Cavazos-Oto: Power domain

The purpose of these tests is to assess power output, primarily of the athlete’s lower body with some upper body assistance. Power is the ability to exert maximal force over minimal time, and is particularly critical for explosive extension of the hips, knees, and ankles. This motor pattern is the driving mechanism in running, jumping, striking, and many other activities.

Power is therefore assessed with two tests: the barbell power clean and the standing long jump. The first represents force applied to an external object; the more weight that can be propelled from the ground to the chest, the more power can be used externally (throwing, heaving, kicking, punching, tackling). The second represents force applied to the body; the farther the athlete can jump, the more power can be used internally (vertical and horizontal jumping, sprinting, bounding, vaulting). Both are useful and athletically critical skills; both are also closely related, differing mainly (aside from requiring different skillsets) in the role played by the athlete’s bodyweight. The clean favors heavier individuals, the jump lighter ones.

The standing long jump is used rather than the more traditional vertical leap mainly to facilitate easier testing. Long jumps cover more distance than verticals, and changes in score are therefore more apparent (i.e. whole inches rather than fractions of an inch); they are also measured horizontally on the ground, rather than vertically through the air. It is an equally effective test of power.

Guidelines

As with the other domains, a Power score cannot be recorded unless both tests are performed within the 1-month window.

Chalk and lifting belts are permitted for the power clean.

Test one: Power clean

Preferably using bumper plates, load a 20kg barbell at standard height (radius of a 45lb plate) from the ground. Using a stance that places your hands outside your knees, lift the bar in a single motion from the floor to your chest. Increase weight until a one-repetition maximum (1RM) is found. This weight in pounds is your score.

Each rep starts on the floor. The bar may contact the body in any manner during the lift, but may not stop or reverse direction prior to completion of the lift. A legal end position is any that places the bar vertically higher than the nipple line and horizontally in front of the neck, hands on the bar, stable and motionless.

The athlete may dip his body to catch the weight; however, it is not permitted for him to descend below parallel (as defined in the Front Squat tests) at any point after the bar has passed the knees vertically.

The lift is over when the athlete is upright in a full standing position with the weight racked at his chest. It is not necessary to lower the barbell; it can be dropped or lowered in any fashion.

Any grip is allowed, including a hook grip. Straps, chalk, and lifting belts are allowed. The hands may not leave the bar at any point during the lift.

Sub-athletic
0	1	2	3	4	5	6	7	8	9	10	ranking
0	25	50	106.25	162.5	218.75	275	331.25	387.5	443.75	500	pounds

Test two: Standing long jump

Mark a line on the ground using tape, chalk, or other marker. Stand behind this line such that no point of your feet or shoes is forward of the line. Without moving your feet, bend your legs and jump forward as far as possible. Mark the point furthest back (i.e. the rearmost point of your rearmost foot) on the ground and measure the distance between your start and end marks. You may repeat this for any number of repetitions. Your score is the distance measured in inches.

The jump must begin with the athlete motionless, with both feet on the ground and fully behind the starting line. He may swing his arms and drive his legs in any fashion, but may not lift his feet until they move together for the actual jump.

Any type of landing is permitted, but the feet may not be moved once they strike the ground, and distance is always measured from the rearmost stable contact point (if the athlete falls backwards, this will include his hand or shoulders), so a feet-together landing, planting the feet as far forward as balance permits, is recommended.

Any type of shoes may be worn. Any hard surface, such as concrete, can be used. Soft surfaces such as sand, and recoiling surfaces such as sprung floors, are forbidden.

Sub-athletic
0	1	2	3	4	5	6	7	8	9	10	ranking
12	24	36	51	66	81	96	111	126	141	156	inches

Total power score

The below number is the average of the rankings calculated above. Nothing complicated is being done; the numbers output by the above tests are simply being averaged for your convenience. This average is displayed automatically; however, as described in the instructions, your Power score will not be valid until you have completed all of the above tests, even if a number is displayed below prior to that. This is simply a limitation of the calculation widget’s intelligence.

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