# PWR-011 — Jumping power: learner worksheet Release: Revision 7T · Full Tutorial Edition Estimated time: Estimated 11 min reading; practical time is provider-set Difficulty: Intermediate Equipment: Common household or practice equipment — 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. Space: Open movement area Automated structural checklist: 10 of 10 structural checks present Evidence quality/context: G4; Detailed research depth Automated method-quality band: Comprehensive Method-rating basis: Structure coverage, instruction/check specificity, alternative distinctness, source troubleshooting, comparison depth and whether purpose/check fields are authored rather than derived. Editorial review: Pending manual editorial sign off ## Before you begin - [ ] I read the tutorial authority and stop conditions. - [ ] I have the required equipment/space or a declared accessible alternative. ## Canonical source context 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. Target outcome: The learner completes three valid countermovement jumps with identical arm rule and start, while jump height/impulse and landing control are scored separately. ### Authority and setup conditions - 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. ### Required or supplied materials - 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. ## 1. 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'. Success check: The platform shows a stable body-weight line. Accessible alternative: Ask the qualified provider to adapt positioning, cue modality, pace, interface or rest while preserving this step’s declared check: “The platform shows a stable body-weight line.” If an adaptation changes the measured task or configuration, record it as a different configuration rather than an equivalent attempt. Alternative relationship: Conditional equivalence requires target and configuration check Learner notes: ________________________________________________________________________________ Completed: [ ] ## 2. 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. Success check: Video shows one continuous descent without foot movement. Accessible alternative: Ask the qualified provider to adapt positioning, cue modality, pace, interface or rest while preserving this step’s declared check: “Video shows one continuous descent without foot movement.” If an adaptation changes the measured task or configuration, record it as a different configuration rather than an equivalent attempt. Alternative relationship: Conditional equivalence requires target and configuration check Learner notes: ________________________________________________________________________________ Completed: [ ] ## 3. 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. Success check: The force trace shows one clear braking-to-propulsive transition. Accessible alternative: Ask the qualified provider to adapt positioning, cue modality, pace, interface or rest while preserving this step’s declared check: “The force trace shows one clear braking-to-propulsive transition.” If an adaptation changes the measured task or configuration, record it as a different configuration rather than an equivalent attempt. Alternative relationship: Conditional equivalence requires target and configuration check Learner notes: ________________________________________________________________________________ Completed: [ ] ## 4. 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. Success check: Both feet leave together and hands stay in the declared position. Accessible alternative: Ask the qualified provider to adapt positioning, cue modality, pace, interface or rest while preserving this step’s declared check: “Both feet leave together and hands stay in the declared position.” If an adaptation changes the measured task or configuration, record it as a different configuration rather than an equivalent attempt. Alternative relationship: Conditional equivalence requires target and configuration check Learner notes: ________________________________________________________________________________ Completed: [ ] ## 5. 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. Success check: Video shows no knee tuck or exaggerated toe reach. Accessible alternative: Ask the qualified provider to adapt positioning, cue modality, pace, interface or rest while preserving this step’s declared check: “Video shows no knee tuck or exaggerated toe reach.” If an adaptation changes the measured task or configuration, record it as a different configuration rather than an equivalent attempt. Alternative relationship: Conditional equivalence requires target and configuration check Learner notes: ________________________________________________________________________________ Completed: [ ] ## 6. 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. Success check: Feet stay on the platform and balance is held without a step. Accessible alternative: Ask the qualified provider to adapt positioning, cue modality, pace, interface or rest while preserving this step’s declared check: “Feet stay on the platform and balance is held without a step.” If an adaptation changes the measured task or configuration, record it as a different configuration rather than an equivalent attempt. Alternative relationship: Conditional equivalence requires target and configuration check Learner notes: ________________________________________________________________________________ Completed: [ ] ## 7. 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. Success check: The record contains both output and landing outcome. Accessible alternative: Ask the qualified provider to adapt positioning, cue modality, pace, interface or rest while preserving this step’s declared check: “The record contains both output and landing outcome.” If an adaptation changes the measured task or configuration, record it as a different configuration rather than an equivalent attempt. Alternative relationship: Conditional equivalence requires target and configuration check Learner notes: ________________________________________________________________________________ Completed: [ ] ## Reflection What changed? ________________________________________________________________________________ What remains difficult? ________________________________________________________________________________ What will I repeat, adapt, ask for help with, or stop? ________________________________________________________________________________ --- Completion of this worksheet demonstrates tutorial participation only. It does not establish capability, qualification, safety clearance, diagnosis, treatment or independent validation.