Standing Vertical Jump

ExtrasBW

A maximal-effort vertical jump for height from a static countermovement start. The most basic vertical power test and foundational plyometric building block.

Demo: NSCA education series

Sets

3

Reps

3-5

Rest

1:30

Contraindications

Low risk overall; avoid with acute knee/ankle pain.

Setup

Stand tall, feet shoulder-width, near a wall or vertical jump measuring device if testing.

Execution

  1. 1Drop quickly into a quarter squat, loading hips and swinging arms back
  2. 2Reverse direction immediately and drive arms up and overhead
  3. 3Extend hips, knees, and ankles fully to jump as high as possible
  4. 4Reach at peak height if testing against a wall
  5. 5Land softly with knees bent to absorb impact

Key cues

  • Quick load, no pause at the bottom
  • Drive arms up hard
  • Extend everything at the top
  • Land soft

Common faults

  • Pausing at the bottom of the countermovement (loses stretch-reflex benefit)
  • Poor arm drive
  • Landing with straight/locked knees
  • Excessive forward travel instead of pure vertical displacement

Tweaks

  • Test against a vertec or wall mark to quantify height
  • Add a weighted vest for overload work
  • Perform as approach jump variant for sport transfer

Regressions

Squat Jump (Bodyweight)

Progressions

Approach Jump (Vertical)Depth Jump (to Box or Floor)

Muscles

Primary: Quadriceps, Glutes, Calves

Secondary: Hamstrings, Core, Shoulders

Notes

Primary energy system: alactic. The classic countermovement jump (CMJ) used in sport science to assess neuromuscular readiness and power.

Sources

Attribution: NSCA