It is also known as sargent jump test and it has been performed to to test the player’s abilities and this test is one of the major ones to see how well you perform.
Vertical Jump Test
The test is made mainly to estimate your explosivness of your leg power, which tells the vertical leap, you will be able to reach.
It’s usually done, if you have a high wall and in best case outside to have more room to jump and perform it in the best possible way.
You need to stand next to the wall and jump as high as you can and strive to jump as high as you can. The important thing is how high you can reach, that’s the standing reach height.
Do a try to touch the wall at the highest point of your jump. Remember where you have touched it, that’s the standing reach height.
Attempt to touch the wall at the highest point of the jump. Make note of where you touched the wall at the height of the jump. Measure the distance between the standing reach height and the maximum jump height, and that is your result.
You can remember your score by getting a chalk in your hand and using it to mark on the wall. If there is a wall with horizontal lines as brick wall, it will be easier to mark your jump height. Do multiple tests to get the highest possible score. Apply the technique as the jump height can vary due to how much your bend your kneews before the jump and the effective way of using your arms.
You can take a look at the video below for implementing the technique for vertical jump test.
How To Perform Vertical Jump Test ?
There are multiple tables on this page and you can see them by scrolling down. The scores on them are made on the certain tests described. Gradually, you can be in some of them, but by doing more work, you can improve, always.
Usually, the vertical jump test is performed to see how your lower body power performs. The test is first made 100 years ago, Sargent, There are the steps described, which are implemented to measure the vertical jump height, you have jumped. The other tips like timing systems, which estimate the time of the jump as well as from that calculated the vertical jump height.
The aim again is to measure the leg muscle power.
The equipment usually needed is really basic a measuring tape or to mark the wall, chalk for marking ur using vertec or jump mat.
Before the tests, there is the process laid out, you need to know. Make sure, you don’t have any health injuries or problems. Make preparation of the forms and record basic data like age, body, weight, gender, height. Make a suitable warm up.
Process Of Vertical Jump Test
We are gonna look at the whole process, if you are an basketball athlete stay side to the wall and reach with your hand the closest place to the wall. Keep your fee flat on the ground and the point of your fingertips should be recorded with something.
That’s what also is known as the standing reach height. As an athlete you then stand away from the wall and jump vertically as high as you can with both arms and legs to help your body for more explosivness.
Try to touch the wall by doing your highest jump attempt, then the difference in the distance between your standing reach height and jump height is your score. Usually, the best results of 3 tests are taken.
It can be also done using a thing called Vertec. Usually, it has similar features to when it is done as mentioned. Jump height can be also measured utilizing a jump mat, which takes the displacement of the hips as measurment.
To be more precise, you must make sure, the faat is land back on the mat with your legs almost coompletely extended.
Your vertical jump height can be also taken using timing mat. In this case the test is done with counter movement, where there is a brending on your knees right away prior to the jump. The test can be also done like squat jump, from position of the kneews being bent.
THere are other tests are done without arm movement, when one hand in on your hip, the other raised above your head in order to isolate the leg muscles and decrease the effect of variations in the coordination of the arm movements.
The test can be done off ine leg with step to the jump as well as with run up off two feet or one foot, depending on the related sport involved. There are many vertical jump techniques.
The jump height is normally recorded as distance score. YOu can see the vertical jump norms on the tables on the page. For additional information see alll of them.
The advantage is that the test is simple as easy to perform.
The not that good part is that technique is also a factor into maximizing your score as subject need to time the jump, so the wall is recorded as the peak of your jump.
The jump height can be influenced by how much you bend your knees before the jump and the effectivness usage of the arms. Also many people don’t know, they spell it “Sergeant” or “Sargent” Test.
In the history, the method is described for measuring an athlete it’s vertical jump height, which is also know as Sargent jump, called this from Dudley Sargent, who has been one of the pioneers in American Physical education.
Lets dive into some statistics related to the age and the average vertical jump.
