Vertical Jump

The Vertical Jump test measures lower body explosive power by assessing how high you can jump vertically from a standing position.

What This Test Measures

This test measures the explosive power of your legs, particularly the quadriceps, hamstrings, and calf muscles.

Equipment Needed

• Vertical jump measuring device or wall and chalk
• Flat, non-slip surface

How to Perform the Test

1. Stand with your side to the wall (if using wall method).
2. With feet flat on the ground, reach up as high as possible with the hand closest to the wall and mark or note this position (standing reach height).
3. Step back slightly from the wall, then jump as high as possible using a countermovement (quick squat) and touch the wall at the highest point of your jump.
4. The difference between your jump reach height and standing reach height is your vertical jump height.
5. Perform three attempts and record the best result.

Tips for Best Results

• Use a countermovement (quick squat) to generate more power.
• Swing your arms vigorously to help propel yourself upward.
• Jump straight up, not forward.
• Land softly on both feet.
• Rest adequately between attempts.

Interpreting Your Results

Your vertical jump height is compared to normative data based on age and gender. Greater jump heights indicate more explosive lower body power, which is important for many sports.

Track Your Vertical Jump Progress

Want to easily track and monitor your progress on the Vertical Jump? The Fitness Tests app provides detailed tracking, personalized insights, and comparison with normative data to help you achieve your fitness goals.