📊 Rankings de Tests de Performance – DMove

Referencias orientativas por nivel. Revisa siempre tu contexto, historial y objetivos.

CMJ – Countermovement Jump

Hombres

Media	~40 cm
Máx	~65 cm
Niveles	Elite >55 cm Pro 45–55 cm Advanced 35–44 cm In Progress <35 cm

Mujeres

Media	~32 cm
Máx	~55 cm
Niveles	Elite >45 cm Pro 38–45 cm Advanced 30–37 cm In Progress <30 cm

Salto Máx (Ablakov)

Hombres (basket adultos)

Media	~55 cm
Máx ref. élite	~85–90 cm
Niveles	Elite >70 cm Pro 60–69 cm Advanced 45–59 cm In Progress <45 cm

Mujeres (basket adultas)

Media	~40 cm
Máx rep.	~65–70 cm
Niveles	Elite >55 cm Pro 45–54 cm Advanced 35–44 cm In Progress <35 cm

Salto Horizontal

Hombres

Media	~2.20 m
Máx	~2.80 m
Niveles	Elite >2.50 m Pro 2.30–2.49 m Advanced 2.00–2.29 m In Progress <2.00 m

Mujeres

Media	~1.75 m
Máx	~2.20 m
Niveles	Elite >1.90 m Pro 1.70–1.89 m Advanced 1.50–1.69 m In Progress <1.50 m

Triple Hop Test

Hombres

Media	~5.5 m
Máx	~7.5 m
Niveles	Elite >6.5 m Pro 5.5–6.4 m Advanced 4.5–5.4 m In Progress <4.5 m

Mujeres

Media	~4.5 m
Máx	~6.5 m
Niveles	Elite >5.5 m Pro 4.8–5.4 m Advanced 4.0–4.7 m In Progress <4.0 m

Side Hop Test (10 saltos)

Hombres

Media	~7.5 s
Máx	~5.5 s
Niveles	Elite <6.5 s Pro 6.5–7.4 s Advanced 7.5–8.5 s In Progress >8.5 s

Mujeres

Media	~8.2 s
Máx	~6.2 s
Niveles	Elite <7.0 s Pro 7.0–7.9 s Advanced 8.0–9.0 s In Progress >9.0 s

Y Balance Test (suma 3 direcciones)

Hombres

Media	~255 cm
Máx	~290 cm
Niveles	Elite >270 cm Pro 255–270 cm Advanced 240–254 cm In Progress <240 cm

Mujeres

Media	~245 cm
Máx	~280 cm
Niveles	Elite >260 cm Pro 245–260 cm Advanced 230–244 cm In Progress <230 cm

Lunge Test (cm dorsiflexión – general adultos)

Media	~9–10 cm
Máx	~16 cm
Niveles	Elite >13 cm Pro 9–13 cm Advanced 6–8.9 cm In Progress <6 cm

Sprint (10 m) – Referencias

Hombres

Media	3.25 s
Máx ref. pro	~2.85 s
Niveles	Elite <3.0 s Pro 3.00–3.19 s Advanced 3.20–3.39 s In Progress ≥3.40 s

Mujeres

Media	3.45 s
Máx ref. pro	~3.10 s
Niveles	Elite <3.3 s Pro 3.30–3.49 s Advanced 3.50–3.69 s In Progress ≥3.70 s

Test T – Agilidad

Hombres

Media	11.2 s
Máx ref. pro	~10.2 s
Niveles	Elite <10.5 s Pro 10.5–10.99 s Advanced 11.0–11.49 s In Progress ≥11.5 s

Mujeres

Media	11.8 s
Máx ref. pro	~10.9 s
Niveles	Elite <11.2 s Pro 11.2–11.69 s Advanced 11.7–12.19 s In Progress ≥12.2 s

Cardio – 1,5 km

Hombres

Media	~5’45’’
Mejor ref.	~4’45’’
Niveles	Elite <5’15’’ Pro 5’15’’–5’45’’ Advanced 5’46’’–6’15’’ In Progress ≥6’16’’

Mujeres

Media	~6’30’’
Mejor ref.	~5’15’’
Niveles	Elite <6’00’’ Pro 6’00’’–6’30’’ Advanced 6’31’’–7’00’’ In Progress ≥7’01’’

Fuerza – Hombres

🧪 Test	Media	Top DMove*	Niveles
Squat (5 reps)	90 kg	130 kg	Elite >110 kg Pro 90–110 kg Intermediate 70–89 kg In Progress <70 kg
Deadlift (8 reps)	100 kg	160 kg	Elite >130 kg Pro 100–130 kg Intermediate 80–99 kg In Progress <80 kg
Leg Press (8 reps)	170 kg	240 kg	Elite >220 kg Pro 180–220 kg Intermediate 140–179 kg In Progress <140 kg
Heel Raises (12 reps)	40 kg	70 kg	Elite >60 kg Pro 45–60 kg Intermediate 30–44 kg In Progress <30 kg
Bench Press (8 reps)	70 kg	100 kg	Elite >90 kg Pro 70–90 kg Intermediate 50–69 kg In Progress <50 kg
Push-ups	30 reps	55 reps	Elite >50 Pro 35–50 Intermediate 20–34 In Progress <20
Pull-ups	10 reps	20 reps	Elite >15 Pro 10–15 Intermediate 5–9 In Progress <5
Side Plank (avg)	60 s	100 s	Elite >90 s Pro 60–90 s Intermediate 40–59 s In Progress <40 s

*Top DMove = valores provisionales de nuestra base.

Fuerza – Mujeres

🧪 Test	Media	Top DMove*	Niveles
Squat (5 reps)	50 kg	90 kg	Elite >75 kg Pro 55–75 kg Intermediate 40–54 kg In Progress <40 kg
Deadlift (8 reps)	60 kg	120 kg	Elite >90 kg Pro 70–90 kg Intermediate 50–69 kg In Progress <50 kg
Leg Press (8 reps)	120 kg	200 kg	Elite >180 kg Pro 140–180 kg Intermediate 100–139 kg In Progress <100 kg
Heel Raises (12 reps)	25 kg	50 kg	Elite >40 kg Pro 30–40 kg Intermediate 20–29 kg In Progress <20 kg
Bench Press (8 reps)	35 kg	60 kg	Elite >50 kg Pro 40–50 kg Intermediate 30–39 kg In Progress <30 kg
Push-ups	15 reps	40 reps	Elite >35 Pro 20–35 Intermediate 10–19 In Progress <10
Pull-ups	2–3 reps	10 reps	Elite >8 Pro 4–8 Intermediate 2–3 In Progress <2
Side Plank (avg)	45 s	90 s	Elite >75 s Pro 55–75 s Intermediate 35–54 s In Progress <35 s

*Top DMove = valores provisionales de nuestra base.