ForceDecks Test Protocol – Single Leg Countermovement Rebound Jump
Liesl Thrum
Updated
Starting Position
Standing tall on one foot
Hands on hips
Chest up and looking forward
Protocol
Zero plates - Zero the plates. Ensure nothing is touching the plates during this step.
Step onto plates - Ask the individual to stand still with one foot on each plate.
Weigh individual - Measure the individual's weight.
Assume starting position - Ask the individual to assume the starting position on the plates.
Stabilise individual - Instruct the individual to remain completely still, in the starting position for 2-3 seconds before and between each rep in the test.
Perform test - Instruct the individual to:
Keep the chest up and looking forward;
Bend down; then
Jump up; then
Land on the plates; then
Immediately jump as high as possible; then
Land softly; then
Assume starting position again.
Repeat - Repeat step 6 to record the desired number of reps.
Complete the test - Click to stop the recording and check the results.
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