Blog
Training research, coaching notes, and product stories from the OVR team.
Pro Agility Benchmarks by Sport, Gender, and Level
The Athletic Profile: How to Use Jump, Sprint, and Strength Data Together
Why one test isn't enough. How jump, sprint, and strength data work together to show what each athlete actually needs to train.
10yd Dash Benchmarks by Sport, Gender, and Level
What is a good 10-yard dash time? Laser-timed benchmarks by sport, gender, and level from middle school through professional, with context for coaches.
Acceleration vs Top Speed: A Coaches Guide
Acceleration and top speed are distinct qualities that respond to different training. Learn how to identify which one is limiting your athletes and how to address it.
Power vs. Strength: What Every Coach Needs to Know
Strength and power respond to different training and don't always develop together. Here's what the distinction means for how you program.
Velocity-Based vs. Percentage-Based Training
Velocity-based training adds something percentage-based programming cannot. Here is what the research shows and how most coaches use both to build stronger, more responsive programs.
Vertical Jump Benchmarks by Sport, Gender, and Level
Sport-specific vertical jump averages for basketball, volleyball, football, soccer, baseball, and track. Men's and women's data by level.
Guiding Principles to In-Season Training
In-season training deserves the same attention as any other phase of the year. Here are the principles that keep athletes sharp, healthy, and performing deep into a long season.
Gamification Effect: How Visible Data Improves Performance
Real-time feedback is one of the most reliable ways to raise effort in training. Here is why visible numbers drive harder work across every metric coaches track.
Guiding Principles to Pre-Season Training
Getting athletes to peak at the right time takes more than hard work. Here are the preseason training principles that turn work into performance when it counts.
How To Use Plyometric Training to Build Faster Athletes
True plyometrics aren't just any jump exercise. Learn what makes a movement plyometric, why it transfers to sprint speed, and how to program it to make the most impact.
Guiding Principles to Off-Season Training
Most programs rush the off-season or misunderstand it entirely. Here is a breakdown of the principles behind structuring it well, from initial assessment through preseason prep.
Guiding Principles to Starting Speed Training
Speed is a skill, not only byproduct of hard work. Learn the core principles behind effective sprint training for coaches, athletes, and parents at all experience levels.