KPIs (Key Performance Indicators)

Max Velocity

• Rex has a max velocity of 23.06 mph. He has hit this mark on multiple occasions. This puts him in the 98th percentile of Get Quick Athletes tested since 2018.

• Rex’s average max velocity since January of 2021 is just under 22 mph. He likely has untapped ability in the speed department… he’s a multisport athlete and up to this point his sprint training has largely been limited to the spring.

• Rex’s posture and range of motion are good… in fact, they are much improved from a year ago (reference sprint video from 3.15.22). He’s more upright when at max velocity, leading to better backside mechanics, although we’re still getting some considerable “heels to the sky” action.

• Although still present, Rex is MUCH improved with his ground contacts when sprinting. Roughly a year ago, Rex’s right foot would turn almost completely outward (again, reference 3.13.22 video at the 3.68 second mark). I believe that overspeed & max velocity training, along with targeted plyometric work, have contributed to this improvement. We are also going to begin incorporating isometric work to the mix.

Explosive Power

• Rex has reached 62.4cm on his countermovement jump. Adjusted for a lack of target, this puts him at roughly 29 inches on a standard vertical leap drill. These numbers put Rex in the 95th percentile of all Get Quick Athletes tested since 2018.

• Rex has seen gains in his coordination and power output over the past 6-8 months. As of last fall Rex was consistently leaping in the low to mid 50cm range. As of this summer he has been in the upper 50s and surpassed 60cm on Sept. 7, 2023.

• Rex has not yet been tested in the broad jump. We hope to address this in the next few workouts.

• Increased explosiveness is sure to come with increased strength… at 6’5 and barely 16 years of age, he’s still maturing physically. Coupled with work in the weight room, maturity has the potential to bring on even greater explosiveness for Rex. Along with continued speed and plyometric training, increased strength and muscle mass will also increase durability and prevent injury… key points for a kid of Rex’s athletic profile.

• Extremely important to continue to balance strength gains with continued speed, agility, and plyometric work. Rex’s secret weapon is his elasticity… we want to add increased strength to the equation, not sacrifice or trade talents off for it.

Elasticity (Agility, Coordination, etc.)

• Rex has a maximum Bounce score of 3.63. This score is a ratio of flight time to contact time while doing rebound jumps, and is calculated using a contact grid. The score puts Rex in the 93rd percentile of all Get Quick athletes tested since 2018.

• Rex has tremendous reactive strength, as demonstrated in his bounding ability (video displays resisted bounds from Summer of 2023)

• Rex is abnormally elastic for his size. Historically the bounce test has proven to get more difficult the taller an athlete is. His agility and bounce put him well above what would be expected for an athlete at 6’5”.