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Vertical Jump Test

Vertical Jump test – Fitness tests

Standing jump tests are a great way to assess some ones explosive  leg power. Standing jump tests are also a very consistent fitness test which can be repeated very easily and with very little fitness testing equipment.

Warning, power testing uses our bodies maximum power output and puts large stresses through joints and muscles so it should only be done after a thorough warm up and on those used to exercising. Power testing is not appropriate for all clients. It should not be used on clients who are injured, pregnant, hypertensive or have just begun exercising.

How to perform the vertical jump test

There are two methods for performing the standing jump the CMJ countermovement jump and the squat jump.

The squat jump is a static hold then jump, were as the CMJ uses the elasticity of the muscles to preload and release during the movement achieving better results. It is also a more realistic measurement of what we would achieve in sport since we will naturally utilize the elasticity of muscle in this way.

CMJ vertical jump procedure

Usually perform this fitness test as the best of three attempt. Wait at least 2 minutes rest between each Vertical jump.

  1. Stand close to a high smooth wall.
  2. Apply chalk to fingertips of hand to be used as marker
  3. Start with feet flat on floor, reach as high as possible and make chalk mark on wall (point A)
  4. Dynamically squat down bringing head towards knees and throwing arms backwards
  5. Once you reach the above position instantly jump upwards raising the arms to the the highest point and touching the wall (point B).
  6. Measure the distance between point A and B.

Squat jump procedure

This is identical to the above test but with a 2 second pause at the base of the squat. This will remove any elastic response from the muscles that can assist in the vertical jump.

CJM – Vertical jump test results:

Use the following table to assess your vertical jump test results.

Population % rank Male distance cm female distance cm
91-100 world class 86-91 76-81
81-90 81-85 71-75
71-80 76-80 66-70
61-70 71-75 60-65
51-60 66-70 55-59
41-50 60-65 50-54
31-40 55-59 45-49
21-30 20-54 40-44
11-20 45-49 35-39
1-10 Under 45 under 35