Elite Physique The New Science of Building a Better Body

Assess to Impress
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Athlete B
Athlete B
Force
Athlete A
Force
Athlete A
a
Time
FIGURE 1.15 Rate of force development and explosive strength: (a) Both athletes achieve the same
level of force, E8315/Waterbury/F01.17a/670174/mh-R1
but athlete B produces more force at any given E8315/Waterbury/F01.17b/670175/mh-R1
time before the peak. (b) Athlete B produces
a higher level of force and then turns it off faster than athlete A. In either case, athlete B has
a higher RFD and more explosive strength than athlete A.
b
Time
Vertical Jump Test
The vertical jump test, or countermovement jump as it’s known in research, is a
reliable, practical, and valid way to measure lower body explosive strength (Markovic
et al. 2004). For this test, you’ll need chalk and a smooth, flat wall that’s at
least 11 feet (3.4 m) high, more or less based on your height, or a Vertec device
that consists of horizontal vanes.
Perform two warm-up vertical jump tests, with 60 seconds of rest between each
trial. These are submaximal trials to prepare the nervous system and joints for the
test (maximal effort should not be attempted until the actual test). Then, place
the fingertips of your dominant hand in chalk. Standing with your dominant hand
as close as possible to the wall, reach up and touch the highest point of the wall
(see figure 1.16). This is the reference point for the vertical jump.
In science, all possible variables must be kept consistent through subsequent
trials or the data will be skewed. This need for accuracy, of course, is just as
important when testing yourself. The biomechanics of the jump must be as
consistent as possible. In subsequent trials, if you use a wider or narrower foot
placement, or wear different shoes, or jump from a different surface, you won’t get
an accurate measure of your change in performance. Here are the key variables:
•
Foot placement: When you’re ready to perform the jump, have a partner measure
the distance between the inside of your heels and place two marks on
the floor with tape so your heels are the exact same width with each subsequent
attempt. Whichever foot placement feels most natural to you is what
you want to test. That stance width will be slightly different for everyone.
•
Attempts, measuring, and calculations: Perform a maximal vertical jump test,
using as much arm swing as feels natural. Perform three attempts, with 90
seconds of rest between each. Record the highest point, meaning the largest
difference between the standing chalk mark and the maximal vertical jump
mark (see figure 1.17).
•
Testing frequency: It’s recommended to test the vertical jump every four to six
weeks. Ideally, you’ll test it on the same day at the same time with the same