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Vertical Jump Height Norms

The Vertical Jump test is a very common test for measuring explosive leg power. There are many variations and technique for conducting this test, for a summary see direct and indirect vertical jump measurement methods.

Average Vertical Jump Standards

The average vertical jump varies significantly by gender and training background. What is a good vertical jump depends on your athletic goals, but generally, the average vertical jump for a man ranges from 16-20 inches (41-50 cm), while women typically average 12-16 inches (31-40 cm). Understanding these benchmarks helps athletes assess their explosive power and set realistic training targets.

The expected results may be affected by these test variations - these norms should be used as just a guide, and are based on the vertical jump off two legs, no run-up, no pause, and with full arm movements. See also a selection of vertical jump athlete test results, and also details about converting jump height to power or work scores.

Vertical Jump Norm Table

The table below categorizes the vertical jump height in centimeters and inches for adult men and women. This ranking scale is based on my observations, and will give a general idea of what is a good score.

  males females
rating (inches) (cm) (inches) (cm)
excellent > 28 > 70 > 24 > 60
very good 24 - 28 61-70 20 - 24 51-60
above average 20 - 24 51-60 16 - 20 41-50
average 16 - 20 41-50 12 - 16 31-40
below average 12 - 16 31-40 8 - 12 21-30
poor 8 - 12 21-30 4 - 8 11-20
very poor < 8 < 21 < 4 < 11

Elite Athletic Standards

Professional athletes demonstrate exceptional vertical leap performance across different sports. These standing vertical jump benchmarks showcase the explosive power required for elite competition and provide targets for serious athletes.

Sport Average Range Elite Level
  (inches) (cm) (inches) (cm)
NBA Players 28-32 71-81 35-40+ 89-102+
Volleyball (Men) 24-28 61-71 32-36 81-91
Volleyball (Women) 20-24 51-61 26-30 66-76
Football (NFL) 25-30 64-76 35-42 89-107

Factors Affecting Jump Performance

Your vertical jump height depends on several key factors: body weight, leg strength, plyometric training background, and proper takeoff technique. Athletes can improve their explosive power through targeted squat training, calf raises, and jump-specific plyometrics. Age also plays a role, with peak performance typically occurring between 20-25 years.

Improving Your Vertical Jump

Whats a good vertical jump improvement target? Most athletes can increase their average jump height by 2-6 inches through targeted training. Essential exercises include depth jumps (3-5 sets of 5 reps), box jumps (progressive height), and weighted squats (85-95% 1RM). Training frequency should be 2-3 sessions per week with 48-72 hours recovery between sessions.

The average vertical jump male can be significantly improved through plyometric periodization: Phase 1 (4 weeks) - basic jumps and landing mechanics, Phase 2 (4 weeks) - reactive jumps and bounding, Phase 3 (4 weeks) - sport-specific power development. A quality vertical jump tester or consistent measurement method is essential for tracking progress accurately.

Interpreting Your Vertical Jump Results

These vertical jump test normative data provide a practical framework for assessment. To measure vertical jump accurately, ensure consistent technique and multiple trials. Remember that jump height can be improved through targeted plyometric training, making this test valuable for tracking athletic development over time.

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