Vertical Jump Test: Assessing Lower Limb Power for Athletic Performance

Sven Rees
Jun 4
3 min read

A Simple Test with Powerful Insight

You sprint, jump, or change direction—but how powerful are your legs, really? Without data, it's hard to know what needs improving or whether training is working.

At Exercise Matters, our sports performance testing includes the vertical jump test—an evidence-based, reliable method for assessing lower body power. This blog explains how it works, why it matters, and what your results mean.

What Is the Vertical Jump Test?

The vertical jump test measures explosive power from the lower limbs. It's a widely used indicator of neuromuscular performance and athletic readiness across many sports.

How It Works:

The athlete stands next to a Vertec jump testing device.
They reach up and mark their standing reach height.
After a controlled dip, they jump vertically to touch the highest vane possible.
The jump height is calculated by subtracting the standing reach from the jump reach.

Test Variants:

Countermovement Jump (CMJ): Measures jump from a standing dip
Squat Jump: Starts from a static squat to eliminate stretch-shortening effect
Single Leg Jump: Measures asymmetry and limb dominance

Why Lower Limb Power Matters

Explosive leg power translates directly to performance in sports requiring:

Sprinting and acceleration
Agility and change of direction
Jumping and rebounding (e.g. basketball, volleyball)
Kicking or striking force (e.g. football, AFL)

Evidence: Studies confirm strong correlations between vertical jump height and sprint performance, agility drills, and lower body strength (Cormie et al., 2011).

Normative Data: Vertical Jump Height by Age and Gender

Male Athletes (Countermovement Jump)

Age Group	Recreational	Trained	Elite
15–19	35–45 cm	45–55 cm	55–65+ cm
20–29	40–50 cm	50–60 cm	60–70+ cm
30–39	35–45 cm	45–55 cm	55–65 cm
40–49	30–40 cm	40–50 cm	50–60 cm

Female Athletes (Countermovement Jump)

Age Group	Recreational	Trained	Elite
15–19	25–35 cm	35–45 cm	45–55+ cm
20–29	30–40 cm	40–50 cm	50–60+ cm
30–39	25–35 cm	35–45 cm	45–55 cm
40–49	20–30 cm	30–40 cm	40–50 cm

Note: Athletes with jumps exceeding these ranges may be suited for explosive sports such as sprinting, basketball, or Olympic lifting.

Interpreting Your Results

We assess:

Jump height (explosiveness)
Symmetry (single leg jumps)
Power-to-weight ratio
Comparison to age- and sport-specific benchmarks

Why it matters:

Identify areas of weakness
Track improvements across a training block
Detect limb asymmetries after injury

How Vertical Jump Testing Fits Into Our Sports Performance Program

Used during pre-season and mid-season testing
Forms part of our strength and power assessments
Linked with sprint, agility, and DEXA results
Helps guide strength training and plyometric programming

Case Study: Tom, 22, Amateur AFL Player

Tom completed vertical jump testing pre-season:

Jump height: 43 cm
Left leg: 41 cm | Right leg: 47 cm (14% asymmetry)

After 8 weeks of unilateral plyometrics and strength training:

Jump height increased to 49 cm
Asymmetry reduced to 5%
Sprint times improved by 0.2 seconds over 20m

Frequently Asked Questions

1. Do I need to be an elite athlete to benefit from jump testing?

Not at all. Anyone aiming to improve athletic performance or reduce injury risk can benefit from this simple, powerful test.

2. How often should I test?

We recommend baseline testing, mid-program reassessment, and end-of-season review to track adaptation and guide programming.

3. Does jump height always mean better performance?

Not necessarily. Power-to-weight ratio, rate of force development, and sport-specific context matter. That’s why we interpret results alongside your training goals.

4. Can this test help after injury?

Yes. Post-injury assessments (especially after ACL or Achilles rehab) often include single leg jump comparisons for return-to-sport readiness.

Ready to Measure What Matters?

Your vertical jump reveals far more than just height—it’s a snapshot of your explosive potential. Let us show you how to turn data into performance.

📞 Book a Sports Testing Session: (07) 5448 3532 🌐 www.exercisematters.healthcare

References:

Cormie P, McGuigan MR, Newton RU. (2011). Developing maximal power. Sports Med.
Markovic G et al. (2004). Reliability and validity of vertical jump tests. J Strength Cond Res.
Buehring B et al. (2015). Jump power as a biomarker for muscle function. J Clin Densitom.