What are the most effective assessments for measuring lower body power?

2 Broad Jump

The broad jump is another simple and popular test for lower body power. It measures how far you can jump horizontally from a standing position, using only your legs and arms. To perform the broad jump, you need a flat surface and a tape measure. You stand with your feet shoulder-width apart, behind a marked line. You swing your arms back and bend your knees slightly, then explode forward as far as you can, landing with both feet on the ground. You measure the distance from the line to the back of your heels. You repeat the test three times, and take the best score as your result.

3 Counter-Movement Jump

The counter-movement jump is a more advanced test for lower body power. It measures how high you can jump from a standing position, using only your legs, but without any arm swing. To perform the counter-movement jump, you need a device that can measure your jump height and your ground reaction force, such as a force platform or a jump mat. You stand with your feet shoulder-width apart, on the device. You keep your arms crossed on your chest, and quickly lower your hips and knees to about 90 degrees, then immediately jump up as high as you can, extending your legs fully. You land with both feet on the device, and let it record your jump height and your peak force. You repeat the test three times, and take the best score as your result.

4 Reactive Strength Index

The reactive strength index (RSI) is a more complex test for lower body power. It measures how quickly and efficiently you can use the stretch-shortening cycle, which is the ability to store and release elastic energy in your muscles and tendons during rapid movements. To perform the RSI, you need a device that can measure your jump height and your ground contact time, such as a force platform or a jump mat. You stand with your feet shoulder-width apart, on the device. You perform a series of five consecutive hops, jumping as high and as fast as you can, without pausing between each hop. You land with both feet on the device, and let it record your jump height and your contact time for each hop. You calculate your RSI by dividing your average jump height by your average contact time. You repeat the test three times, and take the best score as your result.

5 Wingate Test

The Wingate test is a different type of test for lower body power. It measures how much power you can produce with your legs over a short period of time, such as 30 seconds. To perform the Wingate test, you need a cycle ergometer that can measure your power output and your resistance, such as a Monark or a Wattbike. You warm up for 10 minutes, then adjust the resistance to a percentage of your body weight, such as 7.5%. You pedal as fast as you can for 30 seconds, trying to maintain a high speed throughout. You let the ergometer record your power output and your resistance. You calculate your peak power by taking the highest power output you achieve during the test, and your mean power by taking the average power output over the 30 seconds. You also calculate your fatigue index by taking the difference between your peak power and your lowest power, and dividing it by your peak power.