The Abalakov Jump is a variation of the vertical jump test, used for measuring leg power. The Abalakov Jump is named after the scientist that first described the vertical jump test for leg power, and is used as part of the Bosco Jump Test Protocol. In this test, arm swinging is allowed to assist in generating maximum height. See more about other vertical jump techniques.

Understanding the Abalakov Jump Calculator

This calculator uses the physics-based formula developed for the Bosco Ergo Jump System to convert flight time into vertical jump height. According to research by Robert J. Wood, PhD in Exercise Physiology from the University of Western Australia and founder of Topend Sports, the flight time method provides one of the most accurate assessments of jumping ability when measured with proper equipment.

The calculator applies the formula: jump height = 4.9 × (0.5 × Time)², where 4.9 represents half of the gravitational constant (9.81 m/s²) and Time is the duration the athlete spends in the air. This calculation is based on the principle that an object in free fall under gravity follows predictable motion patterns.

How to Use This Calculator

Follow these simple steps to calculate your Abalakov jump height:

  1. Measure Flight Time: Using a timing mat, force plate, or high-speed video, record the exact duration your feet are off the ground. Elite athletes typically achieve 0.7-1.0 seconds, while recreational athletes range from 0.4-0.7 seconds.
  2. Enter Your Time: Input the flight time in seconds (e.g., 0.650). For quick reference, use the athletic preset buttons to see example calculations for different performance levels.
  3. Toggle Units: Switch between metric (cm) and imperial (inches) measurements based on your preference.
  4. Get Instant Results: The calculator immediately computes your jump height, takeoff velocity, and provides athletic performance interpretation.
  5. Compare Standards: Review your percentile ranking among athletes and see which sports typically demonstrate similar jump heights.

Pro Tip: The Abalakov jump typically produces 10-15% higher results than the countermovement jump (hands on hips) due to arm swing contribution. For most accurate testing, perform 3-5 trials and record the best result.

Test Equipment and Procedures

Equipment required: Bosco Ergojump System (or similar device - e.g. just jump mat, Myotest, infrared laser system), recording sheets.

Pre-test: Explain the test procedures to the subject. Perform screening of health risks and obtain informed consent. Prepare forms and record basic information such as age, height, body weight, gender, test conditions. Check and calibrate timing mat measurement. Subject to perform an appropriate warm-up. See more details of pre-test procedures.

Procedure: The athlete stands upright in socks or bare feet, as still as possible on the mat with weight evenly distributed over both feet. When all is ready, the athlete squats down until the knees are bent at 90 degrees, while swinging the arms back behind the body. Without pausing, the arms are swung forwards and the athlete jumps as high as possible, landing back on the mat on both feet at the same time. The take-off must be from both feet, with no initial steps or shuffling, and the subject must also not pause at the base of the squat. Record the best result of at least three attempts - athletes may continue to jump as long as improvements are being made. Allow a good rest between trials.

Scoring: The timing mat may give a score of the time in the air, and the calculated vertical jump height can be calculated using the formula provided in the calculator above.

Disadvantages: The jump height is affected by how much you bend your knees, so the test can be invalidated if the subject does not bend the knees the required 90 degrees each time.

Scientific Basis and Formula Explanation

The Abalakov jump calculation is based on fundamental physics principles governing projectile motion. When an athlete jumps, they become a projectile subject only to gravitational acceleration. Research by sports scientist Carmelo Bosco validated this flight time method extensively in the 1980s, establishing it as the gold standard for vertical jump assessment.

The formula derivation: During the flight phase, the athlete's center of mass follows a parabolic trajectory. At the peak of the jump, vertical velocity is zero. Using kinematic equations and knowing that time to peak equals half the total flight time, we can calculate maximum displacement. The constant 4.9 (half of 9.81 m/s²) accounts for the acceleration due to gravity.

Athletic Performance Standards

Based on data compiled by Robert Wood from thousands of athletic assessments, Abalakov jump standards vary significantly by sport and training level:

Jump Height by Sport

  • Professional Basketball (NBA/WNBA): 70-85cm (elite guards/forwards), 60-75cm (centers)
  • Olympic Volleyball: 65-80cm (outside hitters/middle blockers)
  • Division I Athletes: 55-70cm (varies by sport and position)
  • Professional Soccer: 50-65cm (attackers and midfielders show higher values)
  • College Athletes: 45-60cm (general range across sports)
  • Recreational Athletes: 35-50cm (fitness enthusiasts and club sport players)

Comparison to Other Jump Tests

The Abalakov jump differs from other vertical jump assessments in the Bosco protocol:

  • vs. Squat Jump: Abalakov allows arm swing and countermovement, typically producing 15-20% higher results. Squat jump isolates leg power by starting from a static squat position.
  • vs. Countermovement Jump: Abalakov includes arm swing while CMJ requires hands on hips. The 10-15% difference isolates the arm contribution to jump height.
  • vs. Drop Jump: Drop jumps assess reactive strength and stretch-shortening cycle efficiency, while Abalakov measures maximal explosive power.

