Revision 7T · Full Tutorial Edition · Updated 1 September 2026
PWR-011 · SUPERVISED full tutorial
Produce one standardised jump and land before chasing height
Jumping power combines rapid force and impulse with a specific jump technique. This lesson teaches a hands-on-hips countermovement jump on a force platform: stand still, dip to a provider-set comfortable depth, reverse without a pause, extend through the floor, keep the legs consistent in flight and land softly in the marked area. The provider controls clearance, jump type, effort, repetitions, rest and measurement.
What you will produceThe learner completes three valid countermovement jumps with identical arm rule and start, while jump height/impulse and landing control are scored separately.
Method7 numbered Power-specific steps
Practice authorityFull method with qualified supervision where stated
Full step-by-step individual tutorial · TLU-PWR-011
The learner completes three valid countermovement jumps with identical arm rule and start, while jump height/impulse and landing control are scored separately.
Jumping power: Place both feet on the recorded marks, hands on hips and eyes forward; wait until the force trace is stable. Bend hips, knees and ankles to the agreed depth while the torso stays controlled; do not take extra bounces.
During an authorised attempt, Finish the push through ankles, knees and hips while keeping hands on hips and take off from both feet. Meet the floor on both feet, bend hips and knees to absorb the landing and hold the finish for two seconds.
Confirm a quiet body-weight baseline before take-off and preserve jump output, flight validity and landing control as separate results.
Qualified help is required for
Assess lower-limb readiness, balance, landing tolerance and platform safety before authorising a maximal or near-maximal jump.
Set the jump type, arm rule, countermovement range, target effort, repetitions, rest, platform and landing criteria.
Require a still start and the same arm rule and dip range on every attempt. Reject a jump that uses extra sway, a deeper countermovement or altered flight posture, then reassess landing quality before another trial.
Never do this from the page alone
Use an unapproved box, depth jump, weighted jump or maximum jump when landing space, readiness or supervision is uncertain.
Do not add arm swing, external load, greater depth or extra jumps to chase height outside the declared protocol.
Finish the session for pain, dizziness, an uncontrolled landing, repeated baseline movement or any need to change the jump definition mid-test.
2 · Get ready
Gather what you need and check the starting conditions
What you need
Force platform or validated jump-measurement device
Flat non-slip landing area with foot marks
Video from a provider-selected view
Stable support available outside the landing area
A jump sheet for platform zeroing, stance, arm rule, countermovement range, impulse or height, flight validity, landing zone, balance recovery and rejected attempts.
Before you start
Tell the provider about joint pain, instability, recent lower-limb injury, dizziness or pregnancy.
Agree whether hands stay on hips and whether the countermovement depth is self-selected or marked.
Practise a quiet two-foot landing and hold it for two seconds before any measured jump.
Zero the platform with nobody touching it, then have the learner stand quietly on the marks. Do not start a jump until the body-weight trace is steady and the landing area is clear.
Rehearse a single smooth dip-and-reverse and a quiet landing at low effort before any jump is entered in the scored set.
3 · The method
Follow these steps in order
Stand still on the marks
Place both feet on the recorded marks, hands on hips and eyes forward; wait until the force trace is stable.
Why: Pre-jump movement changes the baseline; this preserves the jumping power rule for 'Stand still on the marks'.
Check: The platform shows a stable body-weight line.
Dip as one movement
Bend hips, knees and ankles to the agreed depth while the torso stays controlled; do not take extra bounces.
Why: A single countermovement makes trials comparable.
Check: Video shows one continuous descent without foot movement.
Reverse without a pause
At the bottom, change direction promptly and push the platform away.
Why: A long pause turns the task into a squat jump.
Check: The force trace shows one clear braking-to-propulsive transition.
Extend through take-off
Finish the push through ankles, knees and hips while keeping hands on hips and take off from both feet.
Why: Arm swing or uneven take-off changes measured impulse.
Check: Both feet leave together and hands stay in the declared position.
Keep the flight shape consistent
Do not tuck the knees or reach the feet downward to alter flight time; keep the body long until preparing to land.
Why: Flight-time methods assume a consistent take-off and landing position.
Check: Video shows no knee tuck or exaggerated toe reach.
Land in the marked area
Meet the floor on both feet, bend hips and knees to absorb the landing and hold the finish for two seconds.
Why: A high jump with an uncontrolled landing is not a complete successful trial.
Check: Feet stay on the platform and balance is held without a step.
