What Is a Good Vertical Jump for My Age?

The Short Answer by Age Group

Vertical jump ability develops through teenage years, peaks in the mid-to-late 20s, and gradually declines after 30. The table below shows what's considered below average, average, good, and elite for each age group for untrained males — meaning people who aren't following a specific jump training program.

Average Vertical Jump for Women by Age

Female vertical jump norms are consistently lower than male norms due to differences in muscle mass, hormone levels, and fiber type distribution. However, the relative improvement from training is just as significant — female athletes see the same percentage gains from dedicated jump training as males.

Vertical Jump Averages by Sport

If you play a sport, the general population average isn't the right comparison — you want to know how you stack up against other athletes in your sport. Here's what average and elite looks like across the most common sports.

Basketball

Basketball players are the most commonly tested population for vertical jump, which is why we have the most reliable data. Jump training is built into most basketball programs from high school onward.

Volleyball

Volleyball players — particularly outside hitters and middle blockers — often have vertical jumps rivaling basketball players. The explosive demands of the sport mean jump training is central to volleyball conditioning at every level.

Football

Vertical jump is a key metric at every NFL combine and college pro day. It's used as a measure of explosiveness and athleticism across all positions, though expectations vary by role.

Track and Field / General Athletics

Sprinters and jumpers typically have the highest vertical jumps of any athletes — the training overlap between sprinting, bounding, and vertical jump is significant. High jumpers and long jumpers routinely achieve vertical jumps of 36 inches or more.

How Vertical Jump Changes With Age

Vertical jump follows a predictable arc across a lifetime. Understanding this helps you set realistic expectations and training goals at every stage.

Teenage Years (13–18)

This is a period of rapid improvement driven by natural hormonal development. Males see the biggest gains between 14 and 17 as testosterone levels rise and fast-twitch muscle fiber development accelerates. This is the best window for building a jump foundation — gains made in the teenage years tend to stick.

Peak Years (19–28)

Most athletes reach their maximum vertical jump potential somewhere in their early-to-mid 20s. This is when the combination of maximal strength, nervous system efficiency, and muscle mass peaks. With proper training, 28 inches or above is achievable for most dedicated male athletes in this age group.

Early Decline (29–40)

Vertical jump begins to decline gradually after the late 20s. However, trained athletes in their 30s typically still outperform untrained 20-year-olds. The decline is largely driven by reductions in fast-twitch muscle fiber size and nervous system firing rate — both of which respond well to continued explosive training.

Masters Athletes (40+)

The rate of decline accelerates after 40, but it's far from a cliff. Masters athletes who maintain a consistent training routine — particularly heavy squats and plyometrics — preserve explosive power significantly better than sedentary individuals. A 45-year-old who trains seriously can outjump an untrained 25-year-old.

How to Improve Your Vertical at Any Age

Regardless of your current age or vertical jump, the same fundamental principles drive improvement. The main variables are training intensity and recovery capacity — both of which need to be managed differently at different ages.

The Most Effective Methods (All Ages)

• Heavy squats (1.5–2.0× bodyweight) — The single biggest predictor of vertical jump outside of genetics. Building squat strength produces reliable vertical jump gains at every age.
• Depth jumps — Step off a box 12–18 inches high, land, and immediately jump as high as possible. This trains the stretch-shortening cycle that produces explosive power.
• Single-leg training — Bulgarian split squats and single-leg press build the unilateral strength that transfers directly to jumping.
• Sprint training — Sprinting and jumping use overlapping muscle recruitment patterns. Athletes who sprint regularly tend to jump higher.

What Changes With Age

Younger athletes (under 25) can handle higher training volumes and recover faster. Masters athletes (35+) should reduce session volume, increase recovery time between explosive training days, and prioritize quality over quantity. Two high-quality plyometric sessions per week is enough for athletes over 35 — more than that typically increases injury risk without adding jump height.

Frequently Asked Questions