Juliet has a genuinely good engine and spring. The clearest opportunity — and it shows up in both the force plates and the hands-on screen — is her right side: her right leg is weaker and less stable on single-leg work, and she lands unevenly. Building right-side strength, landing control, and hip mobility directly serves all three of her goals: stay injury-free, jump higher, and get more flexible.
Stay injury-free, get her routine solid, be a positive teammate, and build confidence with her jump height.
Earn a bid to nationals and get more flexibility in her legs.
Juliet stood on dual force plates sampling 1,000×/second through a full jump battery. Here's how she produces power and uses her natural "spring." Values are the best of multiple maximal trials.
| Test | Result | What it tells us |
|---|---|---|
| Countermovement Jump | 17.6 cm | Explosive lower-body power |
| Relative Power | 33 W/kg | Power per kg of bodyweight |
| Drop Jump (reactive) | 18.0 cm · 0.38 s contact | Elastic "spring" off the ground |
| Reactive Strength Index | 0.47 | How efficiently she re-uses landing energy |
| Single-leg & rebound jumps | captured | Per-leg power, balance & repeated hops |
How evenly Juliet's two sides share the work — and why the plates and the physical screen tell the same story. Our symmetry target is under 10%; the bigger the gap, the more it's worth training.
In the squat, her right knee drifts out and her right foot is unstable; in lunges the right foot rolls/wobbles. Same right-side signal the plates show.
Right hip extension is limited (≈60° vs 90° on the left), with side-to-side differences in rotation — capping depth & clean lines.
Tight left hamstring with a weight-shift in the hip-hinge — a target for her flexibility goal and a knee protector.
Rotation strength differs ~20% side-to-side — worth keeping an eye on for overhead & tumbling positions.
Every finding maps to a place on the body. Red = primary focus · gold = secondary.
Her numbers against reference bands for ~9-year-old girls — Developing → On-track → Strong for age. Bands are youth reference ranges, not pass/fail.
A phased, fun, age-appropriate plan that chases her goals — injury-free, higher jumps, more flexibility, a shot at nationals — by fixing the exact things her screen showed.
Daily hip & hamstring mobility — a few minutes, most days. Consistency beats intensity at 9, and it directly serves her jumps and lines.
Sleep is the #1 lever at her age (9–11 hrs). Keep it fun — the goal is a strong, confident, injury-free athlete who loves the sport.
This screen is Juliet's baseline. We re-test on the plates every 8–12 weeks so progress is objective — the right side catching up, landings evening out, jump height climbing — and we adjust the plan to what the numbers show.