-week programming for 33% sprint acceleration.
Plyometric Dose-Response Relationship: Meta-Analysis Review
How many plyometric sets, reps, and weeks are needed for jump height gains? A meta-analysis breakdown of the actual dose-response numbers for coaches.
How to Accurately Measure RSI with Drop Jumps
The wrong drop height skews your RSI numbers before the test starts. This guide covers optimal box heights, flight-time calculation, and norms by sport.
Stretch-Shortening Cycle: The Plyometric Foundation
A countermovement jump beats a static jump due to the SSC, but fast and slow SSC need different training. Here's the mechanism and RSI benchmarks.
How to Design a Plyometric Program: Science-Based Blueprint
Too many foot contacts too soon causes tendon pain, not power. Get the volume tables, exercise order by phase, and the RSI tracking that keeps it safe.