Vertical Jump

Classification

Utility: Plyometric
Mechanics: Compound
Force: Push
Function: Leg Ext (Vertical)
Intensity: Medium High

Instructions

Preparation

Stand near wall with measurement chart.

Execution

Quickly swing both arms up, then immediately down. Bend over and squat while pulling both arms back behind body to each side. Immediately swing arms forward and upward while raising torso upright and heels slightly off of floor. Raise arms upward while extending hips, knees, and feet. As body continues to rise and fall, continue to rotate both arms in circular pattern down and behind then up and forward. Land on both feet and squat down with arms extended forward. Stand upright.

Comments

Since jump height can be measured from floor to bottom of feet, legs should be kept extended with feet positioned horizontally at height of jump.

Dynamic spinal extension may occur in some individuals performing maximal attempts. Slight spine flexion may occur during bent over squat position dependent upon participants depth and flexibility. Also spinal hyper-extension may occur as feet leave ground with body extended.

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