Verticle Jump Calculator

Jump Height Standards (male – adult / reference population)

For females and youth: subtract ~15–20% from these numbers for rough comparison.

Tips to Improve Your Vertical Jump

• Engage in regular plyometric training (box jumps, broad jumps, depth jumps).
• Strengthen the posterior chain (glutes, hamstrings, calves, lower back) with squats, deadlifts, and lunges.
• Work on explosive power via Olympic lifts and medicine ball throws.
• Practice technique for optimal arm swing and approach mechanics.
• Ensure adequate recovery and avoid over-training to maximize adaptation.

How is Jump Height Calculated?

Jump height from flight time: h = (g × t²) / 8, where h = height (meters), g = 9.81 m/s², t = flight time (seconds)

Jump height from reach: h = Jump Reach – Standing Reach (in cm or inches)

Takeoff velocity: v = √(2gh)

Power: Power = (60.7 × jump height [cm]) + (45.3 × body mass [kg]) – 2055 (Sayers formula)

Force at takeoff (estimate): F = m × (g + v / tpush) (tpush ≈ 0.25s as a typical countermovement phase)

What is a Vertical Jump? The Ultimate Measure of Explosive Power

A vertical jump is the height a person can leap straight up from a standstill. It’s a fundamental metric used across sports and fitness to measure explosive lower-body power, which is the ability to generate maximum force in minimal time.

This isn’t just about dunking a basketball or spiking a volleyball. Your vertical jump is a key indicator of overall athleticism. It correlates with:

• Sprint Speed: The same power that propels you upward drives you forward.
• Agility and Change of Direction: Powerful legs allow for quicker cuts and moves.
• Injury Resilience: Strong muscles, tendons, and ligaments better absorb force.

That’s why it’s a standard test for scouts, coaches, and trainers in sports like basketball, football, volleyball, track and field, and even CrossFit.

How to Measure Your Vertical Jump Accurately

To get the most accurate result from the calculator, you need to measure your jump correctly. Here are the most common methods:

Method 1: The Flight Time Method (Using our Calculator)

This is how jump mats and force plates work. You’ll need a way to measure the time your feet are off the ground. Tip: Film your jump in slow motion (240fps) on your phone. Count the frames from toe-off to landing, then divide by the frame rate to get time.

Method 2: The Reach Difference Method (Vertec or Wall)

This is the most accessible method for most people.

1. Stand side-on to a wall and reach up as high as you can with one hand. Mark this point (your standing reach).
2. Apply chalk to your fingertips for better marking.
3. From a standstill, dip into a quarter squat and jump as high as you can, marking the wall at your peak.
4. Measure the difference between your standing reach and your jump reach. This is your vertical jump height.

Method 3: Using a Vertec Device A Vertec is the gold standard for reach-based measurement. The process is similar to the wall method but uses adjustable vanes you swipe at the top of your jump, providing a precise measurement.

Pro Tip: Whichever method you use, perform 3-5 jumps and record your best effort to ensure accuracy.

Interpreting Your Vertical Jump Results

You’ve calculated your jump height, but what do the other metrics mean?

Jump Height

This is your raw output. The table above shows how you compare to the general population and trained athletes.

Takeoff Velocity (m/s)

This is the speed at which you leave the ground. It’s a pure measure of explosiveness. A higher number means you accelerated into your jump more quickly and powerfully.

Power Generated (Watts)

Power is the product of force and velocity. This number, calculated using the proven Sayers equation, estimates the total wattage you produced during the jump. It’s a fantastic measure of total lower-body power output.

Force at Takeoff (Newtons)

This estimates the total force your legs exerted against the ground at the moment you launched. It combines your body weight with the explosive force you added to propel yourself upward.

How to Increase Your Vertical Jump: Training Strategies

If your results weren’t what you hoped for, don’t worry. The vertical jump is highly trainable. Improvement comes from addressing three key factors:

1. Strength Training

You can’t jump high without being strong. Your muscles need to generate force.

• Key Exercises: Barbell Back Squats, Front Squats, Deadlifts, Lunges, Calf Raises.
• Goal: Aim to build a foundation of strength. A common benchmark is being able to squat 1.5x your body weight.

2. Power and Plyometrics

Strength is force, power is force applied quickly. This is where you translate strength into jump height.

• Key Exercises: Box Jumps, Depth Jumps, Broad Jumps, Jump Squats, Medicine Ball Throws.
• Goal: Focus on moving with maximum speed and intent during every repetition.

3. Technique and Neurological Efficiency

How you jump matters. Perfecting your form allows you to apply force more effectively.

• Key Focus Areas:
  • Arm Swing: A powerful, coordinated arm swing can add inches to your jump.
  • The Countermovement: The rapid “dip” before you jump (stretch-shortening cycle) stores elastic energy.
  • Triple Extension: Coordinating the extension of your ankles, knees, and hips simultaneously.

Vertical Jump FAQ

What is a good vertical jump for a man?

For an average adult male with some training, a vertical jump of 16-20 inches (40-50 cm) is considered average. 24 inches (61 cm) is above average, and anything over 28 inches (71 cm) is considered excellent and puts you in a high percentile. Elite athletes often jump 30+ inches (76+ cm).

What is a good vertical jump for a woman?

For an average adult female, a vertical jump of 12-16 inches (30-40 cm) is considered average. 20 inches (51 cm) is above average and excellent. Elite female athletes in sports like volleyball can often reach 24-28 inches (61-71 cm).

Who has the highest vertical jump ever?

The highest vertical jump ever recorded is widely attributed to basketball player Michael Jordan, who reportedly had a 48-inch (122 cm) vertical leap. In the NBA, players like Zion Williamson and Ja Morant are known for their incredible 40+ inch jumps. Outside the NBA, Australian football player Brett Stanford holds a Guinness World Record with a 63.5-inch (161 cm) running vertical jump.

Can you increase your vertical jump?

Absolutely. The vertical jump is a skill that can be improved with proper training. Most people can see significant gains through a dedicated program focusing on strength training (to build force), plyometrics (to apply force quickly), and technique work (to optimize movement efficiency).