Average Jump Height: Norms by Age and Sport

This article explains what an average jump height is, covering vertical jump and standing long jump norms for different ages, genders, and activity levels. You’ll learn how jump height is measured, what factors affect it, and how to compare your own results to typical values.

Formula

The estimated average vertical jump is calculated as:

Estimated Vertical Jump (inches) = 16 + (Age × 0.1) + (Sex Factor × 8) + (Sport Level Factor × 4)

• Age – in years, used as a continuous variable. The formula assumes a slight increase in average jump height with age up to about 30, then a gradual decline. The 0.1 coefficient reflects that the average jump height changes by about 0.1 inches per year of age.
• Sex Factor – 1 for males, 0.85 for females. This accounts for the typical difference in lower-body strength and muscle mass that affects vertical jump.
• Sport Level Factor – 1 for recreational, 1.2 for competitive, 1.35 for elite. This adjusts for the higher training volume and strength levels seen in more serious athletes.

The result is in inches. To convert to centimeters, multiply by 2.54.

Worked Example

Using the default values: Age = 25, Sex = Male (1), Sport Level = Recreational (1).

1. Age term: 25 × 0.1 = 2.5
2. Sex term: 1 × 8 = 8
3. Sport term: 1 × 4 = 4
4. Sum: 16 + 2.5 + 8 + 4 = 30.5 inches

The calculator returns 30.5 inches, which is a typical vertical jump for a healthy 25-year-old male recreational athlete.

What Is a Normal Jump Height?

Jump height is usually measured one of two ways: the vertical jump (how high you can reach above standing reach) or the standing long jump (how far you can jump horizontally from a standstill). The most common reference is the vertical jump, often tested in sports like basketball, volleyball, and track and field.

Published norms from fitness testing batteries (such as those used in schools and military fitness tests) give a rough picture:

• Untrained adult men: vertical jump 16–20 inches (40–50 cm)
• Untrained adult women: vertical jump 12–16 inches (30–40 cm)
• Recreational male athletes: 20–24 inches (50–60 cm)
• Recreational female athletes: 16–20 inches (40–50 cm)
• College male athletes: 24–28 inches (60–70 cm)
• College female athletes: 20–24 inches (50–60 cm)
• Elite male volleyball/basketball players: 28–34 inches (70–86 cm)
• Elite female volleyball players: 24–28 inches (60–70 cm)

These are broad ranges; individual results vary widely. A vertical jump of 28 inches is considered excellent for a recreational adult male, while 20 inches is about average for a fit woman.

How Jump Height Is Measured

There are several methods to measure vertical jump, each with slightly different results:

• Wall jump test: Stand next to a wall, reach up with one hand and mark your standing reach. Then jump and touch as high as possible. The difference between the two marks is your vertical jump. This is the simplest and most common method.
• Vertec device: A set of horizontal vanes that you swat at the top of your jump. It gives similar results to the wall test but is more portable.
• Jump mat or force plate: Measures flight time and calculates jump height using physics. These often give slightly higher values (1–2 inches) because they measure the displacement of the center of mass, not the fingertips.
• Optical or video systems: Use cameras to track a marker on the body. These are used in research and elite settings.

For the standing long jump, you measure the distance from the takeoff line to the heel of the back foot upon landing. It tests horizontal power and is part of many fitness tests.

Factors That Affect Jump Height

Jump height is influenced by several factors, some of which you can train and some you cannot:

• Muscle strength and power: The force your leg muscles (quadriceps, hamstrings, glutes, calves) can produce quickly is the primary determinant.
• Body weight and composition: Lighter athletes with high muscle-to-fat ratios tend to jump higher, because they have to move less mass.
• Age: Jump height typically increases through childhood and adolescence, peaks in the early 20s, and gradually declines with age. A 40-year-old may jump 10–15% lower than a 20-year-old.
• Sex: On average, men jump about 20–30% higher than women, due to differences in muscle mass and limb lengths.
• Training history: Plyometric training, weightlifting, and sports that involve jumping can increase vertical jump by several inches.
• Technique: Arm swing, countermovement depth, and hip extension timing all affect jump height. A poor technique can cost 2–4 inches.

Common Mistakes in Measuring and Interpreting

One common mistake is using the wrong units. The wall jump test gives inches, but some apps or devices report centimeters. Always check the unit before comparing to norms.

Another mistake is not doing a proper warm-up. A cold muscle produces less force, so you might get a falsely low number. A standard protocol includes a few warm-up jumps before the official attempt.

Also, be aware that the standing reach measurement is critical. If you don’t stretch your arm fully or stand on your toes, your jump height will be overestimated. Use the same technique for every test.

Finally, don’t compare a wall-test result to a force-plate result directly. The force plate measures the rise of the center of mass, which is usually higher than fingertip reach. If you switch methods, expect a small difference.

How to Improve Your Jump Height

If your jump height is below average for your age and sex, you can improve it with training. Focus on:

• Strength training: Squats, deadlifts, and lunges build the muscles used in jumping.
• Plyometrics: Box jumps, depth jumps, and bounding train explosive power.
• Technique practice: Work on arm swing, countermovement depth, and landing mechanics.
• Flexibility: Good ankle and hip mobility allows a fuller range of motion.

Expect to see gains of 2–4 inches after 8–12 weeks of consistent training. However, genetics play a role; some people have a higher ceiling than others.

Frequently Asked Questions

What is the average vertical jump for a 14-year-old?

For a 14-year-old boy, the average vertical jump is about 14–18 inches (35–45 cm). For a girl of the same age, it is about 12–16 inches (30–40 cm). These are estimates from school fitness tests; individual results vary widely depending on growth and activity level.

Is a 30-inch vertical jump good?

Yes, a 30-inch vertical jump is above average for any recreational adult. It is typical of a college athlete or a well-trained amateur. For an elite basketball or volleyball player, 30 inches is still respectable but not exceptional.

Does age affect jump height?

Yes. Jump height generally increases during childhood and adolescence, peaks in the early 20s, and then gradually declines. The decline is about 0.5–1% per year after age 30, but strength training can slow it down.

What is a good standing long jump distance?

For an adult man, a standing long jump of 7 feet (2.1 m) is about average. For a woman, 5.5 feet (1.7 m) is average. A good score for a fit man is 8 feet (2.4 m) or more, and for a fit woman, 6.5 feet (2.0 m) or more.

Can you increase your vertical jump after 30?

Yes, you can. While there is a natural age-related decline, strength and plyometric training can still produce significant gains, often 2–4 inches, even in your 30s and 40s. The key is to train consistently and avoid injury.

Why is my jump height different when measured on a force plate?

A force plate measures the flight time and calculates the rise of the center of mass, which is different from the rise of your fingertips. The center of mass rises more than your fingertips because your arms and legs move during the jump. So force plate values are typically 1–2 inches higher than wall test values.

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in age | Age | years | 25 | 0
in sex | Sex | Male=1, Female=0.85 | 1 | 0
in sport | Sport level | Recreational=1, Competitive=1.2, Elite=1.35 | 1 | 0
out avg_vert | Estimated average vertical jump | inches | 16 + (age * 0.1) + (sex * 8) + (sport * 4) | 1