CC Athletics

Test library

Every test type, with instructions.

Jump, isometric, balance, and movement tests — all auto-detected and guided in real time by ForceMate.

Countermovement Jump

A foundational jump test for lower-body explosive power and neuromuscular readiness.

Equipment: PlateMate

Instructions

  1. Stand still on the plates, feet shoulder-width, hands on hips.
  2. Wait for the feedback bar to go green by standing still.
  3. Bend down into a countermovement without pausing.
  4. Jump as high as possible, keep legs extended in flight.
  5. Land on the plates and return to the starting position.

Squat Jump

Isolates concentric force production by removing the stretch-shortening cycle.

Equipment: PlateMate

Instructions

  1. Stand on the plates, hands on hips, feet shoulder-width.
  2. Lower into a ~90° knee squat and hold the position still.
  3. Wait for the feedback bar to go green, then jump without any dip.
  4. Keep legs extended through flight, no tucking.
  5. Land balanced and return to starting position.

Drop Jump

Quantifies reactive strength and the quality of the stretch-shortening cycle.

Equipment: PlateMate

Instructions

  1. Stand on a box of the chosen drop height (e.g. 30 cm), hands on hips.
  2. Step off the box — do not jump off — and land on the plates.
  3. Minimise ground contact time, rebound as high as possible.
  4. Keep hands on hips throughout, legs extended in flight.
  5. Land on the plates and stand still for a moment.

Pogo Jumps

Repeated stiff-legged hops measure ankle stiffness and reactive endurance.

Equipment: PlateMate

Instructions

  1. Follow the instructions on the screen for bodyweight measurement.
  2. Stand still on the plates for 3 seconds, feet shoulder-width, hands on hips.
  3. Bend down and jump up to initiate the test.
  4. Land stiff-legged on the toes and rebound rapidly for the desired number of successive jumps. (Keep your knees as straight as possible.)

Balance

Tracks centre of pressure (CoP) to quantify postural sway, stability and proprioceptive control.

Equipment: PlateMate

Instructions

  1. Set your target test duration in the settings panel on the left.
  2. Press Start Recording and follow the on-screen instructions.

Note. For single-leg tests, stand on one plate only. The right plate records as the right leg, the left plate as the left leg.

Isometrics

Maximal force production at fixed joint angles — ideal for tracking strength and rehab progress.

Equipment: PlateMate, CableMate, GroinMate

Before testing: define your isometric tests in ForceMate Cloud under Exercises & Tags.

PlateMate

  1. In the settings panel on the left, select Whole-body or Isolated joints.
  2. If Whole-body: press start recording and follow the on-screen instructions for bodyweight measurement. If Isolated joints: set the minimum force threshold, then press start recording.
  3. Save your result to your pre-defined exercise.
  • Whole-body — for tests where you stand on the plate (IMTP, isometric squat, deadlift hold). The plate first measures your bodyweight, then detects force above it.
  • Isolated joints — for tests where you push against the plate without standing on it (leg press, knee extension). You select the minimum force threshold that must be applied before the trial is registered.

CableMate

  1. In the settings panel on the left, set the minimum force threshold that must be applied before the trial is registered.
  2. In the settings panel on the left, select Standard or Advanced mode.
  3. Press Start Recording.
  4. Attach your CableMate as you like with the carabiners and straps (or your own setup).
  5. Add a little pre-tension for 1–2 seconds, then perform a test to your maximum. Make sure the pre-tension stays below the minimum threshold you set.
  6. Press Stop Recording, view your results and save your data.
  • Standard — only peak force, easier to perform.
  • Advanced — more metrics, but test execution must be perfect to get valid results.

GroinMate

  1. In the settings panel on the left, set the minimum force threshold that must be applied before the trial is registered.
  2. In the settings panel on the left, select Standard or Advanced mode.
  3. Press Start Recording.
  4. Add a little pre-tension for 1–2 seconds, then perform a test to your maximum. Make sure the pre-tension stays below the minimum threshold you set.
  5. Wait a few seconds between tests, then go again. GroinMate auto-detects whether you are performing abduction or adduction.
  6. Press Stop Recording, view your results and save your data.
  • Standard — only peak force, easier to perform.
  • Advanced — more metrics, but test execution must be perfect to get valid results.

Movement

Live force-curve and left/right symmetry feedback for any movement on the plates.

Equipment: PlateMate

Instructions

  1. Perform any movement on the plates to get live feedback from the force curve and the left/right symmetry curve.

Note. Movement data cannot be saved yet — we are working on analysis modes that will support saving.