What Is a Vertical Jump, Really?
Let’s keep it simple. Your vertical jump is the highest point you can reach from a standing start, using only your legs to propel yourself off the ground. It’s measured by subtracting your standing reach from your highest jump point.
Why does it matter? Because this movement shows how well your body can generate power quickly. That’s crucial in sports like basketball, volleyball, football, and even sprinting.
When I was training for state-level basketball, we tested verticals every 6 weeks. It was a real eye-opener. The ones who could explode upward fast often had better reaction times, faster sprints, and higher intensity on the court.
So even if you’re not aiming for the pros, your vertical jump tells you something important: how explosive your body is.
More importantly, tracking your vertical jump over time helps you see improvements in lower-body strength, neuromuscular coordination, and training efficiency. Many beginner athletes don’t realize how easy it is to neglect explosive strength when focusing only on endurance or hypertrophy workouts. But this one metric pulls it all together.
If you’re curious about how vertical jump compares to other power metrics, explore our VO2 max chart for men.
Average Vertical Jump Standards by Age
Vertical jump scores can vary by gender, training history, and genetics. But age plays a big role. As you get older, your muscle power and elasticity decline, but training can slow that drop.
Here’s a breakdown of average vertical jump ranges by age group (for healthy, recreationally active individuals):
| Age Group | Men Poor | Men Average | Men Excellent | Women Poor | Women Average | Women Excellent |
|---|---|---|---|---|---|---|
| 20–29 | ~18 in (45 cm) | 20–22 in (51–56 cm) | >24 in (61 cm) | ~14 in (36 cm) | 16–18 in (41–46 cm) | >20 in (51 cm) |
| 30–39 | ~17 in (43 cm) | ~17 in (43 cm) | >20 in (51 cm) | ~13 in (33 cm) | ~14 in (36 cm) | >18 in (46 cm) |
| 40–49 | ~14 in (36 cm) | ~14 in (36 cm) | ≈18 in (46 cm) | ~11 in (28 cm) | ~13 in (33 cm) | >16 in (41 cm) |
| 50–59 | ~11 in (28 cm) | ~11 in (28 cm) | ≈15 in (38 cm) | ~9 in (23 cm) | ~11 in (28 cm) | >14 in (36 cm) |
These vertical jump norms by age can be helpful for setting realistic goals. If you’re just starting out and you’re 35, don’t compare yourself to a college basketball player. Instead, compare to the average for your age bracket. From there, you can aim to improve.
What’s a Good Vertical Jump for Your Sport?
The ideal vertical jump really depends on what you’re training for. Want to throw down a dunk on a 10-foot rim? You’ll likely need a jump of 28–32 inches, depending on your height and reach. Playing volleyball? A fast, explosive leap is essential for blocking and spiking, with most college-level hitters jumping between 24 and 30 inches.
If you’re aiming for elite football testing, especially as a wide receiver or defensive back, the benchmark gets even higher. 36+ inches is standard at the NFL Combine, and the best often push past 40.
Let’s be honest, some people are just naturally springy. But the great news is that most people can make significant gains with the right training. One of my triathlete clients, 35 years old and new to explosive work, added 5 inches in 12 weeks with a consistent mix of box jumps, weighted squats, and recovery work. The key was sticking with it and dialing in technique.
Here’s a breakdown of common vertical jump goals:
- Basketball dunking: 28–32+ inches
- College-level volleyball: 24–30 inches
- Football combine (WR/DB): 36+ inches
- General fitness goal: 20+ inches (men), 15+ inches (women)
Take a moment and ask yourself, where do you fall on that list? What’s your next milestone?
Your ideal vertical leap goal also depends on your position and movement needs. A volleyball setter might need quick lift-offs rather than max height. A sprinter might prioritize horizontal force. And if you’re into CrossFit or general fitness, improving your vertical will still help with explosiveness, agility, and coordination.
| Activity / Goal | Recommended Vertical Jump | Notes |
|---|---|---|
| Basketball Dunking | 28–32+ inches | Depends on height/reach; ~32\" for a 6'0\" player |
| College Volleyball (Hitters) | 24–30 inches | Approach jump; varies by gender and position |
| Football Combine (WR/DB) | 36–40+ inches | Top prospects often exceed 40 inches |
| General Fitness (Men) | 20+ inches | Considered above average for adults |
| General Fitness (Women) | 15+ inches | Falls into the upper average range |
Can You Improve Your Vertical Jump at Any Age?
You’re never too old to train explosiveness. The key is progressive overload, which means gradually adding intensity.
Start with basic movements:
- Squats (bodyweight to barbell)
- Calf raises
- Plyometric jumps
Then layer on power-based moves like:
- Box jumps
- Depth jumps
- Olympic lifts (if coached)
Even better, track your vertical every 4 weeks. You’ll stay motivated and spot what works. One guy I worked with in his late 40s added 3 inches over 10 weeks by swapping cardio sessions for jump training.
