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FITNESS 4

COACHING

 
 
 
 
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Testing Battery > Vertical Jump Test

Test Description Protocol
T Test measures speed & agility click here...
3km Time Trial measures fuel mix fitness (stamina) click here...
Vertical Jump measures leg power see below...
Speed Test measures speed over 10m & 30m click here...
3RM Test measures maximum strength click here...
Body fat measures percentage body fat click here...
Side Ramp measures core stability endurance click here...

Purpose
To measure explosive leg power. This test predicts acceleration and jumping performance. It is appropriate for all positions.

Equipment and Area
*Broom handle
*Infrared jump mat (or another type of electronic jump mat)

Procedure
1. Warm up thoroughly, and do at least three full-effort vertical jumps.

2. Position the broom handle across your shoulders behind your neck, holding it with your hands to prevent your arms from assisting you with the jump.

3. Perform three maximal vertical jumps, pausing for five seconds between each jump. First squat down to whatever depth you choose and then immediately explode upward for maximal height, landing with erect posture.

4. The height of each of three jumps is recorded in centimeters. The highest jump is the test score.

 
     



 
Vertical Jump
Average
Good
Excellent
Male Players

32 to 37 cm

37 to 45 cm

>45 cm

Female Players

26 to 32 cm

32 to 39 cm

>39 cm

TOP TIP
Low intensity plyometrics (bounding drills) using mini hurdles are excellent for developing speed strength and leg power for football.
FEATURE PRODUCT - Mini Hurdles

Mini (30cm) £9.29
Micro (15cm) £7.99