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Vertical Jump Testing - The Basics

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By William G Dains

  One of the standard tests used to measure competency in playing basketball is the vertical jump test. How this test works is that it involves measuring the distance between the floor and the feet once a jump is initiated. To put it simply, it directly measures the vertical height jumped. There are also several timing systems that measure the time of the jump and from then on calculate the vertical jump height.
As usual, of course there are necessary equipment involved. Since this is something that involves measuring, it requires a measuring tape of a marked wall at least. A chalk is also required if you're going to be using the marked wall. But if it's otherwise, go ahead and use the Vertec or jump mat instead.
How a vertical jump test is done is that the athlete stands at the side of a wall and reaches up with the hand closest to the wall. The feet should be kept flat on the ground while the points of the fingertips are marked or recorded. This measurement is called the standing reach height. After that, the athlete is then asked to step away from the wall and made to leap vertically as high as possible using both arms and legs to assist in projecting the body upwards. The jumping technique may or may not use a counter-movement. It's important that the player attempts to reach the highest part of the wall at the time he or she jumps. The difference between the standing reach height and the jump height ends up being the score of the vertical jump test. The best of the three attempts is usually the one being taken down and recorded.
Another variation for the vertical jump test is with the usage of a special apparatus called the Vertec. This procedure is more or less similar to the manual or approximate way of doing it. Jump height is measured with the use of a jump mat which efficiently measures the displacement of the hips. For accuracy, the athlete must ensure that his feet land back on the met with his legs fully extended. On the other hand, vertical jump height can usually be measured with the use of a timing mat.
Like what was discussed earlier, the vertical jump test is usually performed with a counter movement where there is bending of knees immediately prior to the jump. It may also be initiated as a squat jump, starting from a position wherein the knees are bent. There are other test variations wherein there are no arm movements involved. One hand is on the hip while the other is usually above the head. This is designed to isolate the leg muscles and reduce the effect of variations in coordination of the hand movements. And of course, it may also be performed off of one leg, with a step into the jump, may be a run-up off of two feet, or even one foot. This depends on its relevance on the sport involved.
As the title says, this is the complete basics and general concepts behind the vertical jump test. Are you trying to find a jump program that is right for you?
If so, i suggest you check this out: Basketball Exercises
William Dains Jr

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Dunk Like Dwight Howard - See His Vertical Jump and Strength Workout

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by Brayden Fisher

At 6"11 and 265 pounds, Dwight Howard is a powerful man. However, this wasn't always the case. He has put some hard work in at the gym and gotten much stronger since his rookie year in the NBA. In fact, since that time he has improved his bench press from 180 to 365. He has pretty much doubled his strength! So what type of workouts is he doing to get such impressive gains? Well, let's take a look...


Joe Rogowski, the personal trainer of Dwight Howard, has to be given a lot of the credit for the strength gains Dwight has gotten. He has given him workout routines that focus on gaining muscle mass and improving explosive power. Joes says that one of the key elements is to consistently change up the workout routine. This will shock the muscles and they will not be able to adapt to the same workout. Joe sets Dwight Howard up on a combination of plyometric and strength workouts. The plyometrics help Dwight's speed and agility and heavy weight training will help him gain strength and power. A few of the most important exercises that Joe has Dwight Howard do are listed below...

Bench Press - Dwight mixes this up using the straight bar and dumbbells. Rogowski likes to have Dwight perform the pyramid routine. The pyramid he uses is 10-8-6-4-2. Another area Dwight changes the routine is by rotating flat, incline and decline bench.

Leg Press - Although squats are a better overall strength workout, Joe has Dwight use the leg press machine instead. Dwight has a slight hyperextension in his back and Joe does not want to risk injuring him. Leg presses are very safe for him and it still allows him to workout with very heavy weight.

The Perfect Push Up - One of Dwight's favorite exercises is the push up. He performs many of his push up routines at his home. In fact, he integrates his push ups into video game sessions. For example, when he's playing a boxing game (his favorite), Dwight does a set every time he knocks someone out. Role-playing game? Every time he dies, he pumps out as many push-ups as possible.



Dwight Howard's 39 inch vertical leap is pretty impressive. The plyometric and speed drills that Joe Rogowski incorporates into Dwight's workouts help keep him flying above the rim. Those powerful Dwight Howard dunks that we like to watch should continue for years to come. Box Jumps, sprints and the jump rope are a few of Dwight's favorite exercises to help him improve his vertical leap.

If you would like more information about Dwight Howard and his vertical leap check out the links I have below:

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