Vertical Jump Calculator
Measure your vertical jump height using standing and jump reach heights, with adjustments for jump type. Use it to benchmark athleticism, track training progress, or evaluate sport-specific power.
About this calculator
Vertical jump height is measured as the difference between the highest point you can touch during a jump and your standing reach height: Jump Height = jumpReach − standingReach. Because different jump techniques produce slightly different outcomes, the calculator applies a correction multiplier: a standing jump uses 1.0×, a counter-movement (drop-and-jump) uses 1.05× to account for the stretch-shortening cycle, and a running approach jump uses 1.1× to reflect the added momentum. The full formula is: Jump Height = (jumpReach − standingReach) × multiplier. Power output can then be estimated from jump height and body weight using the Lewis formula: Power (W) = √(4.9 × body weight in kg) × jump height in meters × 9.81, though this varies by implementation. Tracking jump height over a training cycle is one of the most reliable indicators of lower-body explosive strength development.
How to use
Suppose an athlete has a standing reach of 220 cm, touches 275 cm at peak jump, weighs 80 kg, and performs a counter-movement jump. Step 1 – Raw difference: 275 − 220 = 55 cm. Step 2 – Apply counter-movement multiplier: 55 × 1.05 = 57.75 cm. The adjusted vertical jump height is approximately 57.8 cm. For context, NBA combine average is around 70–80 cm (28–32 inches), so 57.8 cm (about 23 inches) is a solid recreational athlete result. Re-test every 4–6 weeks under identical conditions — same warm-up, same time of day — to get meaningful progress data.
Frequently asked questions
What is the difference between a standing vertical jump and a counter-movement jump?
A standing vertical jump starts from a static position with no pre-movement, isolating pure concentric leg strength. A counter-movement jump (CMJ) begins with a rapid downward dip before the upward drive, activating the stretch-shortening cycle (SSC) — a stored elastic energy mechanism in tendons and muscles. The CMJ typically produces 5–10% greater height than a standing jump for the same athlete, which is why this calculator applies a 1.05× multiplier. Most sports rely on the CMJ pattern, making it the more functionally relevant test for basketball, volleyball, and sprint athletes.
How can I improve my vertical jump height with training?
Vertical jump improvement comes from increasing both maximal strength (force production) and rate of force development (RFD). Heavy compound lifts like squats and Romanian deadlifts build the strength base, while plyometric exercises — box jumps, depth jumps, and bounding — train the nervous system to apply that force quickly. Research suggests 6–12 weeks of combined strength and plyometric training can increase vertical jump by 4–10 cm in untrained to intermediate athletes. Adequate recovery and progressive overload are essential; jumping daily without recovery leads to neuromuscular fatigue rather than adaptation.
Why does a running approach increase vertical jump height compared to a standing jump?
A running approach allows an athlete to convert horizontal momentum into vertical force at takeoff, a mechanism known as the penultimate step braking action. The last two strides lower the center of mass and stiffen the plant leg, redirecting velocity upward more efficiently than a stationary start. Approach jumps in sports like basketball layups or volleyball spikes can be 10–15% higher than standing jumps for skilled athletes. The 1.1× multiplier in this calculator approximates that advantage, though the actual gain varies by technique, approach speed, and individual athletic skill.