What is a Jump Test?
Jump Test is a feature of the UA Connected Footwear technology, a simple 6-jump test that measures the air time in your repeated jump performance to monitor muscle fatigue, inform your workout intensity, and help guide training.
How does the Jump Test help my performance?
- Measures your flight time from a series of repeated jumps
- Interprets jump performance to report your recovery status
- Gives you a Jump Score, which comes with a suggestion for workout intensity
- Shows fatigue trends over time, and whether you're trending toward high, medium, or low fatigue
How do I take a jump test?
In order to take a jump test using UA Connected Footwear, the following requirements must be met:
- You must own UA Connected Footwear. To check, look at the tongue of your right shoe. There should be a Bluetooth number listed there, and if there isn't, this means that your shoes are not equipped with the necessary technology to perform a jump test.
- Your shoes must be connected to a MapMy app. For more information about how to connect your shoes, check out our Help Center article Getting Started with UA Connected Footwear.
- Your shoes must be running firmware 1.3.10 or greater. To check your firmware version, navigate to the "Apps & Devices" page > select your shoes from the list of "Recent Apps & Devices" > tap "Settings." Underneath the "More" header, there is an option for "Firmware Update."
- Your MapMy application must be version 17.2.0 or greater. To verify you are on the latest build, check the Google Play store or the iTunes App Store for an update.
Taking the Jump Test
If you meet all of the requirements for taking a jump test, it's time to get jumping! To begin a jump test, open your MapMy application. On iOS, tap the "Training" icon to the right of the blue + sign on the "Track Workout" screen. On Android, open the app's Menu by tapping the icon with three horizontal bars in the upper left corner of the app, then select "Dashboard" from the list.
From the Dashboard, scroll to the bottom, and under the header "Recovery," you should see the option to "Get Your Jump Score."
A tutorial should appear, instructing you on proper jump technique. Important things to remember while jumping:
- Place your feet shoulder width apart
- Squat deep with your hands on your hips for all jumps
- Minimize time spent on the ground between jumps
- Jump as high as you can, with your legs extended. Do not tuck your legs when jumping. Your legs should be extended when you’re at the jump apex.
- Jump 6 times
- If jump test fails, try again immediately
After the tutorial, the app will prompt you to report some metrics about how you feel, including: muscle soreness, energy level, and sleep quality. Adjust the sliders to represent how you're feeling, and then tap "Continue" to begin the Jump Test.
What are self-reported measures?
Self-reported measures are a way of documenting your perception of your body's current state. By recording your muscle soreness, sleep quality, and energy level, you can get a look at how your own perception balances with the physical status from your Jump Score. Both the self-reported measures and the jump test experience help keep your ego in check when it comes to training.
Tap "Continue" and the app will count down from 10. Then begin jumping!
Viewing and Understanding Results of Jump Test
After the app registers 6 jumps, the green "Jump" screen may automatically redirect you to a page that displays your Jump Score. If you have completed 6 jumps and the app does not redirect, tap the "Done" button and the app will attempt to calculate your score.
If the jump test fails, review the suggestions for improving your jumps and tap "Redo Jumps" to try again.
If the test was successful, tap "Save" to save the results to your Fatigue Report and Jump Log. Tap "Redo Jumps" to discard the data and begin anew.
IMPORTANT: Until you have baselined, your jump score will appear grey and the app will not be able to provide any suggestions for workout intensity.
What is baselining?
Baselining is how you set your standard jump air time range. This lets the app provide you a Jump Score and workout suggestions.
How it works:
- Within a week, take three jump tests to set your initial jump range
- Keep up your baseline by taking at least two tests a week
- If you don't keep up with regular testing, you'll have to re-baseline to get insights into your fatigue
What does the color coding mean?
The colors on Jump Scores and Fatigue Reports match the insight associated with that jump. A key is found below.
Red = High muscular fatigue, pull back and recover strong
Orange = Normal muscular fatigue, hold steady and keep pace
Green = Low muscular fatigue, dig deep and push harder
Grey = You need to re-baseline in order for the app to give you insights
Frequently Asked Questions
How are jump tests used by coaches and elite athletes?
Coaches use jump performance tests together with other readiness indicators to monitor the impact of training load. By tracking the athlete's recovery and adaptation to training, they can plan a workout's intensity. Jump tests provide a look at how your body is performing. Think of it as a battery-life indicator, a reflection of freshness that alerts you to deficits, as well as when you have the capacity for more training intensity.
What is recovery?
Recovery refers to what happens to your body post-workout and before the next one. It involves how your muscles react and recover from training and repair themselves. The best way for athletes to combat muscle fatigue is to give themselves adequate recovery time, and to know how to structure their training schedules to avoid overtraining and injury.
What is readiness?
Readiness is an overall term for an athlete's state of preparedness for a workout. It can encompass anything from levels of fatigue to the muscular strength needed for training.
Why measure air time?
Air time is one of the simplest ways to define muscle performance, as it shows the body's ability to produce force.
It reflects both short-term muscle fatigue resulting from a strenuous workout and chronic fatigue that accumulates over days or weeks. Air time is referenced in scientific research as the most reliable marker of fatigue across a range of athlete types.
What does muscular fatigue trend indicate?
Fatigue is exhaustion that typically comes from either physical overexertion or illness. It leads to a deficit in your body's ability to produce force, which can result in poorer performance and injury.
The best way to combat fatigue is to give yourself adequate recovery time, and to know how to structure your training schedule. Low fatigue indicates you have more room to push your training, where a high fatigue trend could indicate the need to take it easy to help your muscles recover.
How do Jump Scores work?
The app records the air time of six repeated jumps and takes the average of the four most similar readings. Jump Scores range anywhere from around 250-750 milliseconds of air time, with the average score typically between 350-450 milliseconds.
Are Jump Scores prescriptive?
Jump Scores are feedback to simply factor into your workout intensity or training. They are not intended to be training prescriptions. Instead, they can help plan a workout, run, or training session. For example, you could use a Jump Score to inform a running route and to guide the duration and distance.
If I do more than one jump test in a day, will all of my tests be scored and saved?
Yes, all jump tests will be saved in your Jump Log, but your Fatigue Report and your insights will not be affected by the second test. In other words, the guidance provided by the app is only applicable to your first jump of the day.
When is the best time to perform a jump test?
We highly recommend you perform a jump test before each workout. Time of day is not as important as doing it before the workout (as opposed to after).