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Place your feet close to a wall, with your inner hand stretched up, at this point, make a chalk mark. Squat down then jump up and mark the wall again at your highest point, then measure the two marks.
Measurements are in inches, an example is a woman aged 45 measures a distance of 15 inches between her starting and jumping line, this would place her in the good category.
You may decide to test yourself jumping from either both legs, a single leg jump, variations of the started squat position, or even no squat at all.
Remember to make a note in order to see your results and the improvements you make. You may be surprised in the difference between the strength in 1 leg, compared to the other, if performing the single leg test.
Prior to performing this test you should spend at least 5 minutes warming up the muscles, ideally with some skipping or simliliar light bounding exercises, followed by some suitable Warm-up Stretches.
Always make sure that you land safely back on the floor with a two footed landing, taking care that there are no foreign objects around, such as tennis balls - weights etc that could cause you injury.
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MEN
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SCORE
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18 -35
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36 - 50
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51+
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EXCELLENT
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26 +
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23 +
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20+
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VERY GOOD
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21 / 25
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18 / 22
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16 / 19
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GOOD
|
16 / 20
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14 / 17
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12 / 15
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AVERAGE
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12 / 15
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10 / 13
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8 / 11
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POOR
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< 11
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< 9
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< 7
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WOMEN
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|
SCORE
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18 -35
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36 - 50
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51+
|
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EXCELLENT
|
24 +
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21+
|
18 +
|
|
VERY GOOD
|
19 / 23
|
17 / 20
|
15 / 17
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GOOD
|
14 / 18
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13 / 16
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11 / 14
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AVERAGE
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10 / 13
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9 / 12
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7 / 10
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POOR
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< 9
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< 8
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< 6
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