Why vertical jump matters for rugby
Power — your ability to produce force quickly — underpins almost everything on a rugby field: accelerating into contact, jumping in the lineout, driving off the scrum, and getting off the line in defence. The countermovement jump (CMJ) is the simplest, most reliable way to measure lower-body power. It correlates strongly with sprint speed, tackle dominance, and acceleration.
How to test properly
- Stand on the mat or force plate with hands on hips (akimbo position) — this removes arm swing variability
- Stand still for 2-3 seconds before jumping — the system needs a quiet baseline
- Dip to your natural depth (do not try to go deeper than feels natural)
- Jump as high as possible, landing back on the mat with both feet
- Perform 3 jumps with 30-60 seconds rest between each — your best jump is your score
- Always test at the same time of day, same warm-up, same surface
Where should you score?
| Position | Club level | Provincial | Professional |
|---|---|---|---|
| Props | 30-35 cm | 35-40 cm | 40-45 cm |
| Hooker / locks | 33-38 cm | 38-43 cm | 43-48 cm |
| Loose forwards | 36-42 cm | 42-48 cm | 48-55 cm |
| Halfbacks | 35-40 cm | 40-46 cm | 46-52 cm |
| Midfield backs | 38-44 cm | 44-50 cm | 50-56 cm |
| Outside backs | 40-46 cm | 46-52 cm | 52-58 cm |
What affects your score
- Sleep quality the night before (poor sleep can drop CMJ by 3-5%)
- Accumulated training fatigue from the week
- Time since last heavy lower-body session (24-48 hours is usually low)
- Warm-up quality — a proper warm-up adds 5-8% to your jump
- Hydration status and fuelling
- Soreness and muscle damage from recent matches or hard sessions
How to improve your jump
- Get stronger — squat strength is the foundation (trap bar deadlift, back squat)
- Train explosively — box jumps, power cleans, jump squats at 30-40% of max
- Practice plyometrics — drop jumps, depth jumps, bounding (2-3 sessions per week)
- Improve your countermovement technique — fast dip, aggressive drive, full extension
- Be patient — meaningful jump gains take 8-12 weeks of consistent work