What the Test Measures
The vertical jump test measures lower body explosive power — the ability to generate maximum force rapidly through the legs and transfer it into upward movement. It is one of the most widely used athletic performance tests in sports science, used at the NFL Scouting Combine, NBA Draft Combine, in football academies and in research settings globally.
Explosive power is produced predominantly by fast-twitch muscle fibres and declines faster with age than aerobic capacity or general strength. The vertical jump test provides a direct, simple measure of this quality — one that responds well to training and serves as a useful indicator of overall athletic capacity. The test also pairs naturally with the Broad Jump to give a complete picture of lower body power in both vertical and horizontal directions.
Protocol — Wall Method
- Stand side-on next to a smooth wall in bare feet or flat-soled shoes
- With your dominant arm raised fully, mark the highest point you can reach with your fingertips while standing flat-footed — this is your standing reach height
- Step slightly away from the wall, then jump as high as possible from a two-footed standing position, touching the wall at the peak of the jump
- The jump should use a countermovement — bend the knees, swing the arms and explode upward — not a static squat jump
- Mark the highest point of contact on the wall
- Measure the distance between the standing reach mark and the jump mark — this is your vertical jump height in centimetres
- Perform 3 attempts and record the best result
- Rest fully between attempts — explosive power requires full recovery between maximal efforts
Countermovement vs static jump
The countermovement jump — bending the knees before exploding upward — produces significantly higher scores than a static squat jump because it stores elastic energy in the tendons and muscles during the downward phase. Always use the same technique across tests for reliable comparisons. The countermovement method is standard in most normative data.
Normative Data — Men (centimetres)
| Age | Excellent | Good | Average | Below Average |
|---|---|---|---|---|
| 18–29 | Over 65cm | 50–65cm | 40–49cm | Under 40cm |
| 30–39 | Over 60cm | 45–60cm | 35–44cm | Under 35cm |
| 40–49 | Over 55cm | 40–55cm | 30–39cm | Under 30cm |
| 50–59 | Over 45cm | 35–45cm | 25–34cm | Under 25cm |
| 60+ | Over 35cm | 25–35cm | 18–24cm | Under 18cm |
Normative Data — Women (centimetres)
| Age | Excellent | Good | Average | Below Average |
|---|---|---|---|---|
| 18–29 | Over 50cm | 40–50cm | 30–39cm | Under 30cm |
| 30–39 | Over 45cm | 35–45cm | 25–34cm | Under 25cm |
| 40–49 | Over 40cm | 30–40cm | 22–29cm | Under 22cm |
| 50–59 | Over 35cm | 25–35cm | 18–24cm | Under 18cm |
| 60+ | Over 28cm | 20–28cm | 14–19cm | Under 14cm |
Coaching Points
Chalk or a small piece of chalk dust on the fingertip makes the wall mark clear and precise. Alternatively, use a vertical jump mat or a specific jumping board if available. Without a clear mark the measurement is unreliable. The consistency of the marking method matters more than the method itself.
Vertical jump responds well to strength training (particularly squats and hip hinges), plyometric training (box jumps, depth jumps, jump squats) and sprint training. Improvements of 5 to 10cm over an 8 to 12 week training block are achievable with consistent effort. Pair with the Broad Jump for a complete lower body power profile.
