Here is a simple readiness or recovery test we can use with PUSH band and a PVC pipe I picked up from a recent Dan Baker seminar here in the UK. Previously I was using PUSH apps built in RSI but found it far too inconsistent and easily gamed by athletes to produce reliable results. I found this test far simpler, using just a PVC pipe and performing 2-3 sets of 5 jumps in a row we can take the best peak power velocity score in m/s and track it over time measuring 1-2 times a week. Peak power on Jump is very sensitive to neural fatigue, with 5-10% drops suggesting a drop in performance. Below Pro golfer Jordan performs the test.
Below is about a months worth of tracking for a young female MMA fighter Cory, who over the last month was doing a twice a week triphasic program and also competed in a non essential (“for fun”) grappling competition.
As you can see the day after her competition we see a distinct drop in peak power around 10%, so for that session and the next we back off on loading.
On the 10th as we left the Isometric phase and moved to concentric we see a nice super compensation posting better scores than when we started. Most female team sport athletes should be able to achieve a peak unloaded power of around 2.9-3 m/s. This can vary, which is why creating an individual velocity profile for your athlete is so crucial
I like simple and I like repeatable, along with asking the athlete how they feel. This test is quickly becoming one of my preferred.