What it measures
Pure concentric lower-body power. Because the athlete pauses before jumping, the elastic and reflex contributions of the SSC are removed.
Equipment
- Jump mat, contact mat, force plate, or Vertec
- Optional: video for depth verification
Protocol
- Athlete descends to a 90° knee-flexion squat position and holds for ≥ 2 seconds, hands on hips.
- On command, athlete jumps maximally upward — no downward dip or countermovement before takeoff.
- Coach should void any trial that shows a visible countermovement dip.
- Land softly on the same spot. 60 s rest between trials. Best of 3.
Scoring
Jump height in cm. The CMJ-to-SJ ratio (EUR = CMJ ÷ SJ) is a useful index of how much an athlete uses the stretch-shortening cycle.
Typical ranges
Squat jump is typically 4–10 cm lower than the CMJ for the same athlete.
Practical notes
- Hardest part of the protocol is enforcing 'no countermovement' — video review or a coach watching from the side helps catch the dip.
References
- Bosco C, Luhtanen P, Komi PV (1983). A simple method for measurement of mechanical power in jumping. Eur J Appl Physiol.
Use this test in Performance House
Performance House supports Squat Jump (SJ) as a built-in test metric — log results from any device, see longitudinal trends, and contribute the result to the athlete's Performance Index automatically. Free for up to 5 athletes on the Starter plan.
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