Vertical Jump Training with Dynamic Strength Index
Dynamic Strength Index is the ratio of:
📊 Ballistic Peak Force / Isometric Peak Force
A “balanced athlete” can produce about 80% of their max isometric force during a countermovement jump. DSI 0.80
🐇 @Kyle DSI was 0.89 indicating a “force deficit”
Building strength may be most beneficial to further progressing jump height.
🐢 My DSI was 0.74 indicating a “velocity deficit”
Focusing on plyometrics and faster expression of force may be best to further progress jump height.
🏋🏽♂️ There are a lot of factors including genetics, training history, training season, and familiarity with testing that play a role in DSI.
Relative metrics are just one piece of information though and additional context is needed. This is a good read: PMID: 33312276.
🔑 Overall though, consider that some athletes will benefit more from focusing on max force production while others will see relatively more progress from focusing on plyometrics.
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