Key Takeaways
- Vertical jump measures explosive lower body power and athletic potential
- The Sargent Jump Test is the standard method for measuring vertical leap
- Average vertical jump for men is 16-20 inches; for women, 12-16 inches
- NBA players average 28+ inches; elite athletes can exceed 40 inches
- Training can improve vertical jump by 4-8 inches over 8-12 weeks
What Is Vertical Jump and Why Does It Matter?
The vertical jump is a measure of how high you can leap from a standing position. It's one of the most important metrics for assessing lower body explosive power, which translates directly to athletic performance in basketball, volleyball, football, and many other sports.
Unlike many fitness tests, vertical jump provides a pure measurement of power output - the ability to generate maximum force in minimum time. This explosive capability is crucial for athletes who need to jump for rebounds, spike volleyballs, or accelerate quickly off the line.
How to Measure Your Vertical Jump
The Sargent Jump Test (Standard Method)
- Mark your standing reach: Stand sideways against a wall with your dominant arm extended overhead. Mark the highest point you can touch while keeping your feet flat on the ground.
- Perform the jump: From a standing position (no approach steps), bend your knees and swing your arms to jump as high as possible. Touch the wall at the peak of your jump.
- Calculate the difference: Your vertical jump is the difference between your jump reach and standing reach.
- Take multiple attempts: Perform 3-5 jumps and record your best result.
Pro Tip: Maximize Your Test Results
Warm up thoroughly before testing - include dynamic stretches, light jogging, and practice jumps. Test at the same time of day for consistency, and ensure you're well-rested for accurate results.
Power Calculation Formulas
Lewis Formula (Peak Power)
Power (W) = sqrt(4.9) x Body Mass (kg) x sqrt(Jump Height (m)) x 9.81
Sayers Equation (Alternative Formula)
Power (W) = 60.7 x Jump Height (cm) + 45.3 x Body Mass (kg) - 2055
Vertical Jump Rating Standards
| Rating | Men (inches) | Women (inches) | Description |
|---|---|---|---|
| Elite | 28+ | 24+ | Professional/Olympic level |
| Excellent | 24-28 | 20-24 | Competitive athlete |
| Good | 20-24 | 16-20 | Above average fitness |
| Average | 16-20 | 12-16 | General population |
| Below Average | <16 | <12 | Room for improvement |
How to Improve Your Vertical Jump
1. Plyometric Training
Box jumps, depth jumps, and jump squats develop explosive power by training your muscles to generate maximum force quickly. Start with 2-3 sessions per week, allowing full recovery between workouts.
2. Strength Training
Building a foundation of strength through squats, deadlifts, and lunges provides the raw power needed for higher jumps. Focus on progressive overload with proper form.
3. Flexibility and Mobility
Hip flexor and ankle mobility directly affect jumping mechanics. Regular stretching and mobility work can add inches to your vertical by optimizing movement patterns.
4. Jump Technique
Proper arm swing timing, optimal knee bend depth (typically 90-120 degrees), and coordinated explosive extension can improve performance without any physical conditioning changes.
Frequently Asked Questions
For basketball, a vertical jump of 24-28 inches is considered good for recreational players. College players typically range from 28-32 inches, while NBA players average around 28 inches with elite players exceeding 40 inches. Michael Jordan reportedly had a 48-inch vertical.
With dedicated training, most people can improve their vertical jump by 4-8 inches within 8-12 weeks. Beginners often see faster gains, while advanced athletes may see smaller incremental improvements. Consistency in plyometric and strength training is key.
Yes, body weight significantly affects vertical jump. Losing excess body fat while maintaining muscle mass can improve jump height. However, the relationship isn't linear - very low body weight can reduce the muscle mass needed for explosive power. The ideal is maximizing relative strength (strength-to-weight ratio).
Vertical jumping primarily uses the quadriceps, glutes, hamstrings, and calves. The core muscles stabilize the body during the jump, while the hip flexors contribute to the initial drive. Training all these muscle groups improves overall jumping ability.
A standing vertical jump is performed from a stationary position without approach steps. A running (or approach) vertical jump allows 1-2 steps before jumping, which typically adds 4-6 inches due to the additional horizontal momentum converted to vertical lift. The NBA Combine measures both types.