Average Vertical Jump for High School Athletes
10 Years Old
11 Years Old
12 Years Old
13 Years Old
14 Years Old
15 Years Old
16 Years Old
17 Years Old
Types Of Vertical Jump
They are broken down into two types.
Standing Vertical Jump: This relates to a vertical jump performed from a standstill without steps taken at all. It is usually prepeared wth a fast crouching action.
Running vertical jump: It is known as vertical jump after run up, the last tp of the run is utilized to launch to the jump. It might have postive effect by adding for you more energy to the jump and improvng the standng vertical jump statistics.
Basically, the standing vertiacl jump is used as official test for basketball athletes etc.
The vertical leap measurments are manly used to measure your performance as basketball or voleybal athlete mainly. Inside sports like basketball, voleybal, high jump and more a proven vertical jump is needed and many sports measure the players ability by it whle physical tests. Additionally single and multiple vertical leaps are smetimes used for more muscular strength as well as anaerobic power in different athletes.
Skyrocketing Your Vertical Jump
Important thing in improving your vertical jump height is right away preceding crouching action, that refreshes the muscles. The crouching method is done fast and known as to counter movement, the fast bending of the legs and movement of arms to the athlete’s sides constitute the counter movement to the actual jumps range of movement.
The counter movement and the jump together are known as counter movement jump(CMJ). THat counter movement of the legs and fast bend of the knees, which decreases the center of mass prior to springing upwards is proven to increase the jump height by 12%, when you compare to without the counter movement.
That is usually attributed to the stretch shortening cycle(SSC) the stretch of the muscles, that happen while the crouch generates a big potential for the muscles to contract in the subsequent jump, that give you opportunity to your jump to be done more powerfully.
Also the jump height can be improved by 10% by utilizing arm swings, while the take off phase from the jump, when compared to if no arm swings are used.
It also involves lowering the arms to the sides during the legs, counter movements and in powerful way thrusting them up and over the head, while performing the jump.
But, also adding the fact that it increases the jump, because of the technical modifications, there are researches claim, that optimizing the force providing as well as elastic properties of the musculotendinous system in the lower libs is affected in large perentage genetis and only small percentage mutable through the resistance workout training.
Other method for increasing vertical leap height is something known as isometric preload jump(IPJ). It has similar features to CMJ with the difference that being in crouched position is not fast assumed to maximize the effect of SSC.
The IPJ is different by involving courched position as being assumed for longer period of time in the interests of increasing the ability to isometrically preload the muscle.
That form of refresh should be known as isometric press instead of isometric hold. That’s because the main intention is not to maximize the length of the couch, that would invole a different posture, but to provide more power through the isometric press, that is done by the downward pressure coming from the torso on the bent legs and the upwards force from the bent legs that resist that pressure in equal measure.
The relation of oiled spring is also used to describe that process. When it comes to their application of that isometric preload technique for maximizing the power while doing the courched phase, the athlete or jumper instinctively and intuitively does the couch in the interests of intensifying the feeling of restore in the muscle and in the glutes, thighs and core.
From your crouching posture, you can then spring upwardsa and connect the power, you have provided before to the jump.
When, you consider the amazing benefits from CMJS and IPS, there are researches found the different things betweeh the two preloading techniques in negligible in terms of effecting the jump height, that may indicate that the contribution from elastic energy in both forms of jump had similarities. But the CMJ is again is the most popular tip for improvng and attaining vertical jump measurements.
Vertical jumps usually are performed to train as well as to test your power as an athlete , especially basketball athlete. Mostly, plyometrics are really effective in the daily training to product mre power and variety of other exercises for vertical leaps.
Recently in a study, revealed plyometric training, that had multple sequence of vertical jumps was mixed with a lot of resistance workout. The improvement of the jump height has a lot of similar features in the different mixes.
This recommended used to be the main plyometric training, which had a lot of positive effect for the vertical leap height and not the different forms of resistance workout.
There are also a lot more researches that plyometric jumps are proven to be among the most effective, when it comes in terms of muscle recruitment, measued by electromyograpgy, explosivness as well as ground reaction force provided.