Bosco Squat Jump
This procedure describes the method used for measuring leg power using the Squat Jump, a variation of the vertical jump test. In this test, no arm swinging or countermovement is allowed. Not moving the arms isolates leg muscles and reduces the effect of variations in coordination of the arm movements. This is part of the Bosco Ergo Jump System. See more about other vertical jump techniques.
pre-test: Explain the test procedures to the subject. Perform screening of health risks and obtain informed consent. Prepare forms and record basic information such as age, height, body weight, gender, test conditions. Check and calibrate timing mat measurement. Subject to perform an appropriate warm-up. See more details of pre-test procedures.
procedure: The athlete stands in socks or bare feet on the mat with weight evenly distributed over both feet. Hands are placed on the hips, and stay there throughout the test. The athlete squats down until the knees are bent at 90 degrees, keeping the trunk straight. Once the mat is reset, the athlete jumps vertically as high as possible, and lands back on the mat with both feet hitting the ground at the same time. The best score of at least three attempts is recorded. Allow a good rest between trials. Both the take-off and landing must be from both feet, with no initial steps or shuffling. The best of at least three attempts is recorded - participants may continue to jump as long as improvements are being made.
scoring: The timing mat may give a score of the time in the air, and the calculated vertical jump height can be calculated. Height can be calculated using this formula: jump height = 4.9 x (0.5 x Time)^2 ).
disadvantages: The jump height is affected by how much you bend your knees, so the test can be invalidated if the subject does not bend the knees the required 90 degrees each time. This test requires a touch sensitive timing mat, and is more complex than simply jumping up against a wall.
comments: The subject may benefit from practice, and should be verbally encouraged to perform maximally each time.
The Test in Action
- Bosco Squat Jump plus
- Bosco Countermovement Jump
- Force Plate Vertical Jump
- Vertical jump using a timing mat
- About Carmelo Bosco
- A discussion about the various vertical jump equipment available
- A discussion about other vertical jump techniques
- See the list of anaerobic tests for other fitness tests of leg power.