The vertical jump measurement tests determine the lower body power of the athlete. These tests evaluate the athleticism of the players in many sports like basketball, football, volleyball.
However, you don’t have to be a professional to increase your vertical jump. You can improve your leap for personal satisfaction.
If you want to enhance the measurement of your vertical jump, you have to be resolute about it. It needs constant training, commitment, and strong will-power. Set your goals and work hard to achieve that measurement you want to have.
Before you start to improve your vertical jump, you need to know about some basic things like equipment, procedures, and types of jump tests.
So, let’s get to know all the things you need to know about it.
Types Of Vertical Jump Measurement Tests
Jump tests assess the strength of your leg muscles, agility, force, and stamina. Vertical jumps are very safe and a great way to boost up your athleticism. There are many forms of vertical jump tests used by coaches to evaluate to performance of an athlete.
So, let’s get some information about some usual jump tests.
01. Jump and Reach test
It is probably the most common jump test out there. Athletes jump and try to touch the utmost point they can make. Professional athletes use Vertec for this test. But you can also do this without any equipment at home.
02. Squat Jump test
An athlete performs this test by using a standing and bend position. Though it doesn’t determine your lower body strength, coaches may take this to understand your workout measurement and counter-movement.
03. Rebound Jumps test
A rebound jump is quick repeated jumps using two legs. It is used to calculate your Reactive Strength Index and monitor the neuromuscular system.
04. Hop test
The hop jump, also known as single-leg hops, is the best way to improve to increase the strength of your leg muscle. In this jump, an athlete has to jump up with one leg and land on the same one. Sometimes they do it once at a time, or they do it repeatedly in a rebound manner.
05. Countermovement Jump test
In a countermovement jump, the athlete starts from an upright standing position, goes downward and bend the hips and knees, and immediately extend their hips and knees to jump up. This jump increases your flexibility, stamina, and the potency of the lower body.
How can you perform a test to measure your vertical jump and get accurate results?
There are many ways that you can perform a vertical jump measurement test. Though there are many types of equipment to measure the vertical jump, you can also do this without any equipment.
Most people measure their vertical jump after improving their skills. But, the ideal thing to do is measure your current vertical jump reach before you go for measuring your final result. And to do that, you have to know about your baseline before you start training.
The baseline is the current reach point of your vertical jump. Once you have found that out, you can start training for exceeding that point. Consequently, you will have a clear idea of your improvement. And you will know when you are ready to take the final test.
Now that you’ve learned the basic things about vertical leap measurement tests, let’s talk about how to take them with or without equipment.
Vertical Jump tests with equipment
01. Vertical Jump test using Vertec
Vertec is equipment typically used by the professionals. A Vertec is a long pole that has parallel vanes attached to it. These vanes can rotate around the pole.
Firstly, an athlete has to touch as many as vanes he can reach in a standing position without raising his feet. When this standing point is measured, the athlete would jump up and try to touch the highest vanes he can reach. The distance from the standing point to the final reaching point is the measurement of that athlete’s vertical jump.
Measuring the vertical jump using Vertec is the most popular and accurate method of doing it.
02. Vertical jump test using a Force plate
Force plate measures the ground reaction forces. When someone jumps or runs across the force plate. It analyses your vertical leap measurement, speed, power distribution on your leg muscles, and force development.
You can use a force plate at home as is compact, portable, and very easy to use. If you use the force plate correctly, you will get an accurate analysis of your vertical jump.
03. Contact mat
When you jump in a contact mat, it detects your weight and force. Then when you jump, it measures the jump height by analyzing your flight time. But a contact mat often fails to give you an accurate jump measurement.
There are plenty of technical devices and apps which are used to measure the jump height. But nothing works more precisely that Vertec and Force plate.
Vertical Jump Test Without Using Equipment
Jump and Reach test
Jump and reach is the most convenient way to measure your vertical jump. This method is also a part of the vertical jump training. To perform this jump test, you will need a measuring tape, inkpad, and, most importantly, a tall wall or a pole. The way of doing jump and reach is:
- Firstly, roll your fingers in the inkpad and stand against the wall.
- Secondly, raise your arms and try to reach as far as you can and mark the point with your finger. It is your standing reach.
- Lastly, jump up with full force and try to touch the uppermost point you can make. Therefore, this point is your final vertical jump reach.
Though it doesn’t provide an accurate result, it efficient than any other handy method. You can perform this test anytime you want.
These are some of the simplest yet effective ways to execute vertical jump tests. There are also other techniques that you can attempt at home or a gym.
To conclude, if you want to increase your vertical jump measurement, be honest with your commitment. You can achieve your goal by working hard and making smart choices. Maintain a healthy diet, keep your workout routine constant, and you will accomplish your desired target promptly.