testing svj/rvj/speed, all i do is just a big warmup.. progressing the intensity until im ready to start getting in my work-up jumps.. once im feeling good during the work up jumps, i go for pr's.. i used to do fancy warmups, but now i just do layups/dribbling prior to jumping/dunking... ill do say 50 layups (alternating left/right) before i start my warmup jumps.. ill then hit say 10 warmup jumps, completely relaxed.. then ill move into my 'work up jumps', trying to jump a little higher each time i jump, so say 6-8 or so.. then i go for my max jumps, which is about 10-20 jumps.

as for measuring, for jumping, it's just touch height minus standing reach.. for sprinting, you'll need to use video or have someone time you.. video is great, if you can get a side angle of the sprint and put some marker at the finish line, you can time it very accurately.

just warmup really good, breaking a sweat, and feeling as if you can go maximal effort on a jump/sprint at any moment, that's when you know you're ready to go.

pc

also for my most important jump sessions, i load up on caffeine ~1hour prior... helps alot if you only do it ~2-3x/week... gotta ease into it though, i use 4tspn coffee, started off with 1 a year ago.

i need to try like 8 next weekend wtf.. lmfao

pC

ya i dont like the taste of it either, unless its in a starbucks espresso shot etc... those are real good hah.

pC