Self-measure your numbers.
Use these step-by-step examples to estimate your measurables and KPIs at home, at the park, or in your gym. Self-reported numbers are great for tracking progress — but official rankings only come from certified testing.
Self-measured results can be added to your profile for tracking, but Verified status and leaderboard placement require testing by SWSH Certified Staff with audited equipment.
How to measure each KPI
Pick the tests that match your sport and equipment. Record all attempts, not just your best.
Vertical jump
- Stand side-on to a flat wall and reach up as high as possible with one arm.
- Mark or chalk the tip of your middle finger at max reach.
- Jump straight up from a standing two-foot takeoff and mark the wall at the top of your jump.
- Measure the distance between the two marks — that is your standing vertical.
Broad jump
- Place a tape measure on the floor with zero at the takeoff line.
- Start with both feet behind the line, swing your arms back, then jump forward for distance.
- Land on two feet and measure from the takeoff line to the back of your heels.
- Best of three attempts.
40-yard dash & splits
- Use a flat, dry surface — track, turf, or gym floor.
- Set cones at 0, 10, 20, and 40 yards.
- Have a partner start a stopwatch or phone timer on your first movement.
- Record total time and split times at 10 and 20 yards.
3-quarter court sprint
- Start under the basket at one baseline.
- Sprint to the opposite free-throw line — about 75 ft — and finish through the line.
- Use a partner with a stopwatch or film the run for frame timing.
Pro-agility shuttle (5-10-5)
- Set three cones in a line, 5 yards apart.
- Start at the middle cone, sprint 5 yards to one side, touch the line, then sprint 10 yards to the far line, touch, and finish back through the middle.
- Time from first movement to crossing the middle cone.
Max speed
- Run a flying 20-yard zone after a short build-up.
- Use a phone radar app, GPS watch, or have a partner video you for frame analysis.
- Record the fastest split within the zone.
Wingspan & standing reach
- Stand with your back against a wall and stretch both arms out horizontally.
- Mark the tips of both middle fingers and measure fingertip to fingertip.
- For standing reach, reach one arm straight up and mark the wall at max height.
Height & weight
- Measure height without shoes against a wall or stadiometer.
- Weigh yourself in lightweight clothing, without shoes, on a flat, hard surface.
- Record at the same time of day for consistency.
Hand length & width
- Place your dominant hand flat on a table over a ruler.
- Length: base of palm to tip of middle finger.
- Width: span from thumb edge to pinky edge with fingers spread naturally.
Reaction time
- Partner holds a ruler vertically at the top (12 in mark).
- Place your thumb and finger at the bottom (0 in) without touching the ruler.
- Partner drops it without warning; catch it as fast as you can.
- Read the catch mark — lower is faster.
Keep track the right way
Record from the side with the full body and measuring device visible. Video is the best backup if a number is questioned.
Date, surface, warm-up status, and three attempts. Use Notes, a spreadsheet, or a dedicated training app.
The same tape measure, scale, and stopwatch app reduce day-to-day noise. Switching tools can make progress hard to read.
A single great day does not tell the whole story. Average your best three attempts and compare month over month.
Ready to get certified?
Add your self-measured numbers to your profile, then find a SWSH-certified combine or verified gym to upgrade your status and appear on the rankings.