Curious enough to know what is the average vertical jump by age group to know whether or not you are on the right track? Know the details here!
A vertical jump is one of the important components that coaches look for when finding the right member to complete their team. It is a test that measures one’s power output through seeing how high you can be able to jump into a single explosive movement. Knowing the average height for a vertical leap allows you to track your progress.
Knowing the importance of vertical jump in a deeper sense
Every athlete identifies that vertical leap is a core athletic skill. It is mostly related to volleyball and basketball players. Even the NFL makes use of the vertical jump to know the overall athletic value of a player. It is more than just assessing the athletes. Vertical jump also reveals a lot with regard to skills when combined with chin up test, bench press, 40-yard dash, and other common athletic tests.
Aside from being a good test taker to determine the athletic power of players, vertical jump helps improve your speed, power, and strength as well.
How is the vertical jump measured?
The process is pretty simple. All you need is a chalk, tape measure, and a wall. Rub chalk on your fingers first. Stand against the wall with your shoulders being dominant. Reach up as high as you can and then touch the wall. Leave a chalk mark. Then, bend your knees without moving on that position. Jump as high as possible. Reach high on the wall using your arm and put a new mark on it. In order to get your vertical leap score, simply measure the distance between 2 points in inches.
Now, let’s get straight to the point…
…what is the average vertical jump by age group?
Often, the average vertical jump is a physical fitness comparison performed by different age groups. For ordinary or non-athletic individuals, it is merely seeing basic physical fitness. But for athletes whose goal is to make their playing experience a lot more productive and fun, ensuring an above average score is very integral. You want to strive as possible to be on top. After all, that is what scouts and coaches’ basis in terms of evaluations.
- 10 yrs. old – 10.9 inches
- 11 yrs. old – 12.1 inches
- 12 yrs. old – 13.3 inches
- 13 yrs. old – 14.5 inches
- 14 yrs. old – 15.7 inches
- 15 yrs. old – 17 inches
- 16 yrs. old – 18.2 inches
- 17-20 yrs. old – 19.5 inches
- 20-29 yrs. old – 20 inches
- 30-39 yrs. old – 17 inches
- 40-49 yrs. old – 14 inches
- 50-59 yrs. old – 11 inches
As you see, your vertical leap height tends to increase when you reach the 20s, and becomes lower once you reach 30 years old and above.
Variables in your jumping ability
What affects your capacity to hop higher? There are many different factors identified, including:
Genetics: As what many studies claim, genetics really contribute to the person’s ability to jump higher. It is partly accountable for determining the types of muscle fiber, which is crucial for vertical jump.
Gender: This one is obviously a real factor. There is a difference between women and men as well as the level of athlete (college, high school, professional). This contributes to the quality of training and the total amount of training.
Type of body: Often, tall people are not the most athletic, contrary to some beliefs. A thin, long body with long limbs is ideal for running and jumping. Though, you don’t need to be too thin or else you’ll not be able to perform as expected. You can be lean and muscular, but you could still be stocky and short.
Strength: There are some who were born strong, regardless of the body size or height. Although, don’t lose hope because you can still improve your strength by training well. Combine your height with some strength levels and you could get athletes such as Usain Bolt and LeBron James.
Sport: Many might not be fully aware, but the sports you choose have an impact on your jumping skill as well. Sports like volleyball, basketball, and football require jump training, while hockey and baseball sports do not require much of this.
Other factors that affect jumping ability include age, training experience, position, and training emphasis. While the room for naturally gifted individuals is wide, everyone may not be capable of becoming a world-class athlete. Though, anyone can be flexible as well as develop explosiveness and strength over time.
Exercises that can be done for improvement
Whether you went to increase your power output or you failed in below average jump ranges, there are techniques and exercises you can include in your workout. The most basic yet most important is increasing the leg strength. After all, it is where your jumping ability depends on.
Add leg strength exercises such as deadlifts, squats, and lunges. Aim to complete 3 sets of around 8-12 repetitions each. Plyometric is another excellent workout as it helps improve the neuromuscular and muscular contraction speed and stretch shortening cycle. Add it in your regimen once or twice for every week. Among the plyometric exercises ideal are repetitive hops, bounds, and jumps with one or both legs.
As muscles tend to get damaged or injured when overused, warm up and static cool down after every workout is necessary. Stay hydrated all the time. Don’t work out that same muscle groups on sequential days. And, don’t forget to treat yourself a day off. That is very important. For those who are not very much familiar with the exercise or have been experiencing persistent pains or aches, consult a doctor immediately.
To make your goal more tangible, a vertical jump program could be of maximum assurance. It is designed for every athlete, aiming to help them gain more inches in their vertical height. Just make sure you are eyeing for or using a reliable program.