Instructions and Tutorials
VP2 – Daily Vertical Performance Quick Guide
1. AI FILMING SETUP: Tripod only / 2,0 x 1,2m. (1080P/120fps).
2. START RECORDING: Place hand on hips, look slightly up. Stand still for 2 seconds for the AI body dimension scan. CAMERA LENS: 2,0 X 1,2 M
3. JUMP: Hands on hips, maximum effort
4. ANALYZE AND FOLLOW YOUR PROGRESS!
Follow your Progress
Daily Performance and Readiness progress with 28 days average you can find on progress sheet.
HP – Hip Performance Efficiency
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OPTIMIZE EVERY SESSION, EVERY DAY.
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Daily performance and readiness Q & A
AI Filming Setup and Gear
Perform VP2 Vertical Jump performance you just need smartphone iPhone 11 or newer and tripod. Smartphone CAMERA LENS:
- Distance 2,0
- Height 1,2 M
How to do optimized JUMP for VP2 CMJ test
Maximize your VP2 jump.
Place hand on hips, look slightly up. Stand still for 2 seconds for the AI body dimension scan.
Warm-up for the VP2
A proper warm-up for a VP2 Countermovement Jump (CMJ) test should prepare your muscles and improve performance while reducing the risk of injury.
We recommend integrate VP2 jump daily performance and readiness test to your daily training routine. Without training warm-up we recommend this warm-up routine optimize your results.
Here’s a suggested warm-up routine:
Proper Warm-up Routine for CMJ Jump Test
General Warm-up (5-10 minutes)
- Light Jogging: 5 minutes of light jogging to increase heart rate and blood flow.
- Dynamic Stretching:
- Leg swings (forward & sideways): 10 each leg.
- High knees: 10-15 repetitions.
- Butt kicks: 10-15 repetitions.
- Walking lunges: 10 repetitions per leg.
Activation Exercises (5-10 minutes)
- Bodyweight Squats: 2 sets of 10 repetitions to activate the lower body muscles.
- Calf Raises: 2 sets of 10-15 repetitions.
- Hip Bridges: 2 sets of 10-12 repetitions to engage the glutes.
- Lateral Shuffles: 30 seconds to activate hip stabilizers.
Plyometric Exercises (5-10 minutes)
- Vertical Jumps: 2 sets of 5 submaximal jumps focusing on form.
- Skipping: 30 seconds to promote coordination and explosiveness.
- Bounding: 30 seconds of bounding or power skips, focusing on landing softly.
Specific Warm-up (3-5 minutes)
- Jumping Jack: 30 seconds to increase your heart rate.
- Controlled CMJ Practice: 3-5 practice jumps focusing on technique and gradually increasing intensity.
Tips:
- Make sure to stay hydrated before your jump test.
- Focus on your technique during the warm-up to prepare your body for the test.
- Adjust the duration of the warm-up according to your fitness level and needs.
This warm-up routine should effectively prepare you for the VP2 jump test. Good luck!
Follow Your Progress
Skinetics AI automatically follow your Daily performance VP2 jump test results and progress and inform your 28 days average. You can find your performance data in progress sheet chart and also detailed results about your specified jumps.
Typical measuring and AI analyse problems
Your smartphone setup is 60fps (should be 120fps)
Clean your lens
Follow daily performance and readiness with Skinetics AI – VP2 and optimize your force transmission efficiency, hip extension and skiing balance with HP Hip performance tracker. By focusing on these key areas, as a skier you can enhance you performance, reduce the risk of injuries, and enjoy the many physical and mental benefits that this beautiful and challenging sport has to offer.