Lower Body Power Tests



Vertical Jump Test Aim
  • To measure the power of the legs in jumping vertically (and more specifically the power of the extensor muscles of the hips, knees and ankles).
  • Equipment
  • Yardstick jumping device.
  • Directions
  • The player should stand side on to the yard stick jumping device and with heels remaining flat on the floor, reach overhead as high as possible to displace the corresponding plastic vane.

  • The player then takes one step backwards and keeps side-on.

  • The player then takes one step forward and jumps as high as possible by executing a dip or counter movement immediately before upward propulsion.

  • As the player jumps, arms are permitted to swing, displacing the vane at the height of the jump. The take-off should be from two feet.
  • Scoring
  • Record the distance between the reach and jump heights to the nearest centimetre.

  • The player should complete a minimum of three trials but may continue if still improving. The best trial is only recorded.
  • Note
  • If a yardstick jumping device is not available, players can repeat the above procedure against a wall that has a ruler/tape measure of sufficient length attached to it. To provide for the most accurate and reliable measurements, players should have their finger-tips marked with chalk/ink.

  • A one-legged vertical jump can be recorded in the same way to assess if there is any discrepancy between right and left leg power.
  • Standing Long Jump/Hop Aim
  • In much the same way as the vertical jump/hop tests measure a player’s leg power in jumping vertically, this series of tests provide for the assessment of explosive force application in a horizontal (and to a lesser extent, vertical) direction. The hop test similarly provides the evaluation of any discrepancy between the right and left leg operating independently in this fashion.
  • Equipment
  • Tape measure.
  • Directions
  • Players stand with toes of both feet touching the back of the baseline (or any line).

  • From this position players jump as far forward as possible.

  • Players may swing arms backwards and forward to provide momentum to assist with coordination and length of jump. The measurement is taken from the back of the baseline to the heel of the player’s foot that is nearest to the baseline.

  • Players should endeavour to ‘stick’ their landing. The forward momentum is allowed to carry them forward so one (or both) hand/s touches the ground in front of them. Upon landing, if the player steps forward or for that matter steps backwards or touches the ground with his hand behind his feet, the jump should be deemed invalid.
  • Scoring
  • Players complete a minimum of three trials but may continue if still improving. The best of the trials is recorded.

  • This procedure can also be repeated with right and left hops.