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Fitness Testing > Tests > Speed & Power > Vertical Jump > Technique

Vertical Jump Techniques

Measuring vertical jump ability for leg power assessment is not necessarily a simple process. There are several jump techniques, measurement methods and equipment variations. All these can affect the results, reliability and interpretation of the test.

Countermovement Technique

The vertical jump test is commonly performed with a counter movement, where there is bending of the knees immediately prior to the jump, and the arms are used to help propel the body upwards. The countermovement activates the stretch-shortening cycle in the muscles, resulting in greater power production in the legs. However, there are several other techniques, which isolate the muscles or physical characteristics that are being measured.

Squat Jump or Static Jump

In addition to the countermovement technique, the test can also be performed as a squat jump or static jump. In this technique, the subject starts from a stationary semi-squatting position, or pauses at the lower level of the squat before jumping upwards. This removes the factor of the stretch-shortening cycle (pre-stretching of muscles) and the jump result will be smaller. The difference in jump height is typically 3-6 cm.

Other Variations

Other test variations are to perform the test with no arm movement (one hand on hip, the other raised above the head) to isolate the leg muscles, to take out the factor of arm momentum, and reduce the effect of variations in coordination of the arm movements. The test can also be performed off one leg to isolate the side of the body.

There are a few vertical jump tests with a run up. There is a version with one step into the jump, or with a run-up and taking off one or two feet, depending on the relevance to the sport involved. Another version used in basketball testing, the Max Touch, does not specify one or two leg takeoff, just jump as high as you can!

Measurement Methods

In addition to the different jumping techniques, there are also several measurement methods to measure the vertical jump, such as:

using a timing mat — by measuring flight time.
using a Vertec or similar apparatus — measuring reached height.
against a wall — simple traditional method.

Equipment

There is much more about the various vertical jump equipment that is available.

Vertical Jump test results.
converting vertical jump units between cm and inches.
vertical jump devices in the fitness testing store.