Vertical jump test score chart

Table above provides a breakdown of vertical jump ratings for males and females based on different jump height ranges. These ratings help assess an individual’s lower body power, which is crucial for sports like basketball, volleyball, and track and field. Here’s how to interpret each category:

1. Excellent:

   • Males: >28 inches / >70 cm
   • Females: >24 inches / >60 cm
   • Guide: This category is typically achieved by elite athletes with exceptional lower body strength and explosive power. If you fall into this range, you’re likely at the top level for vertical jump performance.
   • Tip: Continue refining technique with explosive drills and strength exercises to maintain and improve.

2. Very Good:

   • Males: 24-28 inches / 61-70 cm
   • Females: 20-24 inches / 51-60 cm
   • Guide: This is an above-average range often seen in trained athletes and those regularly working on their leg power.
   • Tip: To reach the "Excellent" level, consider focusing on plyometric training and exercises that build explosiveness, like box jumps and power cleans.

3. Above Average:

   • Males: 20-24 inches / 51-60 cm
   • Females: 16-20 inches / 41-50 cm
   • Guide: Many recreational athletes or people with active lifestyles fall in this range.
   • Tip: Improve strength in the quadriceps, glutes, and calves, and work on flexibility to help boost your jump height.

4. Average:

   • Males: 16-20 inches / 41-50 cm
   • Females: 12-16 inches / 31-40 cm
   • Guide: This range is typical for individuals with some level of fitness but without specific jump training.
   • Tip: Add basic plyometric exercises (e.g., jump squats) and foundational leg strength exercises like lunges and squats to improve your vertical.

5. Below Average:

   • Males: 12-16 inches / 31-40 cm
   • Females: 8-12 inches / 21-30 cm
   • Guide: Those in this category may have limited lower body strength or minimal experience with jump training.
   • Tip: Start with low-impact strength exercises to build a base, then gradually add more dynamic movements as you build strength and confidence.

6. Poor:

   • Males: 8-12 inches / 21-30 cm
   • Females: 4-8 inches / 11-20 cm
   • Guide: A lower jump height typically indicates limited strength or mobility in the legs.
   • Tip: Begin with basic strength exercises to build foundational muscle and consider working with a trainer for specific guidance on movement patterns and strength development.

7. Very Poor:

   • Males: <8 inches / <21 cm
   • Females: <4 inches / <11 cm
   • Guide: This category may indicate a lack of conditioning or significant mobility limitations.
   • Tip: Start with low-resistance strength training, balance exercises, and work on flexibility. Building a foundation gradually will prevent injury and set you up for consistent improvement.