Testing your lower-body strength and anaerobic power can be effectively done through the vertical jump. One’s vertical jump height can serve as a crucial indicator of overall athletic performance. Accordingly, we consulted a fitness expert to unveil the vertical jump height that signifies exceptional lower-body power.

Amani Taylor, PT, DPT, of FYZICAL Affton, shares the key factors that impact your vertical jump.

The expert explains, “Jump performance is dependent on the power produced during the stretch-shortening cycle. This cycle involves active muscles undergoing both stretching (eccentric contraction) and immediate shortening (concentric contraction).” She further notes that as we age, our muscular power diminishes due to various factors such as an increase in passive mass, muscle mass loss in different muscle groups, changes in skeletal muscle cross-sectional area, and alterations in tendon elasticity. If we fail to generate adequate power to combat gravity, our jump performance is compromised despite the stretch created during the cycle.

Keep in mind that your height and weight can impact results.

According to Amani, “Typically, smaller athletes possess a higher strength-to-mass ratio compared to larger athletes. This ratio enables them to achieve higher jumps than larger individuals who need to exert more power to counteract gravity’s downward force.”

Now, let’s get into the vertical jump height that signals top-notch lower-body power.

Vertical Jump Benchmarks To Aim For

According to Amani, the average man’s vertical jump height is upwards of 20 inches and a woman’s is upwards of 16 inches. For lower-body strength and power to be classified as off the charts, a man would aim for ~28 inches and a woman would strive for ~24 inches.6254a4d1642c605c54bf1cab17d50f1e

The 60-Second Strength Test That Reveals Your True Fitness Age

How to Safely Test Your Vertical Jump

Amani breaks down the wall and chalk method.

1. Head to an unobstructed wall in your home or at the gym.
2. Put some chalk on your dominant hand’s fingertips.
3. Stand tall with your dominant shoulder about 6 inches away from the wall.
4. With both feet flat on the floor, reach up as high as you’re able to and make a mark on the wall with your chalk hand.
5. Return to standing.
6. Flex at your knees and hips, pressing your trunk forward and reaching your arms back.
7. Jump up, reaching your dominant hand overhead and moving your nondominant hand downward.
8. Once you reach your highest point, make a second mark on the wall using your dominant hand.
9. Measure the distance between the two chalk marks to determine your score.
10. The best out of three trials is recorded to the closest 0.5 inches.

Alexa Mellardo