The Vertical Jump Test is to measure lower body power. It is to assess the power of the lower body when faced with difficult terrain or bumps. It can also assess the landing technique if the skier is airborne.
Here is how to measure your vertical jump at home:
|Week 1||15 jump squats, 10 Calf raises each side, 15 lunges each side, hip flexor stretch 3x||Do this 3 times in the week.|
|Week 2||20 jump squats, 15 calf raises each side, 20 lunges each side, hip flexor stretch 3x||Do this 4 times in the week.|
|Week 3||15 jump squats with weight, 10 single leg calf raises each side, weighted step ups onto a higher platform 3x||Do this 4 times in the week.|
|Week 4||30 seconds of lateral plyometric jumps, 30 seconds knee to squat jumps, 20 seconds hip flexor stretch 3x||Do this 4 times a week.|
|Week 5||60 seconds of lateral plyometric jumps, 60 seconds knee to squat jumps, 60 seconds hip flexor stretch 3x||
Do this 3 times a week.
|Week 6||Measure vertical jump and see if you are at least reaching 12 inches over your standing arm length height.||