Force Dominant Vs. Velocity Dominant – Programming
I firmly believe that athletes need a foundation of strength before they begin to train according to the velocity curve. With the being said, I believe that once an athlete reaches a certain level of strength, it benefits them more to train using more velocity-based program to reach their goals.
Velocity-based training has been around for some time but has recently gained popularity when it pertains to programming for athletes. Force-velocity profiling is a simple way to determine the force and production capabilities of an athlete. By comparing a few different
jumps, we can identify if an athlete is force or velocity deficient. This information will allow coaches to write better programs that are tailored to an individual’s needs. To test this, I would compare their best counter-movement jump, static jump, and depth jump heights.
A CMJ (counter-movement jump) is performed when an athlete is standing in place. The athlete will then be coached to explosively dip down into a quarter squat and jump as high as possible. This would be used as their baseline. I recommend using either a vertec or the jump mat for testing.
Next, a static jump would be performed. The jump is performed from a static quarter squat starting position with no counter movement or reactive component involved. To standardize the test, the athlete will pause for 5 seconds in the bottom of the quarter squat position before actually jumping. The goal is to see a vertical jump of at least 80-85% of
the CMJ of the athlete. If this percentage is not achieved, then a coach should program more force-dominant (strength) into the athlete’s workouts.
A depth jump is performed last. After stepping off a box, the athlete should immediately and explosively rebound into their vertical jump as high as they can. The measurement of the depth jump should be within 110-115% of the athlete’s CMJ. If the jump doesn’t meet or exceed the target percentage, then more reactive (elastic/power)plyometric and jump training should be programmed for the athlete.
CSPS BPS Level 1 CPPS Owner, Strength & Conditioning Coach