Average Vertical Jump for a 14 Year Old

Quick Answer — Male and Female Norms at 14

These ranges represent untrained or recreationally active 14 year olds with no specific jump training program. Athletes who play sports regularly — basketball, volleyball, football, track — typically sit 4 to 6 inches above these averages due to their training activity.

Full Percentile Breakdown at Age 14

Males — Age 14

Females — Age 14

What Is Good for a 14 Year Old — By Sport

General population averages tell you how you compare to everyone. If you play a sport, here is how to read your vertical against other athletes your age.

Why 14 Is a Pivotal Age for Vertical Jump

Age 14 sits right in the middle of one of the most important periods for athletic development. Here is what is happening physically at this age and why it matters for jump training.

Puberty and Natural Gains

For most males, age 13 to 16 is when testosterone levels rise sharply and fast-twitch muscle fibers develop most rapidly. This natural hormonal environment means 14-year-old males will gain vertical jump height simply by going through puberty — training or not. A 14-year-old who does nothing specific for jumping will likely jump 2 to 4 inches higher by age 16 from natural development alone.

For females, peak pubescent development tends to occur earlier — roughly ages 11 to 14. By 14, most females are past the steepest part of their natural development curve, which means training becomes relatively more important for continued improvement.

Why Training at 14 Has Outsized Impact

The combination of natural hormonal development and dedicated training at 14 produces significantly larger gains than either factor alone. An athlete who starts focused jump training at 14 does not just add training gains on top — the hormonal environment amplifies the training response. This is one of the best windows in an athlete's life to build explosive power. Gains made with jump training during puberty tend to persist long-term.

How Much Can a 14 Year Old Improve Their Vertical?

At 14, athletes have more room for improvement than at almost any other age. Here is what is realistic based on starting point and training commitment.

The biggest factor at any starting point is whether you add both strength training and plyometrics. At 14, plyometrics alone (box jumps, depth jumps, bounding) produce good results because the body responds quickly. But athletes who also build squat strength see significantly larger and more durable gains.

The Best Exercises for 14-Year-Old Athletes

The training principles are the same as for older athletes, but volume and intensity should be managed carefully at 14 because bones and connective tissue are still developing.

• Box jumps (3 sets of 5, twice per week) — Step down between reps rather than jumping down to protect developing joints. Focus on maximum height, not maximum reps. Full rest between sets.
• Squat (2–3 sets of 8 at moderate weight) — At 14, technique and progressive overload matter more than maximum weight. Full depth, controlled descent. Add 5 to 10 lbs every two weeks when 8 reps feels comfortable.
• Broad jumps (3 sets of 5) — Builds horizontal power that transfers to sprint speed and jumping ability. Maximum effort each rep, full rest between sets.
• Single-leg calf raises (3 sets of 15) — Ankle strength and calf power are underrated components of vertical jump. Important for long-term development and injury prevention.
• Approach jump practice (daily, 5–10 minutes) — Practicing the one-step and two-step approach at a rim or wall. This is a skill that improves with repetition and can add inches without any fitness change.

A 14-year-old should train for jumps 2 to 3 times per week maximum. More is not better at this age — recovery is when adaptation happens, and growing bodies need more recovery time than adults. Avoid high-intensity depth jumps from tall boxes until 15 to 16 when connective tissue is more developed.

Comparing 14 to Other Teen Ages

Notice that the average vertical at 14 is significantly lower than at 17 or 18 even for athletes who train similarly. Much of this gap is natural development — the male who averages 13 inches at 14 may naturally reach 20 inches by 18 without any specific jump training, simply from pubescent development and general athletic activity.

Frequently Asked Questions