Average Vertical Jump Height: Norms by Age & Sex

The average vertical jump height for a healthy adult is roughly 16–20 inches (40–50 cm) for men and 12–16 inches (30–40 cm) for women, measured from a standing start with a countermovement. This calculator lets you estimate your own vertical jump from a simple drop-jump test, and it shows how your score compares to typical population norms.

Formula

The most direct way to measure vertical jump is the difference method:

Vertical Jump = Jump Reach − Standing Reach

• Standing reach (h) – the highest point you can touch with one hand while standing flat-footed (inches or cm).
• Jump reach (r) – the highest point you can touch during a maximal jump (inches or cm).

If you only have flight time from a jump mat or a video analysis, you can estimate jump height using the physics formula:

Jump Height = ½ × g × t²

• g = gravitational acceleration ≈ 9.81 m/s²
• t = total flight time (seconds) – the time from takeoff to landing

This formula assumes you leave the ground and land at the same height, which is true for most jump tests.

Worked Example

Using the calculator’s default values:

• Standing reach = 96 inches
• Jump reach = 112 inches

Vertical jump = 112 − 96 = 16 inches. That is a typical result for a recreationally active man.

Now check the flight-time estimate. If your flight time is 0.45 seconds:

Jump height = ½ × 9.81 × (0.45)² = ½ × 9.81 × 0.2025 = 0.993 m ≈ 39.1 inches.

That seems high because flight time includes the time your body is rising and falling. The formula gives the height of the center of mass, which is usually a bit higher than the reach difference method because your legs and arms move during the jump. In practice, most coaches use the reach difference method because it is simpler and directly measures performance.

How to Measure Your Vertical Jump

You can measure your vertical jump at home with a wall, chalk, or a tape measure:

1. Stand sideways next to a wall, feet flat, and reach up with the hand closest to the wall. Mark the highest point (standing reach).
2. Chalk your fingers or hold a small piece of tape.
3. Jump as high as you can and touch the wall at the peak. Mark that point.
4. Measure the distance between the two marks. That is your vertical jump.

For best accuracy, do 3–5 attempts and take the best result. Use the same arm and technique each time.

What Affects Vertical Jump?

Several factors influence how high you can jump:

• Strength – especially in the glutes, quadriceps, and calves.
• Power – the ability to produce force quickly.
• Body weight – lighter athletes often jump higher relative to their weight.
• Technique – arm swing, countermovement depth, and coordination.
• Age and sex – men typically have more muscle mass and jump higher than women.
• Training – plyometrics, weightlifting, and sprinting improve jump.

Average Vertical Jump by Age and Sex

While individual variation is huge, general population averages from fitness testing give a rough guide:

• Men 20–29: ~18–22 inches (46–56 cm)
• Men 30–39: ~16–20 inches (41–51 cm)
• Men 40–49: ~13–17 inches (33–43 cm)
• Women 20–29: ~13–17 inches (33–43 cm)
• Women 30–39: ~11–15 inches (28–38 cm)
• Women 40–49: ~9–13 inches (23–33 cm)

These are broad ranges from various fitness studies. Elite male athletes often jump 28–35 inches (71–89 cm), while elite female athletes jump 20–28 inches (51–71 cm).

Common Mistakes When Measuring

• Not using a full arm swing – the arm swing adds several inches.
• Bending your knees during the reach – keep your legs straight when measuring standing reach.
• Measuring flight time incorrectly – the timer must start at takeoff and stop at landing, not at the peak.
• Using different techniques – always use the same jump style (countermovement, no step) for comparisons.

Also, note that the flight-time method often gives a higher number than the reach method because it measures the rise of the center of mass, not the hand. For most people, the difference is 1–3 inches.

How to Improve Your Vertical Jump

If your jump is below average, you can improve it with consistent training:

• Strength training – squats, deadlifts, lunges (2–3 times per week).
• Plyometrics – box jumps, depth jumps, squat jumps (1–2 times per week).
• Sprint and agility work – short sprints, hill runs.
• Mobility – ankle and hip flexibility helps transfer force.
• Rest – muscles need recovery to adapt.

Aim for 2–3 jump-specific workouts per week, and allow at least 48 hours between intense leg sessions. Most beginners see noticeable gains within 8–12 weeks.

Frequently Asked Questions

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

For a 14-year-old boy, a vertical jump of 14–18 inches (36–46 cm) is typical. Girls of the same age average 10–14 inches (25–36 cm). These numbers vary a lot with growth spurts and sports experience.

Can I increase my vertical jump by 10 inches?

Yes, but it takes time. A 10-inch gain is realistic for someone who starts with a low baseline (under 15 inches) and trains consistently for 6–12 months. For someone already at 25 inches, a 10-inch gain is rare and would require elite-level training and genetics.

Does body weight affect vertical jump?

Yes. Heavier athletes need more force to lift their mass. Losing excess body fat while maintaining muscle often improves jump height. However, adding muscle mass can also help if it increases power output.

What is the average vertical jump for a 5’10” man?

Height alone doesn’t determine jump. For a 5’10” man, the average is still about 16–20 inches (40–50 cm), but taller athletes often have a higher absolute reach, which can be an advantage in sports like basketball.

Is a 30-inch vertical jump good?

Yes. A 30-inch vertical jump is above average for any non-elite athlete. It is common in college and professional basketball players, but rare in the general population.

How accurate is the flight-time method?

It is accurate if you measure flight time correctly. Using a jump mat or high-speed video (240 fps) gives reliable results. Manual timing with a stopwatch is not accurate because human reaction time is too slow.

Related

• Efficiency Equation GCSE Physics: Formula & Worked Examples
• PT Time to Eastern Time Conversion Guide
• Average h-index: What’s a Good Score?

in t | Flight time (seconds) | s | 0.45 | 0
in h | Standing reach (inches) | in | 96 | 0
in r | Jump reach (inches) | in | 112 | 0
out jump | Vertical jump (inches) | in | (r - h) | 1
out flight_h | Estimated from flight time (inches) | in | (4.9 * t^2) * 39.37 | 1