The Vertical Jump Test
The vertical jump test is often used as a measure of jumping ability and explosive power of the hips and legs. It relates well to performance in sports, particularly to those involving jumping or explosive quickness (e.g. most team sports).
This test may only be done either against an outdoor wall or an indoor wall with a ceiling too high to be reached with a jump (e.g. in a gymnasium). The floor should be stable and provide good traction. Athletic shoes should be worn.
- Rub chalk on the 3 middle fingers of your dominant hand.
- Stand with your dominant side next to a wall and, while remaining flatfooted, reach with your chalked hand as high as possible and touch the wall.
- Without taking a step, swing your arms back and let your trunk incline forward as you bend your knees. Jump as high as possible, and touch the wall. This sequence is done in rapid succession.
- Perform an additional 2 jump trials.
- Use a tape, yardstick, or meter stick to measure the vertical distance between the chalk mark you made while standing and the highest mark you made while jumping. That is your score.
- See the table below to determine your percentile rank relative to 20-29 year-old men.
Vertical Jump Norms
Males Aged 20-29
These norms are from the Fitness Institute of Texas
at the University of Texas, Austin.
Vertical Jump > Physical Fitness
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