Drop Jump Jump Height Chart

Reactive strength fast SSChigh stretch loads This is measured from a depth or drop jump DJ, utilizing a variety of drop heights 30, 45, 60cm to impose various stretch loads on the leg extensors. A contact mat computer system is used to record jump height and contact time 1.

Quick quotdrop heightquot heuristic If you lack the time for a full incremental. assessment to set starting drop heights in the drop jump, a quick method is to. take the average jump height from the 10-5 RJT and add 5 cm to it. This. approach offers a practical starting point for determining drop jump heights for. training.

Procedure for conducting the incremental drop jump test where the athlete jumps after a drop off a series of heights, starting from a 30cm box and working upwards to a 75cm box The vertical jump height in meters can be calculated from the time in seconds using this formula jump height 4.9 x 0.5 x Time 2.

1. Drop Jumps. Typically RSI has been measured using plyometric drop jumps, as it was deemed as the exercise with a recognizable ground contact time Flanagan et al. 2008. It involves the athlete performing 2-3 drop jumps across a range of quotdropquot heights for example 15, 30, 45, 60 cm with RSI being recorded for each jump at each height.

When the RSI is obtained from a vertical drop jump, it is calculated as the ratio of the vertical jump height over the ground contact time or the ratio of the flight time and ground contact time

The drop jump often marks the transition from a slow to fast stretch-shortening cycle SSC task. That said, it is possible for the drop jump to be a slow SSC task if its performance lasts gt0.250 s. Dropping from a platform or box, the athlete controls their landing by flexing the hip, knee, and ankle joints, ideally stimulating the SSC to

The most common test is the Incremental Drop Jump Reactive Strength Index test DJ-RSI. In which an athlete performs drop jumps from 30cm up to 75cm, or until their ground contact time exceeds the upper limit for fast stretch shortening cycles 0.25s. Typically three efforts would be taken at each box height, so that an average can be calculated.

To kick off 2025, Hawkin Dynamics has updated its drop jump analysis method to take accuracy to the highest level. The gold standard and now Hawkin Dynamics' preferred approach to drop jump analysis comes in the form of the reverse integration method, which only requires the athlete to remain still for at least the final second of data capture to work Baca, 1999 McMahon et al., 2022 Wade

Bilateral contact ground reaction forces and contact times during plyometric drop jumping. J Strength Cond Res 2410 2762-2769, 2010 Walsh, M., A. Arampatzis, F. Schade, and G.-P. Bruggemann. The effect of drop jump starting height and contact time on power, work performed, and moment of force. J. Strength Cond. Res. 183 561-566

RSI measures the reactive jump capacity of an athlete in a drop jump also depth jump. The traditional test is an incremental drop jump RSI test. The athlete starts on a block or box. Strength coach Travis Mash recommends a box height between 30-45cm. This is high enough to get a good measure, but not too high to risk unnecessary damage to