Improving Your Abalakov Jump Performance

Research by Robert Wood and the National Strength and Conditioning Association shows that combining heavy resistance training with plyometric exercises produces the greatest improvements in vertical jump:

Strength Training

Heavy squats, deadlifts, and leg press at 80-95% 1RM develop maximal force production capacity. Train 2-3x per week with adequate recovery.

Plyometric Training

Box jumps, depth jumps, and reactive bounds improve rate of force development and stretch-shortening cycle efficiency. Progress gradually to avoid injury.

Technique Work

Practice arm swing timing and coordination. The arm swing should reach maximum upward velocity at takeoff to optimize force transfer.

Common Testing Errors and Solutions

To ensure accurate Abalakov jump measurements:

  • Knee Angle Consistency: Always squat to 90 degrees. Deeper or shallower squats alter the stretch-shortening cycle and produce inconsistent results.
  • Landing Position: Land on the same spot where you took off. Forward or backward drift during flight affects timing mat readings.
  • Pausing: Avoid pausing at the bottom of the squat. The countermovement must flow continuously into the upward explosion.
  • Arm Coordination: Swing arms vigorously upward in sync with leg extension. Poor timing reduces jump height significantly.

comments:

  • The subject may benefit from practice, and should be verbally encouraged to perform maximally each time.
  • Abalakov was the first to describe a vertical jump test to measure leg power, in 1938.
  • There is also an Abalakov Apparatus or Abalakov Belt, using an attached cord to directly measure the displacement of the center of gravity when testing vertical jump height. See the Vertical Jump Mat for an example.

The Test in Action

Similar Tests

Frequently Asked Questions

What is a good Abalakov jump height?

Elite athletes typically achieve 60-80cm, college-level athletes 50-60cm, and recreational athletes 40-50cm. Performance standards vary by sport, with basketball and volleyball players generally demonstrating higher jump heights due to sport-specific training demands.

How accurate is the flight time method for calculating jump height?

The flight time method is accurate within ±2-3% when using calibrated timing equipment. Research validates this approach as one of the most reliable methods for jump assessment, particularly when compared to jump-and-reach tests which can be influenced by arm length and reaching technique.

What's the difference between Abalakov jump and countermovement jump?

The Abalakov jump allows free arm swing while the countermovement jump requires hands on hips throughout the test. Arm swing typically adds 10-15% to jump height, making the Abalakov more representative of natural jumping movements seen in basketball, volleyball, and other power sports.

Can I use this calculator with smartphone apps?

Yes! Many smartphone apps like MyJump use high-speed video to measure flight time. Simply record your jump at 120+ fps, measure the time between takeoff and landing frames, and input that duration into the calculator for instant results.

How often should athletes test their Abalakov jump?

Test every 4-6 weeks during training phases to monitor power development. More frequent testing (weekly) can track fatigue and readiness in elite athletes, while less frequent testing (8-12 weeks) suits recreational athletes focused on general fitness improvement.

Why does the calculator use the formula 4.9 × (0.5 × Time)²?

This formula derives from physics equations of motion under constant acceleration (gravity = 9.81 m/s²). The value 4.9 is half of 9.81, accounting for the relationship between flight time and maximum height in projectile motion. This has been validated across thousands of athletes since the 1980s.

What equipment is needed to measure flight time accurately?

Professional options include timing mats (like Bosco Ergojump), force plates, or infrared systems. Budget-friendly alternatives include smartphone apps with high-speed video (120+ fps) or the MyJump app. All methods can achieve ±2-3% accuracy when used correctly.

References

  1. Bosco, C., Luhtanen, P., & Komi, P.V. (1983). "A simple method for measurement of mechanical power in jumping." European Journal of Applied Physiology and Occupational Physiology, 50(2), 273-282.
  2. Bosco, C., & Komi, P.V. (1979). "Potentiation of the mechanical behavior of the human skeletal muscle through prestretching." Acta Physiologica Scandinavica, 106(4), 467-472.
  3. Linthorne, N.P. (2001). "Analysis of standing vertical jumps using a force platform." American Journal of Physics, 69(11), 1198-1204.
  4. Claudino, J.G., et al. (2017). "The countermovement jump to monitor neuromuscular status: A meta-analysis." Journal of Science and Medicine in Sport, 20(4), 397-402.
  5. 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.
  6. Harman, E.A., et al. (1991). "Estimation of human power output from vertical jump." Journal of Applied Sport Science Research, 5(3), 116-120.
  7. Sayers, S.P., Harackiewicz, D.V., Harman, E.A., Frykman, P.N., & Rosenstein, M.T. (1999). "Cross-validation of three jump power equations." Medicine and Science in Sports and Exercise, 31(4), 572-577.

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