Introduction
Whether you're trying to dunk a basketball, improve your volleyball game, or simply track your athletic fitness, understanding the average vertical jump is a great place to start. Your vertical jump is one of the most reliable indicators of lower body explosive power and the good news is that with the right training, it's one of the most improvable metrics in all of sports performance.
In this comprehensive guide, we'll cover everything you need to know: what counts as a good vertical jump, average benchmarks by age and gender, how to accurately measure yours, and the most effective methods to increase it.
What Is a Vertical Jump?
A vertical jump (also called a vertical leap) is the height a person can jump straight up from a standing position. It measures explosive power generated by the legs and hips, and it's a key metric used by coaches, scouts, and sports scientists to evaluate athletes.
There are two main types:
· Standing Vertical Jump You jump from a stationary, two foot stance with no run-up.
· Running Vertical Jump You use a one or twostep approach before jumping, which typically adds 4–6 inches to your height.
For the purposes of benchmarking and comparison, most averages refer to the standing vertical jump.
Average Vertical Jump: By Age and Gender
Understanding where you stand requires context. Here's a breakdown of average vertical jump measurements across different demographics.
Average Vertical Jump for Men
Level | Average Vertical Jump |
Untrained adult male | 16–20 inches (40–50 cm) |
Recreational athlete | 20–24 inches (51–61 cm) |
College athlete | 24–28 inches (61–71 cm) |
Professional/Elite athlete | 28–36+ inches (71–91+ cm) |
The average untrained adult male has a vertical jump of around 16 to 20 inches. Most recreational male athletes land in the 20 to 24-inch range. Elite NBA players, for comparison, often jump 28 to 36 inches or higher.
Average Vertical Jump for Women
Level | Average Vertical Jump |
Untrained adult female | 12–16 inches (30–40 cm) |
Recreational athlete | 16–20 inches (40–51 cm) |
College athlete | 18–22 inches (46–56 cm) |
Professional/Elite athlete | 22–28+ inches (56–71+ cm) |
The average untrained adult woman has a vertical jump of around 12 to 16 inches. Female collegiate volleyball and basketball players typically jump 18 to 22 inches, with elite-level athletes reaching 24 inches or more.
Average Vertical Jump by Age
Age plays a significant role in explosive power and jump height.
Age Group | Average Vertical Jump (Male) | Average Vertical Jump (Female) |
10–12 years | 10–14 inches | 8–12 inches |
13–15 years | 14–18 inches | 11–15 inches |
16–18 years | 18–22 inches | 13–17 inches |
19–29 years | 20–24 inches | 14–18 inches |
30–39 years | 18–22 inches | 12–16 inches |
40–49 years | 14–18 inches | 10–14 inches |
50+ years | 10–14 inches | 8–12 inches |
Vertical jump typically peaks in the late teens to mid-twenties and gradually declines with age due to reduced fast-twitch muscle fiber activation and hormonal changes.
What Is Considered a Good Vertical Jump?
A "good" vertical jump depends on your goals, age, and sport. As a general guide:
· Below average: Less than 16 inches (men) / less than 12 inches (women)
· Average: 16 20 inches (men) / 12 16 inches (women)
· Above average: 20 to 24 inches (men) / 16 20 inches (women)
· Excellent: 24 to 28 inches (men) / 20 24 inches (women)
· Elite: 28+ inches (men) / 24+ inches (women)
If your goal is to dunk a basketball, most people need at least a 30 36 inch vertical jump (depending on your standing reach and height).
Average Vertical Jump in Sports
Athletes in different sports train for different athletic demands. Here's how the average vertical jump varies by sport:
Basketball
NBA Draft Combine data consistently shows averages around 28 32 inches for professional prospects. Legendary jumpers like Michael Jordan reportedly had a 46 inch vertical, while the current average at the Combine sits closer to 28.5 inches.
Volleyball
Volleyball is arguably the most jump-intensive sport. Elite female volleyball players average 20 24 inches, while top male players often exceed 30 inches.
Football (NFL)
NFL Combine data shows wide receivers and defensive backs averaging 36 40 inches, while linemen typically fall in the 25 30 inch range.
Soccer
Soccer players tend to average 20 25 inches, with defenders and forwards often at the higher end of the range.
Track & Field High Jump
Elite high jumpers have some of the highest vertical leaps in sport, with top competitors clearing bars at heights that imply vertical leaps of 40+ inches.
