Understanding Vertical Jump Measurement
Your vertical jump is the difference between your standing reach and your maximum jump reach. Accurate measurement requires understanding both components and using consistent testing protocols.
The two most common types of vertical jump tests are:
Professional combines like the NBA Draft Combine test both variations, as they measure different athletic qualities.
Step 1: Measure Your Standing Reach
Standing reach is the height you can touch with your arm fully extended while standing flat-footed. This is your baseline measurement.
How to Measure Standing Reach:
Important: Keep your shoulder down and relaxed. Don't rise onto your toes or lean into the wall.
Step 2: Perform the Jump Test
Standing Vertical Jump (Countermovement Jump)
This is the standard test used in most athletic assessments:
Running Vertical Jump (Max Vertical)
Used to measure maximum jumping ability with momentum:
The running vertical is typically 4-8 inches higher than the standing vertical for most athletes.
Step 3: Calculate Your Vertical Jump
Vertical Jump = Maximum Jump Reach - Standing Reach
For example:
Testing Methods
Method 1: Wall and Chalk
The simplest home method:
Method 2: Vertec Device
The professional standard used at combines:
Method 3: Jump Mat or Force Plate
Technology-based measurement:
Research in the Journal of Sports Science & Medicine found that different testing methods can produce slightly different results, so it's important to use the same method for tracking progress.
Common Measurement Errors
1. Inconsistent Standing Reach
Always measure standing reach the same way. Variations in arm position or shoulder elevation affect your baseline.
2. Not Warming Up
A proper warm-up can improve jump height by 2-4 inches. Always warm up before testing, but use the same warm-up routine each time.
3. Fatigue
Test when fresh, not after a workout. Fatigue can reduce jump height significantly.
4. Inconsistent Technique
Use the same jumping technique each time. Changing your approach or arm swing affects results.
5. Surface Variation
Test on the same surface. Jumping on grass versus hardwood can produce different results.
When to Test
For tracking progress, test your vertical jump:
Interpreting Your Results
Vertical jump norms vary by sport, age, and gender. Here are general benchmarks for adult males:
For context, the average NBA Draft Combine standing vertical is approximately 28-29 inches, with the running vertical averaging around 34-35 inches.
Recording Your Data
Keep a testing log that includes:
This data helps identify trends and the effectiveness of your training program.
Disclaimer
This article is for informational purposes only and does not constitute medical advice. Individual results may vary. Consult a qualified professional before starting any training program.
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