How to Measure Your Vertical Leap for Explosive Power

The vertical leap is one of the best indicators of lower body power and explosiveness. Whether you’re an athlete trying to improve your performance in sports like basketball, volleyball, or football, or just someone looking to track their strength and fitness progress, measuring your vertical jump is a simple and effective way to monitor improvements in power and athleticism.

In this guide, we’ll show you how to measure your vertical leap, what your results mean, and how to improve your vertical jump over time.

Why Measure Your Vertical Leap?

Your vertical jump is a direct reflection of how much force your legs and core can produce in a single explosive movement. This makes it a useful tool for athletes and fitness enthusiasts alike, especially those focused on improving their lower body strength, speed, and agility. Vertical leap tests are often used in athletic assessments, particularly in sports where jumping ability is crucial.

Tracking your vertical leap regularly can help you monitor improvements in leg strength, plyometric power, and overall athletic performance.

What You’ll Need

• A wall or vertical jump test setup: You’ll need a high wall or a vertical jump measuring device (such as a Vertec or jump mat).
• A piece of chalk or tape: This will help you mark your highest point on the wall if you’re doing a manual measurement.
• A friend or video recorder: To ensure accuracy, having someone else measure or recording your jump can be helpful.

Step-by-Step Guide to Measuring Your Vertical Leap

1. Warm up: Start with a dynamic warm-up to get your muscles ready for explosive movement. Focus on exercises like jumping jacks, high knees, and leg swings, followed by a few light jumps or squats.
2. Measure your standing reach: Stand flat-footed next to a wall with your dominant arm extended upward as far as you can reach. Mark the highest point you can reach with a piece of chalk or tape. This is your standing reach height.
3. Perform your vertical jump: Place a piece of painters or masking tape on your middle finger (sticky side out – rolled up). Stand about a foot away from the wall. Bend your knees slightly, swing your arms back, and then explode upward, jumping as high as you can. As you jump, extend your dominant arm and try to touch the wall at the peak of your jump. This is your jump height.
4. Measure your vertical leap: Subtract your standing reach height from your jump height to calculate your vertical leap. For example, if your standing reach is 7 feet (84 inches) and you touch the wall at 9 feet (108 inches) during your jump, your vertical leap would be:

Vertical Leap = Jump Height – Standing Reach
Vertical Leap = 108″ – 84″ = 24″

5. Repeat for accuracy: Perform the test 2-3 more times and take the highest jump measurement for the most accurate result.

Using a Vertical Jump Mat or Vertec

If you have access to specialized equipment like a jump mat or a Vertec, measuring your vertical leap becomes even easier. The jump mat automatically calculates your jump height based on the time you spend in the air, while the Vertec is designed with adjustable vanes you hit at your highest point, providing an instant readout of your jump height. Both methods are highly accurate and commonly used in athletic testing.

These are expensive devises and are not recommended to be purchased for home use but can be found in some gyms.

What Do Your Vertical Leap Results Mean?

Your vertical leap can vary based on factors like age, gender, and training level. Once you enter your value into the Fit Forward checkin process, our dashboard will give you an age adjusted grade of your jump and allow you to track it over time.

How to Improve Your Vertical Leap

If you want to boost your vertical leap, it’s essential to focus on exercises that increase both strength and explosiveness in your lower body. Here are some of the best methods for improving your vertical:

• Plyometric Exercises: Jump training is key for improving your vertical leap. Incorporate exercises like box jumps, depth jumps, and tuck jumps into your routine to develop explosive leg power.
• Strength Training: Building lower body strength is crucial for increasing your jump height. Squats, deadlifts, and lunges should be staples in your training program to build power in your quads, hamstrings, glutes, and calves.
• Core Strength: A strong core stabilizes your body during a jump, allowing for more efficient power transfer. Include core exercises like planks, Russian twists, and hanging leg raises in your routine.
• Flexibility and Mobility: Improving the flexibility and mobility of your hips, ankles, and hamstrings will help you generate more force and achieve a full range of motion in your jumps.

How Often Should You Test Your Vertical Leap?

Fit Forward asks for an updated vertical leap number once every 3 months. This will give your body enough time to adapt and improve without risking injury or burnout. Tracking your progress regularly will help you see the impact of your training and adjust your program as needed.

Final Thoughts

Measuring your vertical leap is a simple yet effective way to assess your lower body strength and explosive power. Whether you’re an athlete looking to improve your performance or just someone interested in tracking your fitness progress, vertical jump testing provides valuable insights into your overall athleticism. By incorporating plyometrics, strength training, and core work into your routine, you’ll see steady improvements in your vertical leap over time.