Cap's Sports PerformanceMya McGrew
Current Goals
What we're working toward this phase
Continue building lower body strength — push trap bar DL past 165 lbs and back squat past 125 lbs
StrengthMaintain sprint speed gains and work toward a sub-2.10 10-yard sprint
SpeedRefine approach jump technique and push peak height past 102 inches
JumpBuild core stability and landing control to support tumbling and stunting volume
MovementImprove change-of-direction quickness and reactive agility for cheer routines
AgilityKey Performance Stats
10 Yard Sprint (PR)
2.12s
Started at 2.25s
5-10-5 Pro Agility (PR)
5.95s
Fastest time recorded
Trap Bar Deadlift (PR)
155 lbs
Started at 105 lbs
Back Squat (PR)
115 lbs
Heaviest at 3 reps
Approach Jump (PR)
101"
Peak height recorded
Vertical Jump (PR)
100"
Peak height recorded
Measurable Improvements
Trap Bar Deadlift
Started
105 lbs
Current PR
155 lbs
Trap bar deadlift — foundational lower body strength and posterior chain development
Back Squat
Started
105 lbs
Current PR
115 lbs
Back squat — measures lower body strength, quad development, and overall athleticism.
Approach Jump
Started
100"
Current PR
101"
Approach jump peak height — measures explosive power and jump ability for stunting and cheer skills.
10-Yard Sprint
Started
2.25s
Current PR
2.12s
10-yard sprint — lower is faster. Measures first-step quickness and acceleration.
CMJ Jump Height
Started
6.9"
Current PR
8.2"
Countermovement jump height — measures lower body explosiveness. Higher is better.
Peak Power Output
Started
2508 W
Current PR
2853 W
Peak propulsive power during the jump — reflects total athletic explosiveness. Higher is better.
Force Plate Data
Measured via Hawkin Dynamics force plates
Best CMJ Height
8.2"
Countermovement jump height measures how high Mya can jump from a standing start. Higher numbers reflect greater leg power, explosiveness, and neuromuscular efficiency — all critical for stunting, tumbling, and athletic performance.
Peak Power Output
2853 W
Peak propulsive power is the maximum force Mya generates during the push-off phase of a jump. It reflects total athletic power production — a key indicator of speed, jumping ability, and overall explosiveness.
Training Calendar
Cap's Sports Performance · 2026