A vertical jump or vertical leap is the act of jumping upwards into the air. It can be an exercise for building both endurance and strength, and is also a standard test for measuring athletic performance. [1] It may also be referred to as a Sargent jump, named for Dudley Allen Sargent.
The vertical jump is divided into two different types: [2]
In general, the standing vertical jump is the one that is used as an official measurement for athletes. [1]
Vertical jump measurements are used primarily to measure athletic performance. In sports such as high jump, netball, basketball, Australian rules football, volleyball, figure skating and swimming a strong vertical jump is a necessary skill, but many other sports measure their players' vertical jump ability during physical examinations. In addition, single and multiple vertical jumps are occasionally used to assess muscular strength and anaerobic power in athletes. [3]
The simplest method to measure an athlete's vertical jump is to get the athlete to reach up against a flat wall, with a flat surface under their feet (such as a gym floor or concrete) and record the highest point they can reach flat-footed (the height of this point from the ground is referred to as "standing reach"); fingertips powdered with chalk can facilitate the determination of points touched on the wall. The athlete then makes an effort to jump up with the goal of touching the highest point on the wall that he or she can reach; the athlete can perform these jumps as many times as needed. The height of the highest point the athlete touches is recorded. The difference between this height and the standing reach is the athlete's vertical jump.
The method described above is the most common and simplest way to measure one's vertical jump, but other more accurate methods have been devised. A pressure pad can be used to measure the time it takes for an athlete to complete a jump, and then using a kinematics equation (h = g × t2/2), the computer can calculate their vertical jump based on the time in the air.
A second, more efficient and correct method is to use an infrared laser placed at ground level. When an athlete jumps and breaks the plane of the laser with their hand, the height at which this occurs is measured. Devices based on United States Patent 5031903, "A vertical jump testing device comprising a plurality of vertically arranged measuring elements each pivotally mounted..." are also common. These devices are used at the highest levels of collegiate and professional performance testing. They are composed of several (roughly 70) 14-inch prongs placed 0.5 inches apart vertically. An athlete will then leap vertically (no running start or step) and make contact with the retractable prongs to mark their leaping ability. This device is used each year at the NFL scouting combine.
An important element in maximising vertical jump height is an immediately preceding crouching action which preloads the muscles. This crouching action is usually performed quickly and referred to as a counter-movement: the rapid bending of the legs and the movement of the arms to the person's sides constitute the counter-movement to the actual jumps range of movement. The counter-movement and the jump collectively are referred to as a counter-movement jump (CMJ). The counter-movement of the legs, a quick bend of the knees which lowers the center of mass prior to springing upwards, has been shown to improve jump height by 12% compared to jumping without the counter-movement. This is standardly attributed to the stretch shortening cycle (SSC) e.g. the stretch of the muscles which occurs during the crouch generates a greater potential for the muscles to contract in the subsequent jump, which allows the jump to be performed more powerfully. Furthermore, jump height can be increased another 10% by executing arm swings during the take off phase of the jump compared to if no arm swings are utilized. This involves lowering the arms to the sides during the legs' counter-movements, and powerfully thrusting them up and over the head during the jump. [4] However, despite these increases due to technical adjustments, some researchers consider that optimizing both the force producing and elastic properties of the musculotendinous system in the lower limbs is partially determined by genetics, though resistance exercise training is required to reach potential. [5] [6]
Another method for improving vertical jump height is the use of an isometric preload jump (IPJ). This is similar to a CMJ with the difference being that the crouched position is not rapidly assumed in order to maximise the influence of the SSC. An IPJ involves a crouched position being assumed for a longer period of time in the interests of maximising the ability to isometrically preload the muscles. This form of preload should be considered as being an isometric press rather than an isometric hold. This is because the primary intention is not to maximise the length of the crouch, which would entail a different posture, but to generate increased power via the isometric press which is formed by the downward pressure from the torso onto the bent legs, and the upwards force from the bent legs which resist this pressure in equal measure. The analogy of a coiled spring is sometimes used to describe this process. In terms of their application of this isometric preload method of maximising power generation during the crouched phase, the jumper instinctively and intuitively performs the crouch in the interests of intensifying the feeling of preload in the muscles and especially in the glutes, thighs, and core. From their crouching posture they then spring upwards and channel the power they have previously generated into the jump. In consideration of the respective benefits of CMJs and IPJs, some researchers have found that the difference between the two preloading methods is negligible in terms of influencing jump height, which may indicate that the contribution from elastic energy in both forms of jump was similar. [7] However, the CMJ is still the most popular method for improving and attaining vertical jump measurements.