Score output and landing separately
Record jump height and force-time impulse, then mark landing as held, stepped or failed. Reject trials that break the arm, start or flight rule.
Why: One height number can hide technique or landing failure.
Check: The record contains both output and landing outcome.
4 · Worked example
See the whole method used once
Scenario
A provider measures hands-on-hips countermovement jumps on a force platform with a self-selected comfortable dip and two-second landing hold.
Walkthrough
The learner practises two non-jumping dips and two low jumps with quiet landings.
Trial one reaches 24.1 cm but includes a knee tuck and is rejected.
Trial two reaches 22.8 cm with 173 N·s net impulse and a held landing.
Trial three reaches 23.0 cm with 175 N·s and a held landing.
The provider records 23.0 cm as the best valid height and keeps landing status separate.
Result
Two valid trials agree closely and show controlled landings. The rejected 24.1 cm is not used; the result does not prove sport jumping skill or injury prevention.
5 · Right and wrong
Compare correct or safer execution with the common wrong version
Right and wrong comparison
Moment
Right / safer
Wrong / riskier
Why it matters
Countermovement: Jumping power checkpoint
Use one smooth dip and reversal.
Bounce twice or pause at the bottom.
The jump type changes. That changes jump height and take-off impulse in a standardised jump, plus landing control. It is no longer the same test.
Arms: Jumping power checkpoint
Keep hands in the declared position.
Swing arms only on later trials.
Arm use changes output. That changes jump height and take-off impulse in a standardised jump, plus landing control. It is no longer the same test.
Flight: Jumping power checkpoint
Keep a consistent body shape. It is correct when the force trace shows one clear braking-to-propulsive transition.
Tuck knees to lengthen flight time.
Height estimation becomes inflated. That changes jump height and take-off impulse in a standardised jump, plus landing control. It is no longer the same test.
Landing: Jumping power checkpoint
Bend and hold balance on the platform.
Stiffen, step off or ignore the landing after a high jump.
Landing control is a separate required outcome.
Scoring: Jumping power checkpoint
Reject rule-breaking jumps before comparing height.
Use the largest number regardless of technique.
An invalid high value is misleading.
6 · Common mistakes
Spot the error and apply the correction
Common mistakes and corrections
Mistake
Fix
The learner starts while still swaying.
Wait for a stable force trace and still posture.
The dip gets deeper on every attempt.
Mark a comfortable range or record depth and reject large changes.
Hands leave the hips near take-off.
Return to low-effort rehearsal until the arm rule is automatic.
Knees tuck in flight during 'Extend through take-off' in jumping power.
Use video feedback and reduce effort; keep the flight shape long.
Landing steps are not recorded.
Add a separate held/step/fail landing field to every trial.
7 · Practice
Turn the steps into a usable skill
First session
Provider reviews readiness and demonstrates valid and invalid jumps.
Practise two dips and two low landings without measurement pressure.
Complete two submaximal familiarisation jumps.
Complete two or three measured jumps with full rest.
Review one force-time trace and one landing video, then stop at the planned count.
Repeat plan
The provider controls jump height demand, intensity, repetitions, surfaces, external load and weekly plyometric dose. Progress from a stable countermovement jump to another jump type only as a separately taught and measured task.
Progress when
Start, arm rule and countermovement are repeatable.
Valid jump height/impulse is stable or improves while landing remains held.
No pain, instability or technique degradation appears across the planned trials.
Do not progress when
A higher number depends on a knee tuck, arm swing, deeper dip or changed device.
Landing requires a step, leaves the platform or becomes stiff and uncontrolled.
Pain, swelling, dizziness, fear or unexpected fatigue occurs.
8 · Check the result
Measure what changed
Jump height and take-off impulse in a standardised jump, plus landing control
How: Use the same platform, foot marks, arm rule and countermovement instruction; reject technique violations and record height, impulse and landing status.
Good result: At least two valid jumps are repeatable and output improves without a failed landing or symptoms.
This does not prove: It does not prove reactive strength, sport transfer, bone benefit or injury prevention.
Self-check
Can you name the jump type and arm rule?
Was there one dip and no pause?
Did both feet take off and land within the marked area?
Can you explain why height and landing require separate scores?
9 · Stop, adapt or get help
Keep the safety boundary practical
Stop and get help
Stop for a pop, sharp pain, joint giving way, swelling, loss of landing control or inability to bear weight normally.
End jumping when landings, force trace or technique deteriorate even if the planned count is not complete.
