4/14/26

Force Deck Testing

ForceDecks Testing Instructions for Athletes

Goal: Measure lower-body power, symmetry, and readiness. Follow instructions exactly for accurate results.

Before You Start

  • Wear athletic shoes (or test barefoot if instructed)

  • No fatigue work before testing

  • Complete light warm-up (5–8 minutes)

  • Listen for coach commands before each rep

General Rules

  • Stand still before each test (no shifting)

  • Hands stay in required position (usually on hips)

  • Land in control and hold position after each jump

  • Give max effort on every rep

  • Rest 20–30 seconds between reps

1. Countermovement Jump (CMJ)

Purpose: Measure power, explosiveness, and force production

Setup:

  • Stand tall on both plates

  • Hands on hips

Execution:

  • Quick dip straight down

  • Immediately explode straight up

  • Jump as high as possible

  • Land evenly on both feet

  • Stick the landing and hold still

Key Focus:

  • Fast down, explosive up

  • No extra steps or arm swing

2. Squat Jump (SJ)

Purpose: Measure pure concentric power (no momentum)

Setup:

  • Start in a quarter squat

  • Hold position for 2–3 seconds

  • Hands on hips

Execution:

  • Jump straight up from a dead stop

  • No dip before jumping

  • Land under control and hold

Key Focus:

  • No pre-loading

  • Explode from still position

3. Isometric Mid-Thigh Pull (IMTP) (if used)

Purpose: Measure max strength and force output

Setup:

  • Bar fixed at mid-thigh height

  • Slight knee bend, chest tall

Execution:

  • Pull as hard and fast as possible

  • Hold max effort for 3–5 seconds

Key Focus:

  • Max effort immediately

  • Stay tight through entire body

4. Single-Leg Jump / Balance (if used)

Purpose: Measure asymmetry and stability

Setup:

  • One foot centered on plate

  • Hands on hips

Execution:

  • Perform jump or hold balance (depending on test)

  • Land and stabilize without losing control

Key Focus:

  • Control and balance

  • No excessive movement on landing

After Each Test

  • Stay on plates until told to step off

  • Reset fully before next rep

  • Ask coach if unsure about technique

Coaching Emphasis

  • Effort + consistency = accurate data

  • Poor technique = invalid results

  • Treat every rep like a max performance test

Total Testing Time: ~8–12 minutes per athlete depending on test battery