Cap's Sports PerformanceSophia McGrew
Current Goals
What we're working toward this phase
Develop pelvic control and stability to improve lifting technique and force transfer
MovementStrengthen glutes and hips for greater jumping power and injury resilience
StrengthContinue developing the main lifts with emphasis on technique and progressive overload
StrengthImprove acceleration and sprint mechanics for court and field speed
SpeedBuild multi-directional agility and change-of-direction efficiency
MovementKey Performance Stats
10 Yard Sprint (PR)
1.81s
Started at 1.87s
5-10-5 Pro Agility (PR)
4.95s
Fastest time recorded
Trap Bar Deadlift (PR)
155 lbs
Started at 115 lbs
Back Squat (PR)
85 lbs
Started at 55 lbs
Sumo Deadlift (PR)
135 lbs
Started at 85 lbs
Vertical Jump (PR)
19"
Started at 17"
Approach Jump (PR)
20"
Volleyball approach jump
CMJ Height (PR)
13.0"
Countermovement jump
Measurable Improvements
10-Yard Sprint
Started
1.87s
Current PR
1.81s
10-yard sprint — lower is faster. Measures first-step quickness and acceleration.
Trap Bar Deadlift
Started
115 lbs
Current PR
155 lbs
Trap bar deadlift — foundational lower body strength and posterior chain development.
Back Squat
Started
55 lbs
Current PR
85 lbs
Back squat — total lower body and core strength. Transfers directly to jumping and athletic power.
Sumo Deadlift
Started
85 lbs
Current PR
135 lbs
Sumo deadlift — hip-dominant pulling strength and adductor development.
5-10-5 Right Lead
Started
5.35s
Current PR
4.95s
5-10-5 pro agility right lead — measures lateral quickness and change of direction.
Vertical Jump
Started
17"
Current PR
19"
Standing vertical jump — measures lower body explosiveness and jumping power.
How Sophia Compares to TCH Volleyball
Sophia is currently in 8th grade competing against a full varsity roster. The bars below show the spread of all 32 TCH athletes — the ● red dot is where Sophia lands. Context matters: these are high school varsity athletes, many 2–4 years older.
10-Yard Sprint
1.81s
Ranked #5 of 32 — ahead of 27 TCH varsity athletes
5-10-5 Pro Agility (Fastest Lead)
4.95s
Ranked #2 of 31 — ahead of 29 TCH varsity athletes
Vertical Jump
19"
Ranked #7 of 31 — ahead of 24 TCH varsity athletes
CMJ Height (Force Plate)
13"
Ranked #4 of 32 — ahead of 28 TCH varsity athletes
Coach's Take
As an 8th grader, Sophia's 10-yard sprint and 5-10-5 times are already competing with — and in some cases beating — current TCH freshmen and sophomores. Her speed profile is a standout for her age. With continued strength and power development, she has the athletic foundation to be a high-impact player at the varsity level.
Force Plate Data
Measured via Hawkin Dynamics force plates
Best CMJ Height
13.0"
Countermovement jump height measures how high Sophia can jump from a standing start. Higher numbers reflect greater leg power, explosiveness, and neuromuscular efficiency — all critical for stunting, tumbling, and athletic performance.
Training Calendar
Cap's Sports Performance · 2026