Average Jump Height in cm (Real Numbers)

The average vertical jump height for an untrained adult is roughly 40–50 cm for men and 30–40 cm for women. For trained athletes, averages rise to 60–70 cm (men) and 45–55 cm (women), while elite jumpers routinely exceed 80 cm.

Formula

The calculator above estimates your percentile rank among untrained adults using a logistic curve. The formula is:

Percentile = 100 / (1 + e^{−0.1 × (jump − 50)})

• jump = your vertical jump height in centimeters (cm)
• e = Euler’s number (approx. 2.718)
• 50 = the approximate median jump for untrained adults (cm)
• 0.1 = a steepness factor that makes the curve realistic

The output is an estimated percentile – the percentage of people you jump higher than. A jump of 50 cm gives 50th percentile, 60 cm gives about 73rd, and 70 cm gives about 88th.

Worked Example

Using the default values: male, 45 cm jump.

1. Subtract the median: 45 − 50 = −5
2. Multiply by −0.1: −5 × −0.1 = 0.5
3. Raise e to that power: e^0.5 ≈ 1.6487
4. Add 1: 1 + 1.6487 = 2.6487
5. Divide 100 by that: 100 / 2.6487 ≈ 37.75

So a 45 cm jump places you at roughly the 38th percentile – you jump higher than about 38% of untrained adults.

What Counts as a Vertical Jump?

The vertical jump is measured as the difference between your standing reach (fingertip height with feet flat) and your maximum jump reach. You stand sideways to a wall, reach up with one hand, mark the spot, then jump and mark again. The difference in centimeters is your jump height.

There are two common variations:

• Standing vertical jump – no run-up, start from a stationary position
• Running vertical jump – a few steps of approach are allowed, usually adding 5–10 cm

Most published averages refer to the standing vertical jump. If someone says “I have a 70 cm vertical,” they usually mean the standing version unless stated otherwise.

Average Jump Height by Age and Sex

Age and sex are the two biggest factors in vertical jump averages. The numbers below are general references from fitness testing literature, not exact norms.

• Men (untrained, 20–40): 40–50 cm
• Women (untrained, 20–40): 30–40 cm
• Men (recreational athletes): 50–60 cm
• Women (recreational athletes): 40–50 cm
• Men (collegiate/pro athletes): 65–80 cm
• Women (collegiate/pro athletes): 50–65 cm
• Teenagers (14–17): slightly lower than adult averages, by about 5–10 cm
• Adults over 50: typically 10–20 cm lower than their younger counterparts

These are broad ranges. Individual variation is huge – a 15-year-old can out-jump a professional if they train specifically for it.

How to Measure Your Own Jump Accurately

Measuring at home is easy with a wall and chalk.

1. Stand sideways next to a wall, feet flat on the floor.
2. Reach up with the hand closest to the wall and mark the highest point your fingertips touch (this is your standing reach).
3. Chalk your fingertips or hold a piece of chalk.
4. Jump as high as you can, and mark the wall at the peak of your jump.
5. Measure the distance between the two marks in centimeters.

For best accuracy, do three jumps and take the best. Avoid wearing shoes with thick soles, as they can add a centimeter or two. If you don’t have a wall, you can use a jump mat or a phone app that measures flight time – but wall measurement is the gold standard.

What Affects Your Jump Height?

Several factors determine how high you can jump, and many are trainable.

• Muscle strength – especially in the glutes, quadriceps, and calves
• Power – the ability to produce force quickly, not just raw strength
• Body weight – lighter athletes with the same power jump higher
• Technique – arm swing, countermovement depth, and ankle stiffness all matter
• Age – peak vertical jump typically occurs in the early 20s
• Training history – even a few months of plyometrics can add 5–10 cm
• Genetics – fiber type distribution and tendon stiffness play a role

One common misconception is that squat strength alone determines jump height. In reality, the ability to convert strength into explosive power is more important. That’s why some powerlifters (who are very strong) have modest jumps, while lighter athletes with less absolute strength can jump higher.

How to Improve Your Jump Height

If you want to increase your vertical jump, a combination of strength and plyometric training works best.

• Strength training – squats, deadlifts, lunges, and calf raises build the raw force your muscles can produce
• Plyometrics – box jumps, depth jumps, and bounding train your nervous system to produce force quickly
• Technique work – practice your arm swing and countermovement to maximize efficiency
• Mobility – ankle and hip mobility allow you to get into a deeper, more powerful position
• Recovery – jumps are explosive, so they require fresh muscles; train them early in your session

Most beginners see noticeable gains within 8–12 weeks of consistent training. Gains of 5–10 cm are realistic for someone starting from an untrained level.

Common Mistakes When Measuring or Comparing

People often compare jump heights without realizing the conditions differ. Here are the most common pitfalls:

• Using a run-up vs. standing – a running jump can add 5–10 cm, so always note which type you did
• Wearing shoes – shoes with thick soles can add 1–2 cm to your reach measurement
• Not using the same arm – your standing reach should use the same hand that you mark with on the jump
• Rounding errors – measure to the nearest centimeter, not to the nearest 5 cm
• Comparing across different testing protocols – some tests use a Vertec, others use a wall, and results can vary slightly

If you see a claim like “average NBA vertical is 71 cm,” that’s a running vertical with a two-step approach, not a standing jump. Always check the protocol before comparing numbers.

Frequently Asked Questions

What is a good vertical jump for a 14-year-old?

For a 14-year-old boy, a jump of 35–45 cm is typical; for a girl, 30–40 cm. Anything above 50 cm at that age is above average and suggests good athletic potential. Keep in mind that growth spurts can temporarily affect coordination and jump height.

Can I increase my vertical jump by 20 cm?

Yes, but it takes time. A 20 cm increase is a large change – most people gain 5–10 cm in the first few months of training, then need a year or more of consistent work to add another 10 cm. Genetics and starting level play a big role.

Why is my vertical jump higher on a force plate than on a wall?

Force plates measure flight time and calculate jump height from that, which often gives slightly higher values than a wall measurement. The wall method measures the actual displacement of your hand, which is more conservative and closer to what matters in sport.

Does body weight affect jump height?

Yes. For two athletes with identical power output, the lighter one will jump higher because less force is needed to accelerate their body mass. However, adding muscle mass can increase power, so it’s a balance – many elite jumpers are lean but not necessarily light.

What is the average vertical jump for a professional volleyball player?

Professional male volleyball players average around 70–80 cm for a standing jump, and female players around 55–65 cm. Outside hitters and middle blockers tend to have the highest jumps on a team.

Is a 60 cm vertical jump good?

Yes. A 60 cm standing vertical jump is well above average for the general population and is comparable to many college athletes. For a man, it puts you around the 73rd percentile; for a woman, it’s exceptional – in the top few percent.

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sel sex | Sex | Male=1, Female=0.85
in vert | Vertical jump (cm) | cm | 45 | 0
out pct | Percentile rank | % | 100 / (1 + exp(-0.1 * (vert - 50))) | 1