Almost every athlete wants to be more explosive. They want to jump higher, improve their first step, and feel more powerful in competition. The typical response is to scroll social media, find a few eye-catching drills, and start adding them into workouts. The assumption is simple: if it worked for someone with a 40+ inch vertical, it should work for me.
The problem is that explosiveness isn’t built from copying exercises. It’s built from understanding exactly what an athlete needs.
At Carlisle Performance Systems, our jump training process is built around three pillars: assessment, structured testing, and using those results to drive the training program. Instead of guessing which drills might help, we measure first and prescribe second.
The Three-Part Strategy We Use
Our process begins with a comprehensive jump training assessment. From there, we move into a structured testing battery designed to provide objective feedback about the athlete’s current capabilities. Finally, we use those insights to determine the most effective direction for the training program.
This approach ensures that we are not simply adding more plyometrics or intensity, but rather targeting the specific qualities that will raise an athlete’s overall athletic capacity. Every test serves a purpose, and every piece of data informs the next step.
What We Measure… and Why It Matters
Using force plates allows us to look well beyond simple jump height. We begin with a countermovement jump with hands on hips to establish a lower-body baseline without arm swing influence. This gives us a clear look at how the athlete produces force naturally.
Next, we perform a squat jump, which removes the stretch-shortening cycle and isolates concentric force production from a static position. Comparing these two jumps provides insight into how effectively the athlete uses stored elastic energy.
We then assess reactive hop ability to evaluate elasticity and ground contact efficiency. This helps us understand how quickly and effectively the athlete can transition off the ground, which is a critical component of true explosiveness.
Because the force plates measure left and right independently, we can also detect asymmetries that may not be visible during regular observation. Identifying these imbalances allows us to address potential performance limitations and reduce risk factors.
To further isolate raw force production, we perform an isometric squat pull. This test is highly sensitive to peak force output and removes technical skill from the equation, giving us a clearer picture of pure strength capacity.
Finally, we compare standing reach, standing vertical jump, and approach jump performance. The differences between those measurements help guide the type of plyometric emphasis we prescribe moving forward. For example, an athlete with strong force production but limited approach jump carryover may need a different progression than someone with excellent elasticity but low peak force.
Why This Matters for Your Athlete
Explosiveness is not a single trait. It is the result of multiple qualities working together, including force production, elasticity, coordination, symmetry, and timing. Two athletes with identical jump heights can have very different underlying strengths and limitations.
Without testing, training becomes guesswork. With testing, it becomes targeted and intentional. When assessment drives programming, every drill has a purpose, every progression has a reason, and improvement becomes far more predictable.
Ready to Build Real Explosiveness?
If you want your athlete to develop speed and power inside a system built on assessment and progression, there are two ways to take the next step.
F.A.S.T. School provides a structured pathway for developing speed, strength, and athletic capacity over time.
Speed Academy offers in-person performance training built around data-driven evaluation and individualized progression.
Explosiveness isn’t built from trending drills. It’s built from clarity, direction, and the right plan.