🏀 Vertical Jump Calculator
Estimate jump height, touch height, and target gap from reach, flight time, and squat support
| Level | Men | Women | Notes |
|---|---|---|---|
| Below avg | <16 in | <10 in | Build base |
| Average | 16-20 in | 10-14 in | Recreational |
| Above avg | 20-26 in | 14-18 in | Athletic |
| Elite | 26-36+ in | 18-26+ in | High level |
| Profile | Reach / Height | Touch / Rim | Use |
|---|---|---|---|
| Short reach | 1.28-1.31x | 0-6 in | Needs more jump |
| Average reach | 1.31-1.35x | 6-12 in | Good baseline |
| Long reach | 1.35-1.39x | 12-18 in | Helps reach math |
| Very long | 1.39x+ | 18+ in | Great leverage |
| Band | Squat/BW | Jump boost | Notes |
|---|---|---|---|
| Beginner | 0.75-1.0x | 9-12 in est. | Foundation |
| Intermediate | 1.0-1.5x | 12-18 in est. | Solid support |
| Advanced | 1.5-2.0x | 18-24 in est. | Athletic power |
| Elite | 2.0x+ | 24+ in est. | Big spring |
| Metric | Formula | Use case | Notes |
|---|---|---|---|
| Touch jump | Touch - reach | Measured jump | Wall or tape |
| Flight jump | 48.26 x t^2 | Jump mat | t in seconds |
| Target jump | Rim + clear - reach | Goal touch | Rim math |
| Power index | Vert / BW x 100 | Relative power | Higher is better |
Vertical jump is the move jump upward in the air. It serves as exercise for endurance and strength and is a usual test for athletic skills. You also know it as Sargent jump, called after Dudley Allen Sargent.
Vertical jump drives the body upward along a vertical line from a still position using only muscle force. Most commonly you do it in athletics and professional sports, as basketball, football and track and field
How to Improve Your Vertical Jump
Vertical jump test is a standard test, mainly for athletic achievements in sportsmen in volleyball, basketball and high jump. It helps to measure leg muscle power, estimate muscle strength and aerobic skill. Vertical jump estimates and improves lower body power, and there are several ways to control jump height.
Only two methods exist for expanding vertical jump. First, you can strengthen the legs or the whole amount of force that they can push against the soil to create reaction. Second, you strengthen the rate of force development, or how quickly you can reach and use maximum force.
Jump expresses power, which is force multiplied by speed. Good technique gives control and allows you to jump effectively.
The “springiness” required for good vertical jump comes from rebound power. That means to absorb impact, change it to potential energy by means of the elastic muscles and tendons, and later quickly push. Jump technique, sprints, foot strength and exercises for fast twitch, as depth jumps or jump rope with light feet, all hlep.
The secret is to minimize the time that feet stay on the ground.
Vertical jump is one of those physical attributes that genetics mostly control. It can grow maybe 25-30 percent, and that is all. Without a boost of absolute force it is not possible to improve.
Every day before training, you do strong moves as med ball throws, jumps and sprints. Simply entering and lifting do not suffice. Warm up of the central nervous system at every session helps to expand force, power and ultimately jump skill.
Practical technique matters, because jump height depends on knee bend before the jump and arm use. Many traditional jump tests require facing forward. Even so, most sportsmen during games turn hips, jump sideways and use various moves.
Regular squatting is efficient advice. Olympic lifts as snatches and cleans bear more than squatting alone. Box jumps are not the best plyometric exercise, but if you do them, a low rep plan works well, because it helps to minimize return times quickly.
Whether young or expert, fat, lightweight or normal weight, the same general training principles count for all that want to jump higher. Strength and light weight helps to build a big vertical jump. Every extra mass risks to lower the jump, unless it is compensated by means of explosivepower.
