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 leg muscles, particularly the quadriceps, hamstrings, and calves.

Equipment Needed

• Vertical jump measuring device (Vertec, jump mat, or wall marking method)
• Chalk or tape for marking (if using wall method)

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 dip) before jumping to maximize height.
• Swing your arms upward as you jump to increase momentum.
• Land with bent knees to absorb impact safely.
• Rest 30-60 seconds between attempts to ensure maximum effort each time.
• Warm up thoroughly before testing to prevent injury.

Interpreting Your Results

Your vertical jump height is compared to normative data based on age, gender, and athletic background. Higher jumps indicate greater lower body power. This test is commonly used in sports that require explosive leg power, such as basketball and volleyball.