How to Measure Your Vertical Jump
Measuring your vertical jump accurately is simple. Here are the two most common methods:
Wall or Reach Method (No Equipment Needed)
1. Stand flat-footed next to a wall and reach up as high as possible with one hand. Mark this point it's your standing reach.
2. Chalk your fingertips or use a sticky note.
3. Jump as high as you can and touch the wall at the peak.
4. Measure the difference between your standing reach and your jump mark.
That difference is your vertical jump height.
Just Jump Mat Force Plate
Sports performance labs and gyms use electronic jump mats or force plates that measure jump height with precision. These are more accurate and are used in professional combines and scouting events.
Tips for an Accurate Measurement
· Always warm up before testing.
· Perform at least 3 attempts and record your best jump.
· Wear athletic shoes the same kind you'd train in.
· Don't swing your arms excessively if you want a pure standing vertical measurement.
Why Your Vertical Jump Matters
Your vertical jump is more than a party trick it has real implications for:
· Sports performance Jumping higher means more rebounds, better blocks, and bigger plays.
· Athletic assessment Coaches and scouts use it to evaluate raw explosive power.
· Overall fitness A strong vertical jump correlates with powerful glutes, hamstrings, calves, and core stability.
· Injury prevention Athletes with better lower body power often have more stable joints and better neuromuscular control.
How to Increase Your Vertical Jump
The best part? Your vertical jump is highly trainable. Here are the most effective, science-backed strategies:
Plyometric Training
Plyometrics are explosive, jump focused exercises that teach your muscles to generate force quickly. Key exercises include:
· Box Jumps Jump onto a raised platform, focusing on fast, powerful take-offs.
· Depth Jumps Step off a box, land briefly, then explode upward immediately.
· Broad Jumps Jump as far forward as possible, developing hip extension power.
· Squat Jumps Drop into a squat and explode upward, landing softly.
Aim for 2–3 plyometric sessions per week with at least 48 hours of recovery between sessions.
Strength Training for the Lower Body
Building raw strength gives your muscles more force to work with. Prioritize:
· Back Squats and Front Squats The foundation of lower body strength.
· Romanian Deadlifts Develops posterior chain power (glutes and hamstrings).
· Bulgarian Split Squats Targets each leg independently for balanced strength.
· Calf Raises Often overlooked, but the calves contribute significantly to jump height.
A good starting target: work toward squatting 1.5 2x your bodyweight.
Sprint Training
Sprinting develops fast twitch muscle fibers the same fibers that power your vertical jump. Short, all out sprints of 10 40 meters are especially effective.
Improve Your Jump Mechanics
Technique matters. Many athletes leave inches on the table due to poor form. Focus on:
· Arm swing Swinging your arms aggressively upward as you jump can add 2 4 inches.
· Hip extension Drive your hips forward and up at take off.
· Triple extension Fully extend ankles, knees, and hips at the top of the jump.
Working with a coach or using slow motion video analysis can reveal flaws in your mechanics quickly.
Reduce Body Fat (If Applicable)
Excess body weight without a corresponding increase in leg strength will limit your vertical jump. For every pound of non-functional weight you carry, your jump suffers. A leaner athlete with the same strength will always jump higher.
Prioritize Recovery
Explosive strength development requires adequate recovery. This means:
· 7 9 hours of sleep per night for optimal muscle repair and nervous system recovery.
· Active rest days with light movement like walking or stretching.
· Proper nutrition especially adequate protein (0.71g per pound of bodyweight) and carbohydrates to fuel explosive training.
How Long Does It Take to Improve Your Vertical Jump?
Results vary by training background and effort, but here's a realistic timeline:
· 4–8 weeks: Beginners can see gains of 2 4 inches through neuromuscular adaptations.
· 3–6 months: Consistent training with progressive overload can yield 4 8 inch improvements.
· 1+ year: Dedicated, structured training can produce 8 12+ inch increases for motivated athletes.
Most people plateau without periodization (cycling intensity and volume), so structured programming is key for continued progress.
Read More: Dunk Calculator
Conclusion
Whether you're a beginner looking to establish a baseline or an athlete aiming to reach new heights, understanding the average vertical jump is the first step toward improvement. Most untrained adults jump between 12 and 20 inches, while elite athletes can clear well over 30 inches.
The key takeaway: your vertical jump is one of the most trainable athletic qualities you possess. With a focused combination of plyometrics, strength training, proper technique, and recovery, significant improvements are well within reach for athletes of every level.
Start measuring, start training, and start jumping higher the ceiling (literally) is higher than you think.