Vertical jumps are used to both train and test for power output in athletes. Plyometrics are particularly effective in training for power output, and include different types of vertical jumps. In one recent study, plyometric training (which included continuous vertical jumps) was combined with varying forms of resistance training. The improvement in jump height was similar for the different combinations. This suggested that it was primarily the plyometric training which was responsible for the improvement in vertical jump height and not the varying forms of resistance training. Research into plyometric jumps found vertical jumps to be among the most influential in terms of muscle recruitment (as measured by electromyography), power output, and ground reaction force produced. [8] [9] [10] Fatigue has been researched in athletes for its effect on vertical jump performance, and found to decrease it in basketball players, tennis players, cyclists, rugby players, and healthy adults of both genders. [11] [12] [13]
Jumping or leaping is a form of locomotion or movement in which an organism or non-living mechanical system propels itself through the air along a ballistic trajectory. Jumping can be distinguished from running, galloping and other gaits where the entire body is temporarily airborne, by the relatively long duration of the aerial phase and high angle of initial launch.
Calisthenics or callisthenics (/ˌkælɪsˈθɛnɪk/) is a form of strength training that utilizes an individual's body weight as resistance to perform multi-joint, compound movements with little or no equipment.
Muscle fatigue is when muscles that were initially generating a normal amount of force, then experience a declining ability to generate force. It can be a result of vigorous exercise, but abnormal fatigue may be caused by barriers to or interference with the different stages of muscle contraction. There are two main causes of muscle fatigue: the limitations of a nerve’s ability to generate a sustained signal ; and the reduced ability of the muscle fiber to contract.
Stretching is a form of physical exercise in which a specific muscle or tendon is deliberately expanded and flexed in order to improve the muscle's felt elasticity and achieve comfortable muscle tone. The result is a feeling of increased muscle control, flexibility, and range of motion. Stretching is also used therapeutically to alleviate cramps and to improve function in daily activities by increasing range of motion.
An isometric exercise is an exercise involving the static contraction of a muscle without any visible movement in the angle of the joint. The term "isometric" combines the Greek words isos (equal) and -metria (measuring), meaning that in these exercises the length of the muscle and the angle of the joint do not change, though contraction strength may be varied. This is in contrast to isotonic contractions, in which the contraction strength does not change, though the muscle length and joint angle do.
Plyometrics, also known as jump training or plyos, are exercises in which muscles exert maximum force in short intervals of time, with the goal of increasing power (speed-strength). This training focuses on learning to move from a muscle extension to a contraction in a rapid or "explosive" manner, such as in specialized repeated jumping. Plyometrics are primarily used by athletes, especially martial artists, sprinters and high jumpers, to improve performance, and are used in the fitness field to a much lesser degree.
Exercise equipment is any apparatus or device used during physical activity to enhance the strength or conditioning effects of that exercise by providing either fixed or adjustable amounts of resistance, or to otherwise enhance the experience or outcome of an exercise routine.
Circuit training is a form of body conditioning that involves endurance training, resistance training, high-intensity aerobics, and exercises performed in a circuit, similar to high-intensity interval training. It targets strength building and muscular endurance. An exercise "circuit" is one completion of all set exercises in the program. When one circuit is completed, one begins the first exercise again for the next circuit. Traditionally, the time between exercises in circuit training is short and often with rapid movement to the next exercise.
A stretch-shortening cycle (SSC) is an active stretch of a muscle followed by an immediate shortening of that same muscle.
Complex training, also known as contrast training or post-activation potentiation training, involves the integration of strength training and plyometrics in a training system designed to improve explosive power. According to Jace Derwin:
Strength training and plyometric training are both effective measures for increasing athletic performance independent of each other, but a true program designed for power-based athletes needs to incorporate both disciplines. A study done in 2000 in the NSCA's Journal of Strength and Conditioning Research measured three different training protocols: strength training, plyometric training, and a combination of both. The group that used combined methods was the only group that showed significant increases in BOTH strength and power.
Electrical muscle stimulation (EMS), also known as neuromuscular electrical stimulation (NMES) or electromyostimulation, is the elicitation of muscle contraction using electric impulses. EMS has received an increasing amount of attention in the last few years for many reasons: it can be utilized as a strength training tool for healthy subjects and athletes; it could be used as a rehabilitation and preventive tool for people who are partially or totally immobilized; it could be utilized as a testing tool for evaluating the neural and/or muscular function in vivo. EMS has been proven to be more beneficial before exercise and activity due to early muscle activation. Recent studies have found that electrostimulation has been proven to be ineffective during post exercise recovery and can even lead to an increase in Delayed onset muscle soreness (DOMS).
