A vertical jump measures how high a person can leap from a standstill. It is commonly used to assess lower-body power, explosiveness, and athletic ability. Athletes, coaches, and fitness enthusiasts often use it as a simple performance benchmark.
When people ask what an average vertical jump is, they are usually looking for a number they can compare themselves against. However, there is no single universal average. Vertical jump performance varies depending on age, gender, training background, and sport. A number that is average for a sedentary adult may be below average for an athlete, and above average for someone who does not train regularly.
This article explains what an average vertical jump looks like across different groups. It breaks down benchmarks by general population, training level, sport, and age, then explains how to interpret your own results in context.
What Is an Average Vertical Jump?
For the general adult population, average vertical jump values typically fall within a consistent range, though they differ between men and women.
For adult men, a standing vertical jump of about 16 to 24 inches is generally considered average. For adult women, the average typically falls between 12 and 20 inches. These ranges reflect individuals who are not specifically trained for explosive power but may have a basic level of general fitness.
These figures represent population averages rather than athletic standards. Individuals who do not engage in structured strength or plyometric training tend to cluster within these ranges. Factors such as body composition, coordination, and natural strength can influence whether someone falls toward the lower or higher end.
Average Vertical Jump by Training Level
Training status has a major impact on vertical jump performance. As strength, power, and neuromuscular efficiency improve, vertical jump height typically increases beyond general population averages.
Untrained individuals, meaning those who do not follow a structured strength or power program, usually have lower vertical jump values. Men in this category often range from 16 to 20 inches, while women typically range from 12 to 16 inches. These values reflect minimal exposure to explosive or resistance training.
Recreationally active individuals, such as people who exercise regularly or play sports casually, tend to perform slightly better. Men in this group often reach 20 to 24 inches, while women commonly fall between 14 to 18 inches. Regular activity improves coordination and baseline strength, which supports better jumping ability.
Trained athletes who follow structured strength and conditioning programs typically achieve higher results. Men in this group often reach 24 to 28 inches or more, while women commonly range from 18 to 24 inches or higher. Training methods such as squats, plyometrics, and sprint work directly improve explosive power.
Elite athletes represent the upper end of vertical jump performance. Men in this category often exceed 28 inches and may reach into the 30s, while elite female athletes frequently surpass 24 inches. These levels are usually seen in competitive sports where explosive power is a key performance factor.
Average Vertical Jump by Sport
Vertical jump averages vary across sports due to differences in physical demands and performance requirements.
Basketball players tend to have some of the highest vertical jumps because jumping is central to the game. Male basketball players often range from 28 to 34 inches, while female players typically fall between 24 to 30 inches. Repeated jumping for rebounds, blocks, and shots helps develop this ability.
Volleyball players also demonstrate strong vertical jump performance. Male volleyball players commonly range from 26 to 32 inches, while female players often fall between 24 to 30 inches. Jumping is essential for spiking and blocking at the net, which drives these higher averages.
Soccer players generally have lower vertical jump averages compared to jumping-focused sports. Male soccer players typically range from 20 to 28 inches, while female players often fall between 18 to 24 inches. Although jumping is not the primary focus, it is still important for headers and physical contests.
Track and field athletes, particularly sprinters and jumpers, often achieve very high vertical jump values due to their emphasis on explosive power. Many male athletes in these events exceed 30 inches, while female athletes can also reach elite levels depending on their specialization and training.
Average Vertical Jump by Age
Vertical jump performance changes across different stages of life, typically improving during youth, peaking in early adulthood, and gradually declining with age.
During the teenage years, vertical jump ability develops as strength, coordination, and muscle mass increase. Males aged 13 to 19 often record vertical jumps between 18 and 28 inches, while females in this age group typically range from 14 to 22 inches. Participation in sports or structured training can push results toward the higher end.
Young adults between the ages of 20 and 29 generally reach peak vertical jump performance. Males in this group often range from 24 to 30 inches or higher, while females typically fall between 18 to 26 inches. This stage reflects optimal combinations of strength, muscle mass, and neuromuscular efficiency.
From ages 30 to 39, a gradual decline in vertical jump performance often begins. Males in this range typically record jumps around 20 to 26 inches, while females often range from 16 to 22 inches. Maintaining consistent training can help slow this decline.
