The vertical jump is a test of lower body power and is commonly used as a predictor of sport performance. The goal of the test is to jump as high as you can. Timing mats, vertical wall rulers and the Vertec testing device are the most common measuring devices for testing vertical jump. You can perform a vertical jump in two primary ways, but the technique will vary naturally from athlete to athlete.
Static Jump
The static vertical jump is the simplest type of vertical jump technique and might be the most appropriate for beginner or unskilled athletes. You begin the static vertical jump by holding a half squat position with no momentum, then jumping upward as high as you can. The static technique gives you time to visualize your jump and adjust your starting position.
Countermovement Jump
The countermovement vertical jump differs from the static squat because of the take-off method. The countermovement jump is performed with a small squat immediately before takeoff. The squat is brief and you do not stop at any point during the movement, allowing you to take advantage of the stretch-shortening cycle. Muscles are lengthened during the downward portion of the squat, storing elastic energy like a rubber band that has been stretched. The elastic energy is released during the upward movement of the squat, as your leg muscles contract. The elastic force and muscular contraction force are additive, so more force is produced during a countermovement vertical jump than a static vertical jump.
Arms
Each athlete tends to use their arms differently during the vertical jump, contributing to individual variations in performance. Coaches who desire a strict evaluation of lower body power might advise athletes not to use their arms during the vertical jump test. Use of the arms is required if the measuring apparatus has to be tapped by the athlete, though, as with a Vertec device or marked wall.
Considerations
The test administrator must ensure that each athlete receives the same instructions and performs the same type of vertical jump -- if one athlete performs the countermovement jump then all athletes must perform the countermovement jump. Static vertical jump scores and countermovement vertical jump scores are not comparable.
References
- Top End Sports: Vertical Jump Technique
- "Essentials of Strength and Conditioning"; Thomas R. Baechle, et al.; 2008
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