The following outline is provided as an overview of and topical guide to exercise:
Running economy (RE) a complex, multifactorial concept that represents the sum of metabolic, cardiorespiratory, biomechanical and neuromuscular efficiency during running. Oxygen consumption (VO2) is the most commonly used method for measuring running economy, as the exchange of gases in the body, specifically oxygen and carbon dioxide, closely reflects energy metabolism. Those who are able to consume less oxygen while running at a given velocity are said to have a better running economy. However, straightforward oxygen usage does not account for whether the body is metabolising lipids or carbohydrates, which produce different amounts of energy per unit of oxygen; as such, accurate measurements of running economy must use O2 and CO2 data to estimate the calorific content of the substrate that the oxygen is being used to respire.
Ballistic training, also known as compensatory acceleration training, uses exercises which accelerate a force through the entire range of motion. It is a form of power training which can involve throwing weights, jumping with weights, or swinging weights in order to increase explosive power. The intention in ballistic exercises is to maximise the acceleration phase of an object's movement and minimise the deceleration phase. For instance, throwing a medicine ball maximises the acceleration of the ball. This can be contrasted with a standard weight training exercise where there would be a pronounced deceleration phase at the end of the repetition i.e. at the end of a bench press exercise the barbell is decelerated and brought to a halt. Similarly, an athlete jumping whilst holding a trap bar maximises the acceleration of the weight through the process of holding it whilst they jump- where as they would decelerate it at the end of a standard trap bar deadlift.
Mechanography is a medical diagnostic measurement method for motion analysis and assessment of muscle function and muscle power by means of physical parameters. The method is based on measuring the variation of the ground reaction forces over the time for motion patterns close to typical every day movements. From these ground reaction forces centre of gravity related physical parameters like relative maximum forces, velocity, power output, kinetic energy, potential energy, height of jump or whole body stiffness are calculated. If the ground reaction forces are measured separately for left and right leg in addition body imbalances during the motions can be analysed. This enables for example to document the results of therapy. The same methodology can also be used for gait analysis or for analysis of stair climbing, grip strength and Posturography. Due to the utilization of every-day movements reproducibility is high over a wide age range
The Bulgarian bag, also known as the Bulgarian training bag, is a crescent-shaped piece of exercise equipment used in strength training, plyometric weight training, cardiovascular training, and general physical fitness. The bags are made of leather or canvas and filled with sand; they weigh from 11 pounds (5.0 kg) to 50 pounds (23 kg) and have flexible handles to allow for both upper and lower body training, and for building grip strength.
Football strength is a training regime, considered the most complex physical quality to be developed by an athlete. The training regime, exercises used, how the exercises are performed, and the types of equipment all play important roles in achieving desired results.
Power training typically involves exercises which apply the maximum amount of force as fast as possible; on the basis that strength + speed = power. Jumping with weights or throwing weights are two examples of power training exercises. Regular weight training exercises such as the clean and jerk and power clean may also be considered as being power training exercises due to the explosive speed required to complete the lifts. Power training may also involve contrasting exercises such as heavy lifts and plyometrics, known as complex training, in an attempt to combine the maximal lifting exertions with dynamic movements. This combination of a high strength exercise with a high speed exercise may lead to an increased ability to apply power. Power training frequently specifically utilises two physiological processes which increase in conjunction with one another during exercise. These are deep breathing, which results in increased intra-abdominal pressure; and post-activation potentation, which is the enhanced activation of the nervous system and increased muscle fibre recruitment. Power training programmes may be shaped to increase the trainee's ability to apply power in general, to meet sports specific criteria, or both.
Physical training has been present in human societies throughout history. Usually, it was performed for the purposes of preparing for physical competition or display, improving physical, emotional and mental health, and looking attractive. It took a variety of different forms but quick dynamic exercises were favoured over slow or more static ones. For example, running, jumping, wrestling, gymnastics and throwing heavy stones are mentioned frequently in historical sources and emphasised as being highly effective training methods. Notably, they are also forms of exercise which are readily achievable for most people to some extent or another.
A plyometric box, also simply known as a plyo box or jump box, is a piece of training equipment used for plyometric exercises. Plyometric exercises are a type of explosive power training that uses muscle elasticity to produce rapid, forceful movements. The plyometric box provides a stable platform for performing plyometric exercises such as box jumps, box squats, and box step-ups.
Muscular strength and anaerobic power could be assessed by single and multiple vertical jump testing procedures.