After age 40, vertical jump performance continues to decrease on average. However, individuals who remain physically active and incorporate strength training can maintain significantly better results than those who are sedentary.
What Is Considered a Good Vertical Jump?
A good vertical jump depends on the comparison group, but general performance tiers help provide useful benchmarks.
For adult men, a vertical jump below 18 inches is typically considered below average. A range of 18 to 24 inches is considered average. Jumps between 24 and 28 inches are above average, while anything above 28 inches is considered excellent. Performances above 35 inches are typically seen in elite athletes.
For adult women, a vertical jump below 14 inches is generally below average. A range of 14 to 20 inches is considered average, while 20 to 24 inches is above average. Jumps above 24 inches are considered excellent, and values above 30 inches are typically associated with elite performance.
These categories serve as reference points rather than strict rules. A vertical jump that is average in the general population may be below average in a trained athletic setting. Context is essential when evaluating performance.
Factors That Affect Vertical Jump
Several factors influence vertical jump performance and help explain differences between individuals.
The strength to weight ratio is one of the most important factors. Individuals who can produce more force relative to their body weight tend to jump higher. Greater lower-body strength combined with a leaner body composition often leads to improved performance.
Muscle fiber composition also plays a role. Individuals with a higher proportion of fast-twitch muscle fibers generally have greater explosive potential, which benefits jumping ability.
Training history significantly impacts vertical jump height. Regular strength training, plyometrics, and sprint work improve neuromuscular coordination and power output over time. These adaptations allow the body to generate force more efficiently.
Body composition influences performance as well. Excess body fat can reduce relative power, while increased lean muscle mass supports force production.
Technique is another important factor. Proper jumping mechanics, including arm swing, knee bend, and timing, can contribute to higher jumps. Small improvements in coordination can lead to noticeable gains.
Neuromuscular efficiency refers to how effectively the nervous system activates muscles. Better coordination between the brain and muscles allows for faster and more powerful contractions, which directly improves jump performance.
How to Interpret Your Vertical Jump
Interpreting a vertical jump score requires context. A single number is not fully meaningful unless it is compared to an appropriate reference group.
The same vertical jump can represent different performance levels depending on the individual. For example, a 22 inch vertical jump may be average for the general population, below average for a trained basketball player, and above average for someone who does not train regularly.
Age should also be considered when evaluating results. Younger individuals and those in their peak physical years tend to have higher averages, while older individuals may naturally see lower numbers. Comparing across age groups without context can lead to inaccurate conclusions.
Training background is another key factor. Individuals who follow structured strength and power programs should not be compared directly to those who do not train. Differences in conditioning and neuromuscular efficiency can significantly affect performance.
Tracking progress over time is often more valuable than comparing against static benchmarks. Improvements in vertical jump height indicate gains in strength, power, and coordination.
How to Improve Your Vertical Jump
Improving vertical jump performance requires a combination of strength, power, and movement efficiency.
Strength training is the foundation. Exercises such as squats, deadlifts, and lunges help develop lower-body strength, which increases the force that can be applied during a jump.
Plyometric training helps develop explosive power. Exercises such as box jumps, depth jumps, and bounding drills train the muscles to produce force quickly. This improves the rate of force development, which is critical for jumping.
Sprint training can also enhance explosiveness. Short, high intensity sprints activate fast-twitch muscle fibers and improve overall power output.
Core stability supports efficient force transfer between the upper and lower body. A stable core helps maintain control during the jump and contributes to better overall mechanics.
Mobility and technique should also be addressed. Adequate mobility in the hips, knees, and ankles allows for proper loading positions, while efficient jumping mechanics can improve performance without increasing strength.
Consistent training that combines these elements over time is required to produce measurable improvements in vertical jump height.
Conclusion
Average vertical jump values vary depending on age, gender, training level, and sport. For the general population, averages typically fall between 16 to 24 inches for men and 12 to 20 inches for women, but these numbers change significantly when comparing athletes or trained individuals.
There is no single standard that applies to everyone. Instead, vertical jump performance should be interpreted within the appropriate context. Factors such as training background, sport, and age all influence what is considered average, above average, or elite.
Using benchmarks as a reference and tracking personal progress over time provides the most meaningful way to evaluate vertical jump performance.