General
The vertical jump test is extremely suitable to test the strength and ability of the lower body. The test can be used in different sports, including basketball, volleyball, and soccer.
Content
The test consists of the following components:
- Short warming up
- Test jump 1
- Test jump 2
- Test jump 3
Procedure
First do a good warming up of at least ten minutes. Stand beside the wall with some chalk on your fingertips. Stand with both feet next to each other. Now reach as high as possible with your hands and tap the wall at the highest point. Your feet remain on the floor. Now jump up and tap the wall again at the highest point. Measure the difference between your first point (while standing) and your second point (with a jump). Repeat this three times and write down your best score.
Tip: You can also use tape instead of chalk. The tape is then applied at the highest point. However, this method is less reliable.
Steps
- First do a good warming up of ten minutes;
- Stand beside the wall with a little chalk on your fingertips;
- Stand with both feet next to each other and reach your hand as high as possible. Tap the wall at the highest point. Your feet remain on the floor;
- Now jump up and tap the wall at the highest point;
- Measure the difference between your first point (while standing) and your second point (with a jump);
- Repeat this three times and write down your best score.
Results
Men
| Number of centimeters | Meaning |
|---|---|
| > 70 | Excellent |
| 61 – 70 | Very good |
| 51 – 60 | Above average |
| 41 – 50 | Average |
| 31 – 40 | Below average |
| 21 – 30 | Poor |
| < 21 | Very poor |
Women
| Number of centimeters | Meaning |
|---|---|
| > 60 | Excellent |
| 51 – 60 | Very good |
| 41 – 50 | Above average |
| 31 – 40 | Average |
| 21 – 30 | Below average |
| 11 – 20 | Poor |
| < 11 | Very poor |
Required equipment
For this test you need the following:
- Wall
- Measuring tape
- Magnesium/chalk
