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Vertical jump test and standing long jump test

How to do a vertical jump test with a wall and some chalk and a standing long jump test with a tape measure, a free checker that works out both, and what professional rugby players jump.

Part of our rugby fitness tests.

Measure from the floor. Your standing reach first, then the top mark of each jump.

Type your reach and at least one jump.

What you need

  • A smooth wall with room to jump beside it, and chalk or a damp fingertip to mark it.
  • A tape measure of at least 3 m, and a line on a flat floor that does not slip.
  • A mate to read the marks, and a warm-up first.

How to do a vertical jump test at home

  1. Mark your reach

    Step 1
    Stand side-on to the wall, feet flat, and reach straight up with the hand nearest it. Mark the highest point your fingertips touch.

  2. Jump and touch

    Step 2
    From standing, with no step or run-up, dip and jump as high as you can. Touch the wall at the top with chalked fingers.

  3. Three jumps

    Step 3
    Take a full rest between them, so the third jump is as fresh as the first.

  4. Measure the gap

    Step 4
    Measure every mark from the floor. Your jump is each mark minus your reach; the checker does the sums.

What a vertical jump tells a rugby player

It is a test of how much power your legs produce for your size. A 2026 review of 37 studies found backs jumped higher than forwards in 9 of 15 studies, mostly in elite squads. Forwards carry more body mass, and once jump power is scaled to body mass, the gap shrinks or turns the other way. Our rugby power training guide covers how to build it.

How to do a standing long jump

  1. Toes behind a line

    Step 1
    Stand with your feet about hip-width apart and your toes just behind the take-off line.

  2. Swing and jump

    Step 2
    Swing your arms, dip and jump forward as far as you can, taking off from both feet together.

  3. Land and hold

    Step 3
    Land on both feet and stay upright. Fall back or put a hand down and that jump does not count: take it again.

  4. Measure to the heel

    Step 4
    Measure from the take-off line to the back of the heel that landed nearest it.

Practise once before you test

In a study of 410 adults, the same people jumped 12 cm further on average a week later, before any training: they had simply done it once. Have a practice session, then test, so your first real number is a fair one.

What is a good standing long jump?

These are averages from two studies we have read in full: a New Zealand Super Rugby squad at the end of pre-season, and 410 adults aged 18 to 64. Backs jumped further than forwards, as they jump higher.

New Zealand Super Rugby

39 New Zealand Super Rugby players, end of pre-season, best of three

Super Rugby backs
269 cm
Super Rugby forwards
252 cm

Adults in Spain

410 adults aged 18 to 64 in Spain, best of two

Adult men
164 cm
Adults aged 18 to 34
160 cm
Adult women
121 cm

There is no vertical jump number here to set yours against, on purpose: the rugby studies measured jumps on mats and force plates, not against a wall, so their numbers and yours are not like for like. The studies kept each player’s best jump; our Teams portal records the average of a player’s jumps on the day. The checker shows both.

Sources

Jump test questions

How do you do a vertical jump test at home?

To do a vertical jump test at home, stand side-on to a wall and mark the highest point you can reach with your feet flat. Then chalk your fingers, jump as high as you can from standing and touch the wall at the top. Your jump is the gap between the two marks.

How do you measure a standing long jump?

Measure a standing long jump from the take-off line to the back of the heel that lands nearest it. Start with your toes behind the line, swing your arms, jump forward with both feet and land on both feet without falling back. Take the best of your tries.

What is a good standing long jump?

A good standing long jump depends on who you are. In a study of 410 Spanish adults, men averaged 164 cm and women 121 cm. In a New Zealand Super Rugby squad, forwards averaged 252 cm and backs 269 cm, the best of three jumps.

Do backs jump higher than forwards in rugby?

Backs usually jump higher than forwards in rugby: they did in 9 of 15 studies in a 2026 review, mostly in elite squads. Forwards carry more body mass, and once jump power is scaled to body mass, the gap shrinks or turns the other way.

Should I record my best jump or my average?

Record both. The studies on this page kept each player's best jump, so compare your best with them. Our Teams portal records the average of a player's jumps on the day. Whichever you track, record it the same way every time.

How many attempts do you get in a jump test?

Studies vary in how many attempts a jump test allows. The study of Spanish adults gave two tries and kept the best; the Super Rugby squad had three practice jumps, then three that counted. Three tries with a full rest between them is a fair rule at home.

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