End jump testing if landing produces sharp pain, new swelling, buckling or inability to walk normally; seek clinical review before exposing that leg to another take-off.
Accessibility and adaptations
Use a provider-selected supported rise, seated push or non-flight power task when jumping is not appropriate; report it as a different task.
Use high-contrast foot marks, visual demonstration and accessible start cues while preserving the landing area.
Use floor outlines, a demonstration or concise audio cues for stance and dip, while retaining the identical take-off and landing validity rules.
10 · Evidence and limits
Why these instructions are here
primary research
Different sprint training programmes can change jump outcomes differently, so jump results remain programme- and task-specific.
Progress is saved only in this browser on this device.
Step-by-step learner mode
Each activity includes its success check, a nearby accessible alternative and an “I’m stuck” correction path. Alternatives preserve the target where possible; when they change the task, Titan labels them as related rather than equivalent.
01
Stand still on the marks
Place both feet on the recorded marks, hands on hips and eyes forward; wait until the force trace is stable.
Why this step exists
Pre-jump movement changes the baseline; this preserves the jumping power rule for 'Stand still on the marks'.
Success check
The platform shows a stable body-weight line.
I’m stuck on this step
Reset: Re-read this authored instruction — “Place both feet on the recorded marks, hands on hips and eyes forward; wait until the force trace is stable.” — and its success check, then attempt only this step.
Possible snag: The learner starts while still swaying.
Correction: Wait for a stable force trace and still posture.
Possible snag: Hands leave the hips near take-off.
Correction: Return to low-effort rehearsal until the arm rule is automatic.
Stop / get help: Stop for a pop, sharp pain, joint giving way, swelling, loss of landing control or inability to bear weight normally.
02
Dip as one movement
Bend hips, knees and ankles to the agreed depth while the torso stays controlled; do not take extra bounces.
Why this step exists
A single countermovement makes trials comparable.
Success check
Video shows one continuous descent without foot movement.
I’m stuck on this step
Reset: Re-read this authored instruction — “Bend hips, knees and ankles to the agreed depth while the torso stays controlled; do not take extra bounces.” — and its success check, then attempt only this step.
Possible snag: The result from “Bend hips, knees and ankles to the agreed depth while the torso stays controlled; do not take extra bounces.” does not yet meet this declared check: Video shows one continuous descent without foot movement.
Correction: Return to the start of “Dip as one movement”, reduce complexity or pace, and repeat only the part needed to satisfy: “Video shows one continuous descent without foot movement.”
Stop / get help: Stop for a pop, sharp pain, joint giving way, swelling, loss of landing control or inability to bear weight normally.
03
Reverse without a pause
At the bottom, change direction promptly and push the platform away.
Why this step exists
A long pause turns the task into a squat jump.
Success check
The force trace shows one clear braking-to-propulsive transition.
I’m stuck on this step
Reset: Re-read this authored instruction — “At the bottom, change direction promptly and push the platform away.” — and its success check, then attempt only this step.
Possible snag: The result from “At the bottom, change direction promptly and push the platform away.” does not yet meet this declared check: The force trace shows one clear braking-to-propulsive transition.
Correction: Return to the start of “Reverse without a pause”, reduce complexity or pace, and repeat only the part needed to satisfy: “The force trace shows one clear braking-to-propulsive transition.”
Stop / get help: Stop for a pop, sharp pain, joint giving way, swelling, loss of landing control or inability to bear weight normally.
04
Extend through take-off
Finish the push through ankles, knees and hips while keeping hands on hips and take off from both feet.
Why this step exists
Arm swing or uneven take-off changes measured impulse.
Success check
Both feet leave together and hands stay in the declared position.
I’m stuck on this step
Reset: Re-read this authored instruction — “Finish the push through ankles, knees and hips while keeping hands on hips and take off from both feet.” — and its success check, then attempt only this step.
Possible snag: The result from “Finish the push through ankles, knees and hips while keeping hands on hips and take off from both feet.” does not yet meet this declared check: Both feet leave together and hands stay in the declared position.
Correction: Return to the start of “Extend through take-off”, reduce complexity or pace, and repeat only the part needed to satisfy: “Both feet leave together and hands stay in the declared position.”
Stop / get help: Stop for a pop, sharp pain, joint giving way, swelling, loss of landing control or inability to bear weight normally.
05
Keep the flight shape consistent
Do not tuck the knees or reach the feet downward to alter flight time; keep the body long until preparing to land.
Why this step exists
Flight-time methods assume a consistent take-off and landing position.