Don’t be afraid to start small. Even hopping stairs with intent builds strength.
To boost your vertical jump at 30, 40, or even 50, combine three types of training: strength (like squats and deadlifts), power (like jump squats and medicine ball throws), and mobility (hip and ankle work). These three pillars support vertical development even when hormones and muscle mass naturally start to decline.
Finally, focus on rest. Power output depends on nervous system readiness. So if you’re training heavy and jumping frequently, make sure you’re also recovering well.
What Affects Vertical Jump Besides Age?
Sure, age matters. But so do:
- Bodyweight: Heavier bodies have more to lift
- Muscle fiber type: Fast-twitch fibers create better explosiveness
- Joint health: Ankle, knee, and hip flexibility all affect takeoff
- Technique: Arm swing, timing, and form play a massive role
If you’ve hit a plateau, check your technique. Film yourself. Are you using your arms? Are your hips loading first? Sometimes tiny tweaks unlock big gains.
Some athletes don’t realize that vertical jump height is about timing as much as strength. You can have strong legs but poor takeoff timing and lose 2–3 inches easily. Practicing with video analysis or working with a coach can help you refine technique.
And don’t forget about sleep, hydration, and nutrition. Your nervous system needs fuel and recovery. Think of it like a power circuit – if one part is off, you won’t get the max output.
For more on how your fitness evolves over time, check out our guide on 35 benefits of exercise.
How Do I Know If My Vertical Jump Is Improving?
Simple: test it the same way each time.
Use a wall and chalk to mark your reach and jump. Or invest in a Vertec or smartphone app like MyJump2.
Set a routine:
- Warm up properly
- Take 3-5 jump attempts
- Rest 1 min between
Then track over time. Improvement doesn’t always come fast. But even a 1-inch gain is worth celebrating. Progress is progress.
Many people ask how to know if a gain is “real” or just fluctuation. Here’s an insider tip: if your vertical jump increases by 2 inches or more, it usually reflects genuine neuromuscular improvement. One-off results can vary with fatigue or measurement error, but consistent increases are the real deal.
It also helps to pair testing with video. If you jump higher and look cleaner doing it, you’re on the right path.
Vertical Jump Testing Methods Compared
| Method | Accuracy | Cost | Best For | Notes |
|---|---|---|---|---|
| Wall + Chalk | Low–Medium | Free | Home testing, youth athletes | Simple but less precise; technique sensitive |
| Vertec Device | High | $$$ | Gyms, schools, combines | Standard in sports testing; consistent results |
| MyJump2 App | Medium–High | $$ | Athletes & coaches | Validated in research; uses slow-motion video |
| Force Plate | Very High | $$$$ | Pro teams, labs | Measures force output & jump height; elite use |
Tip: Whatever method you choose, use it consistently. That way, you’re tracking progress. Not comparing apples to oranges.
Top 5 Exercises to Increase Vertical Jump
To build a higher vertical jump, you need strength, power, and speed. Below are five of the best exercises for developing explosive lower-body force. No fluff, just proven movements:
- Trap Bar Deadlifts: These are a go-to for building raw strength through the hips and legs. The trap bar allows a more upright torso, reducing lower back strain while letting you lift heavy. More strength = more power.
- Bulgarian Split Squats: This single-leg movement improves balance, glute and quad strength, and corrects side-to-side imbalances. It’s especially useful if one leg dominates your jump.
- Seated Box Jumps: Unlike traditional box jumps, these start from a dead stop. That means you’re not using momentum. It’s a great way to focus on pure concentric power – exactly what vertical jumping demands.
- Depth Jumps: Step off a box, land, and rebound up as fast as possible. This trains the stretch-shortening cycle and improves your reactive strength. Your body’s ability to quickly switch from absorbing force to generating it.
- Medicine Ball Slams: You may not think of these as jump-specific, but they teach total body coordination. A powerful arm swing, strong core engagement, and fast hip extension all support vertical jump mechanics.
Focus on quality reps, controlled landings, and intentional movement. These exercises are more effective when paired with adequate rest, good nutrition, and consistent testing.
Want to build a well-rounded foundation beyond just power? Learn about the 10 components of physical fitness and how they support better athletic performance.
For a deeper dive into plyometric training variables and how they influence jump performance, check out this meta‑analysis in the Journal of Strength & Conditioning Research.
Final Thoughts: Jump Higher, No Matter Your Age
Improving your vertical isn’t just about numbers. It’s about building control, resilience, and confidence in your body. It teaches you to trust your training, pay attention to detail, and celebrate small wins that add up over time.
Even better, jump training can rekindle that feeling of play most of us lose as we age. There’s something fun and freeing about simply trying to launch yourself upward and see what happens.
So whether you’re chasing performance, injury prevention, or just a new challenge to keep your workouts exciting, vertical jump training is a smart move.
Start where you are. Stick with it. And let every inch upward remind you what your body is still capable of doing.
