What is the best way to evaluate your functional testing program for power and explosiveness?

1 Define your objectives

Before you start evaluating your functional testing program, you need to have a clear idea of what you want to achieve and how you will measure it. For example, do you want to improve your vertical jump height, your sprint time, your throwing distance, or your power output? Depending on your objectives, you will need to select the appropriate tests and metrics that reflect your performance and progress. You will also need to consider your baseline level, your training frequency and intensity, your recovery and nutrition, and your individual factors, such as age, gender, and injury history.

2 Choose your tests

When assessing your power and explosiveness in functional training, you should choose tests that are relevant to your specific movements, skills, and sport, and that are safe and feasible for you to perform. The vertical jump test measures lower body power by calculating the height of your jump from a standing position, using a jump mat, force plate, or vertec. The sprint test measures speed and acceleration with a stopwatch, radar gun, or electronic timing system. The throwing test measures upper body power with a medicine ball, javelin, or baseball by measuring the distance or speed of your throw. Lastly, the power output test estimates the amount of work you can do in a given time or with a given load using a power meter, wattbike, or kettlebell.

3 Perform your tests

To get accurate and reliable results, you need to perform tests correctly and consistently. To do this, it is important to warm up properly before each test with light cardio, dynamic stretches, and specific drills. Additionally, you should rest adequately between each test and each attempt, usually between 2 and 5 minutes depending on the intensity and duration of the test. Furthermore, use the same equipment, settings, and protocols for each test and each attempt, making sure they are calibrated and standardized. Finally, record your results carefully and objectively with the same units and formulas for each test and each attempt.

4 Analyze your results

After you have performed your tests, you need to analyze your results and compare them to your objectives, your baseline, and your norms. Generally, you should calculate your average, best, and worst scores for each test and each attempt, looking for any outliers or errors. You should also compare your scores to your previous scores, calculating your percentage of improvement or decline. Additionally, compare your scores to the normative data for your age, gender, and sport to determine your percentile rank and strengths and weaknesses. Finally, identify any gaps or discrepancies between your actual performance and desired performance, as well as look for any patterns or trends that may explain them.