Quick Answer
Men aged 20–29 average 20–22 inches (51–56 cm). Women aged 20–29 average 16–18 inches (41–46 cm). An excellent jump for men under 30 is 24+ inches; for women, 20+ inches. Vertical jump declines roughly 1–2 inches per decade after 30, but strength training and plyometrics can add 2–5 inches at any age.Vertical Jump Standards — Men (by Age)
👉 Swipe to view full table
| Age | Poor | Below Average | Average | Above Average | Excellent |
|---|---|---|---|---|---|
| 10–14 | <12 in (30 cm) | 12–14 in (30–36 cm) | 14–17 in (36–43 cm) | 17–20 in (43–51 cm) | 20+ in (51+ cm) |
| 15–19 | <16 in (41 cm) | 16–18 in (41–46 cm) | 18–22 in (46–56 cm) | 22–26 in (56–66 cm) | 26+ in (66+ cm) |
| 20–29 | <16 in (41 cm) | 16–18 in (41–46 cm) | 20–22 in (51–56 cm) | 22–26 in (56–66 cm) | 26+ in (66+ cm) |
| 30–39 | <14 in (36 cm) | 14–16 in (36–41 cm) | 17–20 in (43–51 cm) | 20–24 in (51–61 cm) | 24+ in (61+ cm) |
| 40–49 | <12 in (30 cm) | 12–14 in (30–36 cm) | 14–17 in (36–43 cm) | 17–21 in (43–53 cm) | 21+ in (53+ cm) |
| 50–59 | <10 in (25 cm) | 10–12 in (25–30 cm) | 12–14 in (30–36 cm) | 14–18 in (36–46 cm) | 18+ in (46+ cm) |
| 60+ | <8 in (20 cm) | 8–10 in (20–25 cm) | 10–12 in (25–30 cm) | 12–15 in (30–38 cm) | 15+ in (38+ cm) |
Vertical Jump Standards — Women (by Age)
👉 Swipe to view full table
| Age | Poor | Below Average | Average | Above Average | Excellent |
|---|---|---|---|---|---|
| 10–14 | <8 in (20 cm) | 8–10 in (20–25 cm) | 10–13 in (25–33 cm) | 13–16 in (33–41 cm) | 16+ in (41+ cm) |
| 15–19 | <10 in (25 cm) | 10–12 in (25–30 cm) | 12–16 in (30–41 cm) | 16–20 in (41–51 cm) | 20+ in (51+ cm) |
| 20–29 | <12 in (30 cm) | 12–14 in (30–36 cm) | 16–18 in (41–46 cm) | 18–22 in (46–56 cm) | 22+ in (56+ cm) |
| 30–39 | <10 in (25 cm) | 10–12 in (25–30 cm) | 13–16 in (33–41 cm) | 16–19 in (41–48 cm) | 19+ in (48+ cm) |
| 40–49 | <8 in (20 cm) | 8–10 in (20–25 cm) | 11–14 in (28–36 cm) | 14–17 in (36–43 cm) | 17+ in (43+ cm) |
| 50+ | <6 in (15 cm) | 6–8 in (15–20 cm) | 8–11 in (20–28 cm) | 11–14 in (28–36 cm) | 14+ in (36+ cm) |
These standards are for a standing vertical jump without a running start. Take three attempts and record your best. The numbers above are based on general population data — trained athletes typically sit 4–8 inches above these averages for their age group.
Sport-Specific Benchmarks
👉 Swipe to view full table
| Sport / Level | Average Vertical Jump | Elite Range |
|---|---|---|
| NBA players | 28–33 in (71–84 cm) | 36–46 in (91–117 cm) |
| NFL Combine (skill positions) | 34–38 in (86–97 cm) | 40+ in (102+ cm) |
| College volleyball (men) | 24–30 in (61–76 cm) | 32+ in (81+ cm) |
| College volleyball (women) | 18–24 in (46–61 cm) | 26+ in (66+ cm) |
| College basketball (men) | 24–28 in (61–71 cm) | 32+ in (81+ cm) |
| High school athletes (male) | 18–22 in (46–56 cm) | 26+ in (66+ cm) |
| High school athletes (female) | 14–18 in (36–46 cm) | 22+ in (56+ cm) |
| Recreational / untrained adult | 14–18 in (36–46 cm) | — |
Context matters. A 22-inch vertical from a 40-year-old recreational athlete is more impressive than the same number from a 20-year-old college basketball player. Always compare within your age group and training background.
