Please fill in all required fields (name, age, height, weight).
🔥 Before You Test — Dynamic Warm-Up
⚠️A proper dynamic warm-up is crucial for testing. A bad warm-up can significantly underestimate your results — your muscles and tendons need to be primed to perform at their best.
📊Consistency is key in testing. Do the exact same warm-up every time you test for a true measure of progress. Differences in warm-up quality will show up as differences in your scores.
🕐Control for all variables. If you can, test on the same day of the week, at the same time of day, wearing the same shoes, on the same surface. The more consistent your conditions, the more meaningful your progress tracking.
💧Additional tips: Stay hydrated before testing. Avoid heavy training in the 24 hours prior. Get adequate sleep the night before. Do not test if you are injured or unwell.
Play back your 240fps video. Pause at the exact takeoff frame — note the timestamp. Pause at landing — note that timestamp. Enter both below for each attempt.
📱 Video recorded at:
Attempt 1
Attempt 2
Attempt 3
Please enter valid timestamps. Landing must be after takeoff.
Best Squat Jump
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inches
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Avg (in)
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Power (W)
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Rel Power (W/kg)
Performance Rating
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Force Plate Comparison
Force plate testing is the gold standard for measuring jump performance. Your squat jump height was calculated from video timestamps — use the comparisons below as a general reference point, not a precise equivalent.
NFL Combine — Squat Jump Height (male athletes)
Approximately the — percentile of NFL combine athletes.
NCAA — Squat Jump Height
Approximately the — percentile of NCAA athletes.
📋 Attempt Breakdown
Attempt
Flight (s)
Height (m)
Height (in)
⬆ Countermovement Jump (CMJ)
📋 How to Test — Vertical Jump (CMJ)
Camera on tripod from the side. Record at 240fps slow-mo.
Stand still, then perform a maximum countermovement jump with full arm swing.
Rest 60 seconds between attempts. Perform 3 attempts.
Pause video at takeoff frame and landing frame. Note timestamps. Enter below.
💡 SQJ vs CMJ: The difference between your Squat Jump and Vertical Jump scores shows your elastic energy utilisation — how effectively your muscles and tendons store and release energy through the stretch-shortening cycle.
Same method as the squat jump. Pause at takeoff and landing frames, note timestamps, enter below.
📱 Video recorded at:
Attempt 1
Attempt 2
Attempt 3
Please enter valid timestamps. Landing must be after takeoff.
Best Vertical Jump (CMJ)
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inches
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Avg (in)
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Power (W)
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Rel Power (W/kg)
⚡ Elastic Energy Utilisation (SSC)
Squat Jump
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inches
Vertical Jump
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inches
CMJ / SQJ Ratio—
Performance Rating
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About these benchmarks: these ranges are based on jump-and-reach (Vertec) testing performed with an arm swing — the traditional method most jump-testing norms use, and it typically produces higher values than a force-plate, no-arm-swing protocol.
Force Plate Comparison
Force plate testing is the gold standard for measuring jump performance. Your vertical jump height was calculated from video timestamps — use the comparisons below as a general reference point, not a precise equivalent.
NFL Combine — CMJ Height (male athletes)
Approximately the — percentile of NFL combine athletes.
NCAA — CMJ Height
Approximately the — percentile of NCAA athletes.
📋 Attempt Breakdown
Attempt
Flight (s)
Height (m)
Height (in)
⚡ 10-5 Repeated Jump RSI Test
📋 How to Test — 10-5 Reactive Strength Index
Camera on tripod from the side. Record the entire set at 240fps slow-mo.
Perform 10 continuous jumps — land and immediately re-jump with minimal ground contact. Think "hot floor".
Your score uses jumps 6–10 only (last 5 of each set). Enter those timestamps below.
Perform 2–3 sets with 3 minutes rest between sets.
For each scored jump: note (1) landing timestamp, (2) takeoff timestamp, (3) next landing timestamp.
⚠️ Focus on minimal ground contact time, not height. Arms swing freely. Count jumps aloud — only record the last 5 (jumps 6, 7, 8, 9, 10).
For each set, enter timestamps of jumps 6–10 only (5 jumps). For each jump: Landing → Takeoff → Next Landing. The app corrects for 240fps automatically.
📱 Video recorded at:
Please enter valid timestamps for at least one complete set.
Reactive Strength Index (10-5)
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avg of 3 best jumps across all sets
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Avg Jump (in)
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Avg GCT (s)
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Avg Flight (s)
Performance Rating
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📋 Jump Breakdown
Jump
GCT (s)
Flight (s)
Height (in)
RSI
🏆 Your Results Summary
Complete at least one test to see your summary.
🧪 Performance Analysis
Your jump testing results are analysed across three key metrics that reveal different aspects of your neuromuscular power and elastic energy utilisation.
💪 Training Recommendations
Based on your EUR, CMJ height, and RSI scores, here is what the data says about your current training focus:
Based on your EUR, CMJ height, and RSI scores, Coach Garv has prescribed a personalised plyometric training program designed specifically for your results. This 2-day program is built to be combined with your existing strength training and targets the exact qualities your scores show need development.
Want Faster Results?
This 2-day plan is a starting point. Coach Garv's full coaching programs build on these exact results with structured progressions, weekly check-ins, and a complete strength + plyometric system.