Vertical Jump Testing - The Basics

Vertical Jump Testing - The Basics

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.

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Use These 3 Exercises to Jump Higher - Gain 10 Inches to Your Vertical

Use These 3 Exercises to Jump Higher - Gain 10 Inches to Your Vertical

Are you looking for exercises to jump higher? When it comes to the game of basketball, jumping power is very important. They can help you improve your blocking, dunking, and rebounding. This is very crucial to winning the game. If you can master these things, the game of much easier to you. Not to mention that it will be really fun. In this article I will show you how to increase your vertical leap. I will give you three exercises to jump higher that you can use.

1. The Box Jump- the first method is the Box jump. This is a very effective movement to help increase your vertical leap. Get a box or something similar at a strong enough to support your weight. It should be about knee height. Now jump to the side of it, in the split second that you hit the ground you must explode back onto the box. This will help make the fast twitch muscle fibers stronger.

2. Sprinting- many people neglect to strengthening the hamstring muscle. But this is very crucial when it comes increasing your jumping power. This will also focus on your fast twitch muscle fibers. Try doing sprints and this will strengthen your hamstrings. This is one of the muscles that can help you to gain 6 to 10 inches of jumping power.

3. Explosive Squats- I know you have often seen the squat performed. But the explosive squat make your quads more explosives. Imagine yourself doing the squat, but when you go up, explode off the ground. When you land, explode right back up into another repetition.

These are three of the top exercises to jump higher. If you're wondering how to increase your vertical leap, these are three top movements that you can do to increase your jumping power.

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Vertical Jump Training Units - 3 Tested Methods to help you jump higher without wasting effort

Vertical jump training is to increase your vertical leap important mission. If you, as you have been asked to improve the jump, the answer is simple. Pay attention to the vertical ideal workout plan for you and stick with it. Increase your vertical jump requires hard work, perseverance and training.

So how do you get to jump higher? There are a lot of workouts to jump, which should be included in your training program jump for all time. These are the number of training sessionsSolution to the problem of wanting to have a jump higher. They also tried and tested and can do wonders to improve your jump.

Jump Starter

Here, vertical jump training sessions are to improve vertical jump:

1 Squat - are among the best general training to develop your leg muscles. A lot of people doing squats in the wrong direction and that can have terrible effects on the muscles. Must be performed squats with a trainer. Be sure to run properly. Get a squat rack thenYou can wear a sport and raise the bar across your upper back.

Squat training is important and must be integrated into all training programs vertical jump. Squats can not load if you are just starting out.

Lunges 2 - are another good exercise to increase vertical jump. Lunges with dumbbells or without it done to begin with. Start in a standing position and then a step forward until the front knee ninety degrees, with particular attention toKeep the torso bent forward. Then take a step back in your initial pose. Repeat with other leg.

This exercise is very easy to do. Start with no weight if you are just starting out and then gradually add weight.

Step Ups 3 - is another of the best vertical jump training. For this exercise for a couple of dumbbells and a chair or a box, which is about 1.5 meters in height. If you are a beginner, you can omit the weights.Start in a standing position, then step up to the chair or box and then down again. Once this is done one leg at a time. Step ups are suitable for the development of your quads. The quadriceps is important for you to learn in a position to get a jump higher.

Vertical Jump Training Units - 3 Tested Methods to help you jump higher without wasting effort

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