Vertical Jump Test

- You (no need for a partner, unless you want to show off your new hops!)

- Chalk

- A wall you're safe to mark with the chalk (side of house, garage, school etc.)

- Measuring tape or ruler

To keep things interesting, you may want to try each of these jump techniques, or you could just use the one. Be sure to compare future results with the same method each time for more accurate results.

Counter-movement...

Where you bend your knees and swing your arms, resulting in more power in your jump.

Squat or Static Jump...

You start from a semi-squat position, or begin your squat then pause at the lower part of the squat before jumping. This will show you how much your momentum influences your vertical jump.

No Arm Movement...

Have one hand on the hip and the other above your head. This isolates the leg muscles and shows just how much the arms influence your vertical. You can also do one leg no arm movements to isolate each side of the body.

Run Ups...

You can also try running up and jumping off one or two feet and record your results. It will help you determine if you have a weaker side you need to work on, and when playing ball what the best side to attack the ring from is.

First - mark your Standing Height Reach...

Stand side on to a wall, reach up with your hand closest to the wall with feet flat and mark at your fingertips (this can be done by chalking your fingertips first then marking with the chalked fingers, or having a friend mark for you.)

Second - record your Jump Height...

Stand away from the wall, leap as high as you can with either of the above techniques and touch the wall at the highest point of the jump (with chalked fingers).

And Third - measure the difference...

Between the Standing Height Reach and the Jump Height.
This is your score, do 2 more jumps and the best of all 3 attempts is your Vertical Test Jump result.

Now you know how to test and record your vertical jump, compare it to the following results...

Males...

Excellent Vertical Jump Test Score: 29 inches.
Very Good Verical Jump Test Score: 24 to 28 inches.
Above Average Vertical Jump Test Score: 20 to 24 inches.

Average Vertical Jump Test Score: 16 to 20 inches.

Below Average Vertical Jump Test Score: 12 to 16 inches.
Poor Vertical Jump Test Score: 8 to 12 inches.
Very Poor Verical Jump Test Score: Anything less than 8 inches.

Females...

Excellent Vertical Jump Test Score: 24 inches.
Very Good Verical Jump Test Score: 20 to 24 inches.
Above Average Vertical Jump Test Score: 16 to 20 inches.

Average Vertical Jump Test Score: 12 to 16 inches.

Below Average Vertical Jump Test Score: 8 to 12 inches.
Poor Vertical Jump Test Score: 4 to 8 inches.
Very Poor Verical Jump Test Score: Anything less than 4 inches.