Test Name
Physical Factor Tested
Vertical Jump (Non counter movement)
(CPAFLA modified)
Lower body explosive power
Why should I use this test?
Lower body power is a key component in sports requiring dynamic movement. Typically team and
individual sports that involve quick acceleration utilize lower body power. Lower body power
facilitates jumping, bounding, quick changes in direction, and acceleration. The vertical jump with
arm swing measures overall jumping ability as it incorporates arm swing, trunk extension and leg
extension. Thus this test reflects the athlete’s motor skill co-ordination in addition to their knee and
hip extensor muscle strength.
When should I do the test?
ƒ
ƒ
Testing should be done early in the preparatory phase and throughout annual plan within
microcycles without competition
When administering with other tests, this test should be done early in the testing session when
the body is fresh.
What do I need to do the test?
ƒ
ƒ
ƒ
ƒ
Jump Mat
Digital monitor
Extra batteries
Stop watch
Important considerations
TEST DATA
FEMALES
MALES
70
70
65
Above expectations
65
60
55
50
45
40
Above expectations
60
Average
Needs enhancement
Height (cm)
ƒ
Try to find an area where there is good overhead clearance. The testing environment may
require a ceiling height greater than 9 feet depending on the height of the athlete.
The jump mat measures jump height based on flight time during a vertical jump. The timing mat
system consists of a contact mat connected by a cable to a digital timer. The timer, which
measures flight time is triggered when the athlete’s feet leave the mat and stops when the
athlete has landed. This method of calculation assumes that the athlete’s takeoff position and
landing position are on the mat.
Height (cm)
ƒ
55
50
Average
45
40
35
35
30
30
Needs enhancement
10 11 12 13 14 15 16 17 18 19 20 21
10 11 12 13 14 15 16 17 18 19 20 21
Age
Age
Tips for training this factor - Next steps
The ranges above provide a rough estimation of test data for different age groups. Norms have
been developed from field testing data collected during 2006 Mobile Lab tour (125 BC athletes aged
10-21). The level of lower body power is very sport-specific and optimal levels will depend on the
stage of athlete and the design of the annual training plan. Athletes who are below the “Normal
Range” should emphasize lower body power in their training program. Power exercises can be
integrated into practices using bounding exercises or resistive activities done explosively.
Plyometric exercises that require a pre-stretch of the muscle prior to contraction (countermovement)
may also be useful in developing power. Caution should be used to ensure that the type of exercise
is appropriate for the growth and maturation of the athlete.
What is the testing protocol?
ADMINISTRATION
ƒ Using the jump mat provides an opportunity to test a large number of athletes quickly and
effectively
ƒ Athletes should be divided into groups and allowed up to three opportunities to engage in the
test
ƒ Groups of no more than six athletes should be used to ensure that the athlete is warm and
ready to perform each trial
ƒ Two testers can be used to implement this test, one to read the jump mat feedback monitor and
the other to record the scores
ƒ The athlete should be allowed at least 3 trials (not including the practice trials) with minimum 15
sec recovery between each trial
SET UP
ƒ Placed jump mat on the floor and ensure
that there is enough space around the
athlete and head clearance for vertical
jumping
ƒ All wires should be secured with tape where
necessary
ƒ Turn on jump mat monitor; when the display
screen shows ‘JUMP 1 TIME’ press the pink
button; then follow the instructions on the
monitor
ƒ Testers can be positioned to the side and
behind the athlete during the test to ensure
adherence to protocols and to spot athlete
after landing on mat
TEST IMPLEMENTATION:
ƒ Athlete stands in middle of mat with feet
shoulder width apart
ƒ Athlete begins test in a squat position with
arms back
ƒ The athlete must PAUSE in this position
prior to jumping; i.e. no dipping of hips prior
to jump
ƒ Athletes should attempt some practice
jumps to determine optimal depth of start
position
ƒ Once the athlete explodes off the mat, legs
remain relatively straight until the landing
ƒ Watch that the athlete does not tuck knees
up during jump in an attempt to increase
flight time
ƒ Encourage athlete to jump for maximum
height and to stay centered over the jump
mat
ƒ The Just Jump monitor will display the
athlete’s jump height (inches) and flight time
(seconds); the athlete must remain on mat
until score is recorded; the monitor will
automatically reset between jumps
ƒ Athlete can be given feedback on jump after
each trial
CRITICAL POINTS:
ƒ Ensure that athlete is stationary prior to jump
(i.e. No countermovement or pre-jump)
ƒ Tucking knees in order to increase flight time
is not allowed
ƒ Ensure that athlete jumps in center of the
mat and maintains balance during landing;
landing too far forward or backwards may
cause athlete to lose balance if trying to
maintain contact with mat
8 Knees pulled
up before landing
8 Landing off of
jump mat
RECORDING
Record jump height and flight time for each jump, and take the best value for the athlete’s score.
These values can be converted jump height in centimeters and to power output in Watts.
Vertical Jump