standing reach jump
The standing reach jump is a commonly used as a vertical jump test. This exercise improves the explosiveness of jumps as well as the forces generated by lower body muscles. Standing reach jump will improve performance for sports where vertical jumping ability is essential such as basketball, volleyball, football and baseball etc. For this exercise, in order to maximize your vertical jump the ‘countermovement’ jump technique should be used. The technique involves the use of the arms and squat form to generate the most power. One of the main reasons that the countermovment jump will increase height of the jump compared to a squat jump is because of muscle pre-tensing. It is important to do a warm-up before performing plyometric exercise. The suggested exercise amount is 4 sets, 12-15 reps.
Difficulty Rating: 
Equipment: An object suspended above or a wall with a marked target.
Process
Starting Position: Stand with feet shoulder width apart.
Action: From the starting position, in one motion, dip down to a squat position (with knees at least 90 degree bend) and use a big arm swing to generate power. Dip down and explode from this position in one fluid motion and reach for a target or object. Land and absorb the impact. Do no step before jumping.
Target Muscle Groups: Quadriceps, glutes (butt), calves and hamstrings.
