Vertical Jump Training with Dynamic Strength Index

Dynamic Strength Index is the ratio of:

📊 Ballistic Peak Force / Isometric Peak Force

A “balanced athlete” can produce about 80% of their max isometric force during a countermovement jump. DSI 0.80

🐇 @Kyle DSI was 0.89 indicating a “force deficit”

Building strength may be most beneficial to further progressing jump height.

🐢 My DSI was 0.74 indicating a “velocity deficit”

Focusing on plyometrics and faster expression of force may be best to further progress jump height.

🏋🏽‍♂️ There are a lot of factors including genetics, training history, training season, and familiarity with testing that play a role in DSI.

Relative metrics are just one piece of information though and additional context is needed. This is a good read: PMID: 33312276.

🔑 Overall though, consider that some athletes will benefit more from focusing on max force production while others will see relatively more progress from focusing on plyometrics.

[ThJJGMan]

Really interesting stuff, how much would you recommend spending on a decent forceplate?

[kasraahmadi]

Very interesting! How can I measure the first thing if i dont have a force plate?

Thanks!!!