Take On This Week’s Friday Fitness Test: The Vertical Jump
Men's Health teamed up with the Sports Science Institute of South Africa to define a new fitness standard

November 2, 2018

friday fitness test man clapping his hands together with chalk

Want to find out if you’re MHFit? Take the test now!

Purpose: Measure explosive leg power.

Equipment: Chalk, wall

Goal: The biggest difference between standing height and jumping height.

Related: Fitness Secrets From Our 2017 Cover Guy Finalists

Take The Test

To start the test, you need to stand with your right side against a wall. If you have access to a chalk board or a vertex (the measuring tool used by biokineticists), it makes this easier, however, you can use an outside wall. For the first marking, stand in your training shoes with your right hip against the wall. Reach up with your right hand to touch the wall at the highest point possible (while keeping your heels flat on the ground). Mark this point with chalk, as this is your “standing height.”

Then you need to hold the chalk in your right hand, and then you need to jump from the same starting position (without a run-up). To do the jump, you’ll need to flex (bend) at the hip and knee joints and use your arms for momentum. At the top of the jump you’ll mark the wall (or chalk board) with the chalk. The score for the jump is the difference between the standing height and the jump height (in cm). The highest of three separate trials is recorded as your max score.

Related: The Back Test To See How Strong You Really Are

Training Tip

To get the most out of your jump, don’t neglect the smaller muscle groups in your legs. Warm up with some skipping, then focus on a few broad jumps, box jumps and one or two shuttle runs to get your legs and leg joints ready for the jump test.

Reasons for Disqualification

1. If the athlete takes any form of step or shuffle prior to the jump, the score is rendered invalid.

Level 1 – 0-29.9cm
Level 2 – 30-34.9cm
Level 3 – 35-39.9cm
Level 4 – 40-44.9cm
Level 5 – 45-49.9cm
Level 6 – 50-54.9cm
Level 7 – 55-59.9cm
Level 8 – 60-64.9cm
Level 9 – 65-69.9cm
Level 10 – 70cm+

Related: The Two Moves That Will Help You Jump Higher Than Everyone Else

To workout your final score, add up your seven totals to get one number. Then divide that number by 7 and times by 10. That will be your final MH Elite score for the leaderboard.

(Total score ÷ 7) X 10 = MHELITE score