Power Testing: Vertical Hop Test

The Vertical Hop Test is a simple fitness assessment that measures an individual's lower body power and explosiveness. It is commonly used in sports training and rehabilitation settings to evaluate an athlete's jumping ability and to monitor their progress over time.

1. Instruct the client to stand next to a wall or alternative measuring tool. Ask them to reach up as high as they can with one hand to make a mark on the wall. This mark will serve as the starting point for the test.
2. Once established, have the client stand with their side facing the wall, about 2-3 feet away from the wall. Place your feet shoulder-width apart and get ready to jump.
3. Ensuring the client starts by bending at their knee, queue them to jump as high as they can, reaching up with one hand to touch the wall at their highest point.
4. Measure the distance between their standing reach mark and the highest point they touched on the wall during the jump. This distance is your vertical jump height.
5. Repeat the test two more times to get a total of three jumps. Record the highest jump height out of the three attempts.
6. Rest for about 30 seconds between each jump to allow for optimal recovery.

It's important to note that proper technique is essential for an accurate measurement. Make sure to jump straight up and avoid swinging your arms or using a running start. Additionally, ensure that the wall is marked properly and that the same starting point and measurement method are used for each attempt.

Here are some examples:

1. College-aged males: The average vertical jump height for college-aged males is approximately 19-20 inches (48-51 cm).
2. College-aged females: The average vertical jump height for college-aged females is approximately 14-15 inches (36-38 cm).
3. High school athletes: The average vertical jump height for high school athletes is approximately 18-20 inches (46-51 cm) for males and 14-16 inches (36-41 cm) for females.
4. Professional basketball players: Professional basketball players have an average vertical jump height of 28-33 inches (71-84 cm).

References:

1. Sayers, S. P., Harackiewicz, D. V., & Harman, E. A. (1999). Cross-validation of three jump power equations. Medicine and Science in Sports and Exercise, 31(4), 572-577.
2. Leard, J. S., Cirillo, M. A., Katsnelson, E., Kimiatek, D. A., Miller, T. W., Trebincevic, K., ... & Chetlin, R. D. (2007). Validity of two alternative systems for measuring vertical jump height. The Journal of Strength & Conditioning Research, 21(4), 1296-1299.
3. Marques, M. C., Tillaar, R. V. D., & Gabbett, T. J. (2015). Repeated-sprint ability and vertical jump performance in elite intermittent sport athletes. The Journal of Strength & Conditioning Research, 29(8), 2176-2185.
4. Markovic, G., & Jaric, S. (2007). Is vertical jump height a body size-independent measure of muscle power?. Journal of Sports Sciences, 25(12), 1355-1363.