The Complete Guide to Practical Strength Assessment
Lessons Learned from Eamonn Flanagan’s Webinar
Dr. Eamonn Flanagan, Sports Ireland Institute, KinetikIQ Advisor
Simple, reliable, meaningful. These are words that describe what coaches want in today’s performance environment. Strength is not a single trait — it’s a set of qualities that have unique demands and each requires its own style of measurement, which Eamonn Flanagan made crystal clear.
So what was the biggest lesson? You cannot rely on one jump test to evaluate every strength quality. Each ability needs its own exercise and assessment.
Strength is Multi-Dimensional
There are five distinct qualities that measure strength for athletic performance.
Explosive strength — ability to produce rapid force from zero
Reactive strength — fast stretch-shortening cycle performance
Maximal isometric strength — ability to produce force without movement
Fast dynamic strength — concentric power expressed in a full movement
Maximal dynamic strength — heavy-load force production
This helps prevent coaches from drawing inaccurate conclusions, such as assuming an athlete with a high CMJ has good reactive strength. They are all measured and assessed differently.
Using the Right Test for the Right Strength Quality Matters
A major point from the webinar was that not all jumps are created equal. Each test only reveals certain abilities.
For example, the countermovement jump is best for fast dynamic strength and great for monitoring power and fatigue. However, it is not ideal for eccentric strength or reactive strength evaluation.
Reactive strength tests, such as drop jumps and rebound tests, are best for, you guessed it, reactive strength evaluations. It measures RSI (height/ground contact time). A 10-5 Rebound Jump is ideal for teams, and the drop jump is best for advanced athletes.
The key point of this is that the CMJ cannot give you reactive data. A drop jump cannot give you concentric power. Every single strength quality needs its own assessment.
Better Testing = Better Training
Once you know which strength quality is lacking, you can immediately apply the right training. Eamonn recommends the following complete battery:
CMJ (fast dynamic strength)
Loaded or unloaded squat jump (explosive strength)
10-5 rebound or drop jump (reactive strength)
Depth jump (eccentric explosive ability)
Strength/VBT test (max dynamic strength)
This sequence creates a full strength profile, revealing force production, force absorption, RFD, SSC efficiency, max strength fundamentals, concentric vs eccentric strategies.
Use the following to decide what would be best for you or your athletes in training:
Weak explosive strength —> loaded squat jumps, Olympic derivatives
Weak reactive strength —> low drop jumps
Weak eccentric strength —> depth jumps, eccentrics
Weak dynamic strength —> moderate-heavy squatting
Weak fast dynamic strength —> CMJ variations, plyometrics
Practical Testing Without Fancy Equipment
Don’t have force plates, a lab, or other tools? No problem. Reliability is technology, which is why KinetikIQ provides fast, reliable, instant metrics for your athletes’ exercises and rehabilitation. Everything you need can be in the palm of your hand!
Final Takeaway:
Always use strategic testing for your athletes. Don’t test everything with one tool. Identify the specific strength quality you’re looking for, choose the right test, and train accordingly. When you test intentionally, you coach strategically. Big thanks to Eamonn Flanagan for hosting this webinar!