TESTING & ASSESSMENT
How to Track Jump Progress Scientifically
One standard test, fixed conditions, weekly frequency and the smallest worthwhile change — the protocol that turns jump data into decisions.
Jump tracking fails for one reason: people compare numbers collected under different conditions on different days. Science fixes that with consistency, not fancier equipment.
The protocol
Five rules that make tracking trustworthy:
- Pick one standard test — CMJ with free arm swing is the most stable and sensitive.
- Fix conditions: same time of day, court, shoes and warm-up.
- Test weekly on the same day — daily fluctuations of 2–3 cm are normal.
- Log variables alongside: sleep, RPE and previous-day volume.
- Judge only changes beyond the smallest worthwhile change (~2–5% of CMJ, i.e. 1–2 cm).
Supporting metrics
Add a monthly squat 1RM, 10 m/30 m sprints and the Reactive Strength Index (jump height ÷ contact time in depth jumps) to see whether changes in jump height are strength-driven, speed-driven or elastic-driven.
Key takeaways
- Track the trend, not single days.
- Changes under 1–2 cm are noise.
- Log sleep and RPE or the jump number is half the story.
References
- Hopkins (2000) Sports Med
- Claudino et al. (2017) Sports Med
- Bosco et al. (1983) Eur J Appl Physiol
Keep reading
TRAINING PROGRESS
How Long Until You See Results From Jump Training?
A realistic vertical jump improvement timeline: what changes at 2, 4, 8 and 12 weeks, and why starting level, training quality and recovery decide the pace.
TRAINING METHODS
How Many Jump Training Sessions Per Week Do You Actually Need?
Training frequency by experience level, safe plyometric contact volume, and the warning signs that tell you to cut back.
TRAINING PROGRESS
How to Break a Jump Training Plateau
A plateau means the body has adapted to the current stimulus. Diagnose the weak link, change the variables, deload and fix recovery.