Cap's Sports PerformanceRiley Meaux
Current Goals
What we're working toward this phase
Improve first-step explosion out of an athletic stance
SpeedBuild lower body strength to support jumping and landing mechanics
StrengthDevelop proper landing technique to protect knees and ankles
MovementIncrease vertical jump height for blocking and attacking
JumpPerformance Testing Results
10 Yard Sprint
1.907s
Measures first-step explosion. Lower is faster.
CMJ Jump Height
13"
Force plate countermovement jump height in inches.
5-10-5 Agility
5.24s
Change of direction speed. Lower is faster.
Vertical Jump
15"
Jump height above standing reach. Higher is better.
Key Performance Stats
Force Plate Jump (PR)
13"
Started at 10.4"
Vertical Jump
15"
Jump height above standing reach
10 Yard Sprint
1.907s
Started at 1.98s
Approach Jump (PR)
20"
Volleyball approach vertical
5-10-5 Agility
5.24s
Pro agility shuttle
Trap Bar Deadlift (PR)
285 lbs
Started at 95 lbs
Measurable Improvements
Trap Bar Deadlift
Started
95 lbs
Current PR
285 lbs
Trap bar deadlift — foundational strength and posterior chain development
10 Yard Sprint
Started
1.98s
Current PR
1.907s
First-step explosion off the line. Lower is faster.
5-10-5 Agility (Pro Shuttle)
Started
5.56s
Current PR
5.24s
Pro agility shuttle — lower is faster. Measures first-step quickness and change of direction.
Force Plate CMJ Jump Height
Started
10.4"
Current PR
13"
First force plate test → current PR. Higher is better.
Force Plate Jump Progress
CMJ Jump Height Over Time (inches)
Coach Notes
Riley completed a posterior-chain and hip-stability session. Barbell RDLs, tempo roller hamstring curls, glute activation, monster walks, and hip abduction were used to address her hamstring and glute weaknesses while maintaining total-body strength.
Riley initially mentioned upper-body-only training, but felt good upon arrival and completed the full session. Difficulty feeling the glutes during barbell glute bridges confirmed that glute activation and posterior-chain development remain priorities.
Riley reached a 285-lb trap-bar deadlift during her big-lift and big-jump session. This demonstrates major strength progress. Programming will continue developing the hamstrings, glutes, and hip musculature so her posterior-chain capacity catches up with her quad strength.
Riley trained jumping, strength, and volleyball conditioning. She recorded 225 lb × 5 on the trap-bar deadlift and a 19-inch approach jump. Roller hamstring curls (3×5) were difficult, showing a clear need to strengthen the hamstrings relative to her strong quads. Knee discomfort was also reported and should be monitored.
Training Calendar
Cap's Sports Performance · 2026