How to Measure Your Vertical Jump
You don’t need special equipment. Stand next to a wall with one arm fully extended overhead. Mark the highest point you can reach flat-footed — that’s your standing reach. Then jump as high as possible from a standing position (no running start) and touch the wall at your peak. The gap between your standing reach and your jump mark is your vertical jump height.
Take three jumps with 30–60 seconds rest between each. Record the highest of the three. Use chalk on your fingertips for a clean mark, or have someone watch and measure. For more accuracy, a Vertec device or jump mat gives precise readings — but the wall method works for tracking progress over time.
How to Improve Your Vertical Jump
Vertical jump responds well to training at any age. The combination of strength, plyometrics, and mobility produces the fastest gains. Here’s a practical framework:
👉 Swipe to view full table
| Training Type | Exercises | Sets x Reps | Frequency |
|---|---|---|---|
| Strength | Back squat, front squat, deadlift, Bulgarian split squat | 4 x 5–8 | 2x per week |
| Plyometrics | Box jumps, depth jumps, broad jumps, jump squats | 3 x 5–8 | 2x per week |
| Mobility | Hip flexor stretch, ankle mobility, hamstring flexibility | 5–10 min | Daily |
Most people can add 2–5 inches in 8–12 weeks of consistent training. The biggest gains come from improving squat strength — your legs need to be strong before plyometrics can make them explosive. For runners and cyclists who want to build lower-body power, our guides to gym exercises for runners and leg press weight standards cover complementary strength work.
One coached athlete in his late 40s added 3 inches to his vertical in 10 weeks by combining twice-weekly squats with box jumps and daily hip mobility. The decline with age is mainly due to muscle loss and reduced fast-twitch fibre recruitment — both of which respond to training.
Why Vertical Jump Declines With Age
After your early 20s, vertical jump drops roughly 1–2 inches per decade. Three things drive this: you lose fast-twitch muscle fibres (the explosive ones), you lose overall muscle mass (sarcopenia), and your tendons become less elastic. By age 50, the average male vertical is about 60% of his 20-year-old peak.
The good news: all three factors respond to training. Heavy strength work preserves fast-twitch fibres. Plyometrics maintain tendon elasticity. And general resistance training slows muscle loss. You won’t jump as high at 50 as at 20 — but the gap can be much smaller than the averages suggest if you train consistently.
FAQ: Vertical Jump Standards
What is the average vertical jump for men aged 20–29?
20–22 inches (51–56 cm). Above average is 22–26 inches. Excellent is 26+ inches.
What is a good vertical jump?
For men under 30: 24+ inches is above average. For women: 20+ inches. For athletes, compare to the sport-specific benchmarks above.
What vertical do you need to dunk?
28–36 inches depending on your height and reach. A 6-foot player needs about 30–32 inches.
Can you improve your vertical after 30?
Yes. Squats, plyometrics, and mobility work can add 2–5 inches in 8–12 weeks at any age.
How do you measure vertical jump?
Mark your standing reach on a wall. Jump and mark your highest point. The difference is your vertical jump. Take 3 attempts, record the best.
Test, Train, Retest
Your vertical jump is one of the best single measures of athletic power. Find your number in the charts above, start the training programme, and retest in 8–12 weeks. The numbers will move.
Whether you're training for a sport or general fitness, our coaching integrates strength and power work into your programme. Running Coaching includes sprint and plyometric sessions that build the same explosive power measured by the vertical jump.
