The vertical jump is a standard test of athletic ability, measuring power and explosive leg strength. For athletes, it’s a key indicator of lower body strength.
But how high should you be able to jump? A lot of factors play a role, including your age, sex, training regimen, and even your genetics.
This article will provide a comprehensive overview of vertical jump averages, discuss the factors that influence them, and offer methods to improve your own jump height.
Understanding vertical jump height and measurement
If you want to see how your vertical jump stacks up, it’s helpful to understand exactly what vertical jump height is and how it’s measured.
What is vertical jump height?
Vertical jump height is the highest point you can reach with one hand when jumping from a standing position or with a running start.
Many athletes consider vertical jump height to be a key indicator of lower body strength and explosive power.
How to measure your vertical jump
To get an accurate measure of your vertical jump, it’s a good idea to stick with the same method and environment each time you test it. You can measure your jump with a wall and chalk, a Vertec device, or even jump mats.
To calculate the height of your vertical jump, subtract your standing reach from your peak jump height.
Tips for consistent measurement
To get the most accurate measurement possible, avoid making changes to your technique and be consistent. For example, don’t add arm swings one time and leave them out the next, or change your footwear between measurements.
You may also want to measure your vertical jump several times and record the best result.
Average vertical jump by age and sex
What constitutes a “good” vertical jump depends on a variety of factors, including your age, sex, and athletic training.
Average vertical jump: Men
- General average: 16 to 20 inches (41-50 cm)
- Athletic men: 20-25 inches
- Excellent: 25-30 inches
- Elite: 35+ inches
Average vertical jump: Women
- General average: 12-16 inches (31-40 cm)
- Athletic women: 15-20 inches
- Elite: 25-30 inches
Vertical jump by age
Adolescents jumping ability varies widely based on where they are in their physical development. Peak jumping performance typically occurs between the ages of 20 and 25.
After age 30, vertical jump height tends to decrease as people lose anaerobic power and muscle mass.
Vertical jump standards for elite athletes
How do the vertical jump averages stack up when you look at elite athletes?
NBA players
- Average: 28-32 inches (71-81 cm)
- Elite: 35-40+ inches (89-102+ cm)
The basketball great Michael Jordan’s estimated vertical jump was around 48 inches!
Volleyball players
- Men: 24-28 inches (61-71 cm); elite: 32-36 inches (81-91 cm)
- Women: 20-24 inches (51-61 cm); elite: 26-30 inches (66-76 cm)
Football (NFL) players
- Average: 25-30 inches (64-76 cm); elite: 35-42 inches (89-107 cm)
What factors affect your vertical jump height?
If you’re not happy with your vertical jump numbers, there are several things you can do to improve them. Some are related to your physiology, while others are related to your training and technique.
Physiological factors
- Fast-twitch muscle fibers. The density of fast-twitch fibers in your leg muscles is a key factor in your vertical jump performance.
- Strength and power. To jump higher, you’ll need excellent leg strength and explosive power.
- Body composition. Lower body weight can improve your relative jump height.
Training and technique
- Plyometrics. Adding plyometric exercises to your workout routine can help you jump higher.
- Strength training. Squats and lunges are two strength-building exercises that can improve your jump performance.
- Jump mechanics. Using the correct technique will help you optimize your jump height.
Other factors
- Age. Most people jump highest when they’re between 20 and 25 years old.
- Genetics. Your genes may play a role in predisposing you to a particular muscle fiber type and strength potential.
How to improve your vertical jump height
If you’re not happy with your vertical jump, there are ways to improve. Here are a few approaches to consider.
Key exercises for vertical jump enhancement
Your training regimen should include:
- Plyometrics, such as depth jumps, box jumps, and jumps with dumbbells
- Strength training, including squats, lunges, and deadlifts
- Accessory exercises, such as calf raises and hamstring curls
Training strategies
To increase your vertical jump, you’ll want to:
- Implement structured plyometric training.
- Train 2 to 3 times a week, making sure you give your body 48 to 72 hours to recover between sessions.
- Prioritize explosive movements with lighter resistance, around 30% to 40% of your one-rep max.
Actionable tips for technique
As you train, keep these tips in mind:
- Resist the urge to widen your stance as you jump.
- Pull your knees outward to engage your hips and glutes.
- Practice by performing a unilateral vertical reach, reaching with just one arm.
Vertical jump records and exceptional achievements
While the average vertical jump numbers may hover in a certain range, some athletes have reached truly astonishing heights.
Vertical jump record with a run up
Darius Clark holds the record for highest vertical jump with a running start, leaping 1.27 meters (4 feet, 1.92 inches), or 50 inches.
Vertical jump record from standing
Christopher Spell holds the world record for vertical jump from a standing position, jumping 1.70 meters (5 feet, 7 inches), or 67 inches.
To Conclude
The vertical jump is more than just a fun party trick. For athletes, it’s a key indicator of explosive power and lower body strength. Whether you’re trying out for a team, improving your performance, or just curious, your vertical jump can tell you a lot.
Vertical jump height depends on many things, like your age, sex, training regimen, genetics, and even your jumping technique.
The good news is that with the right approach, you can improve your vertical jump. Targeted training — like squats, calf raises, plyometrics, depth jumps, box jumps, and weighted squats — can make a real difference in your jump height.