Success check
Video shows no knee tuck or exaggerated toe reach.
I’m stuck on this step
Reset: Re-read this authored instruction — “Do not tuck the knees or reach the feet downward to alter flight time; keep the body long until preparing to land.” — and its success check, then attempt only this step.
Possible snag: Knees tuck in flight during 'Extend through take-off' in jumping power.
Correction: Use video feedback and reduce effort; keep the flight shape long.
Stop / get help: Stop for a pop, sharp pain, joint giving way, swelling, loss of landing control or inability to bear weight normally.
06
Land in the marked area
Meet the floor on both feet, bend hips and knees to absorb the landing and hold the finish for two seconds.
Why this step exists
A high jump with an uncontrolled landing is not a complete successful trial.
Success check
Feet stay on the platform and balance is held without a step.
I’m stuck on this step
Reset: Re-read this authored instruction — “Meet the floor on both feet, bend hips and knees to absorb the landing and hold the finish for two seconds.” — and its success check, then attempt only this step.
Possible snag: The result from “Meet the floor on both feet, bend hips and knees to absorb the landing and hold the finish for two seconds.” does not yet meet this declared check: Feet stay on the platform and balance is held without a step.
Correction: Return to the start of “Land in the marked area”, reduce complexity or pace, and repeat only the part needed to satisfy: “Feet stay on the platform and balance is held without a step.”
Stop / get help: Stop for a pop, sharp pain, joint giving way, swelling, loss of landing control or inability to bear weight normally.
07
Score output and landing separately
Record jump height and force-time impulse, then mark landing as held, stepped or failed. Reject trials that break the arm, start or flight rule.
Why this step exists
One height number can hide technique or landing failure.
Success check
The record contains both output and landing outcome.
I’m stuck on this step
Reset: Re-read this authored instruction — “Record jump height and force-time impulse, then mark landing as held, stepped or failed. Reject trials that break the arm, start or flight rule.” — and its success check, then attempt only this step.
Possible snag: The dip gets deeper on every attempt.
Correction: Mark a comfortable range or record depth and reject large changes.
Possible snag: Landing steps are not recorded.
Correction: Add a separate held/step/fail landing field to every trial.
Stop / get help: Stop for a pop, sharp pain, joint giving way, swelling, loss of landing control or inability to bear weight normally.
Correct versus incorrect execution
These accessible process diagrams are built from the tutorial’s own right/wrong teaching. They are not anatomical illustrations and do not add technique beyond the canonical tutorial.
Countermovement: Jumping power checkpoint — The jump type changes. That changes jump height and take-off impulse in a standardised jump, plus landing control. It is no longer the same test.
Correct / safer
Use one smooth dip and reversal.
Wrong / riskier
Bounce twice or pause at the bottom.
Arms: Jumping power checkpoint — Arm use changes output. That changes jump height and take-off impulse in a standardised jump, plus landing control. It is no longer the same test.
Correct / safer
Keep hands in the declared position.
Wrong / riskier
Swing arms only on later trials.
Flight: Jumping power checkpoint — Height estimation becomes inflated. That changes jump height and take-off impulse in a standardised jump, plus landing control. It is no longer the same test.
Correct / safer
Keep a consistent body shape. It is correct when the force trace shows one clear braking-to-propulsive transition.
Wrong / riskier
Tuck knees to lengthen flight time.
Landing: Jumping power checkpoint — Landing control is a separate required outcome.
Correct / safer
Bend and hold balance on the platform.
Wrong / riskier
Stiffen, step off or ignore the landing after a high jump.
Scoring: Jumping power checkpoint — An invalid high value is misleading.
Correct / safer
Reject rule-breaking jumps before comparing height.
Wrong / riskier
Use the largest number regardless of technique.
Method-structure checklist
10 of 10 structural checks present
✓ Ordered, Power-specific instructions — present
✓ Every activity has a success check — present
✓ Materials or supplied records are declared — present
✓ Measurement or assessment rule is present — present
✓ Tutorial-specific troubleshooting is present — present
✓ Stopping or escalation boundary is present — present
✓ Every activity has an adjacent alternative — present
✓ Correct-versus-incorrect comparison is present — present
✓ Evidence context is bound to the Power record — present
✓ Planning metadata is present — present
The method-readiness band and presence checklist assess tutorial presentation and are separate from evidence quality for the underlying Power. They are automated editorial aids, not human approval.
Manual editorial sign-off: Pending. This tutorial must not display a human-approved state until an identified editor signs the exact content hash.