Vertical Jump Tracker

It’s important to track your improvements frequently to ensure progression. Below is a Vertical
Jump Tracker that you will print out. Try to test your vertical at least one time every four
weeks. Some weeks you will be extra sore and fatigued which may decrease your numbers but
don’t let that discourage you, it’s part of the process!

For vertical jump tests you must first measure your standing reach in inches. Stand flatfooted and
have a friend measure the peak of your reach. If you don’t have a Vertec, mark off feet and
inches on a long piece of tape and stick it to a wall. Stand next to the wall with plenty of room
to jump. Jump from a standstill and touch as high as you can. Have a friend film you or tell you
where you touched. Subtract your standing reach from the height that you touched. You get 3
attempts to achieve the best score.
Do the same thing for Non CM Jump (non countermovement jump) except start from a seated
position. Sit on a box or chair that allows your thighs to remain parallel to the floor in the
seated position. Explode off of the box as high as you can to touch your max height. This will
measure your concentric explosive strength, while the regular vertical jump will measure your
power and elasticity.

Do the same for the 2-foot approach vertical except for this one you will be allowed to take 2
steps.
Each week you will also measure/practice your dunking ability (if you’re a basketball player). If
you cannot touch the rim or dunk on a 10-foot hoop, try to find a hoop that can be lowered. If
you cannot find a hoop that can be lowered just practice touching the highest object you can
touch. For those who can touch a 10-foot rim or have access to a rim that lowers, you will use 5
attempts to dunk with the biggest ball. Start with a tennis ball. If you dunk, 5 out of 5 then
move onto a volleyball. If you dunk 5/5 then move to a women's ball and finally a men’s
basketball. During any of these stages if you CANNOT make 5/5 you need to complete this stage
before moving on. Say you make 5/5 with the volleyball but only make 3/5 with the girl’s ball;
you will start the next week with the girl’s ball.

If you can dunk a men’s ball for 5/5 then work on 2 hand dunks, cock back dunks and windmills.
Challenge yourself and try to get 5/5 on increasingly difficult dunks.
 Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week Week Week
10 11 12
Standing
Vertical
Jump in. in. in. in. in. in. in. in. in. in. in. in.

Non CM
Jump
in. in. in. in. in. in. in. in. in. in. in. in.

2 Step
Vertical
Jump in. in. in. in. in. in. in. in. in. in. in. in.

Tennis
Ball /5 /5 /5 /5 /5 /5 /5 /5 /5 /5 /5 /5
Dunk

Volleyba
ll Dunk /5 /5 /5 /5 /5 /5 /5 /5 /5 /5 /5 /5

Women’
s /5 /5 /5 /5 /5 /5 /5 /5 /5 /5 /5 /5
Basketb
all Dunk
Men’s
Basketb /5 /5 /5 /5 /5 /5 /5 /5 /5 /5 /5 /5
all Dunk