Vertical Jump Calculator
Calculate your vertical jump potential from squat strength or determine required squat strength for target jump height
Vertical Jump Calculator: Complete Science-Based Guide
Our vertical jump calculator uses the scientifically-validated formula: Vertical Jump (inches) = (18.2 × Squat-to-Bodyweight Ratio) – 8.5. This correlation between squat strength and jump performance helps athletes optimize training and set realistic goals.
🏋️ Maximum Strength Foundation
Squat strength provides the foundation for explosive power. Research shows that athletes with higher squat-to-bodyweight ratios typically achieve greater vertical jump heights. Studies demonstrate the strong correlation between lower body strength and jumping ability.
⚡ Rate of Force Development
Jump performance depends on how quickly you can generate force. Athletes with strength surplus need explosive training, while those with power surplus need more strength work. Research validates this diagnostic approach.
🏆 Vertical Jump Standards by Sport
| Sport/Category | Position/Group | Average Jump (inches) | Average Jump (cm) |
|---|---|---|---|
| NFL Football | Defensive Back | 38.0 | 96.5 |
| Wide Receiver | 36.5 | 92.7 | |
| All Positions | 32.0 | 81.3 | |
| Offensive Lineman | 27.0 | 68.6 | |
| NBA Basketball | Guards | 33.0 | 83.8 |
| All Positions | 29.0 | 73.7 | |
| Volleyball | Men’s | 27.0 | 68.6 |
| Women’s | 19.0 | 48.3 | |
| Track & Field | Men’s High Jump | 38.0+ | 96.5+ |
| Women’s High Jump | 28.0+ | 71.1+ | |
| General Population | Average Male (20-30) | 18.0 | 45.7 |
| Average Female (20-30) | 12.0 | 30.5 |
🧮 Scientific Formula Breakdown
1. Squat-to-Bodyweight Ratio:
Ratio = 1RM Squat Weight ÷ Bodyweight
2. Predicted Vertical Jump:
Jump Height (inches) = (18.2 × Ratio) - 8.5
3. Required Squat Strength:
Required 1RM = [(Target Jump + 8.5) ÷ 18.2] × Bodyweight
Example: 180 lb athlete with 360 lb squat has 2.0 ratio → (18.2 × 2.0) – 8.5 = 27.9 inch predicted jump
💡 Training Optimization Strategies
Strength Surplus
If you’re strong but jump lower than predicted, focus on plyometrics, box jumps, and explosive movements to improve Rate of Force Development.
Power Surplus
If you jump higher than predicted, prioritize strength training with heavy squats and deadlifts to raise your strength ceiling.
Balanced Profile
When actual matches predicted jump, maintain balanced training combining strength work with explosive movements for continued progress.
Progress Tracking
Use our Wilks Calculator to compare strength across weight classes and track overall progress.
🔬 Accuracy & Limitations
Our calculator is based on peer-reviewed research correlating squat strength to vertical jump performance. Consider these factors:
- Height Variations: Most accurate for athletes 5’7″ – 6’2″. Shorter athletes may need higher ratios, taller athletes may achieve targets with lower ratios.
- Training Background: Athletes with extensive jumping experience may exceed predictions due to superior technique and neuromuscular coordination.
- Squat Depth: Formula assumes full-depth, below-parallel squats. Partial squats will inflate predictions.
- Jump Type: Predicts standing vertical jump. Running or approach jumps will typically be 2-4 inches higher.
- Individual Factors: Limb length ratios, muscle fiber types, and training specificity affect the strength-to-jump relationship.
- Age Considerations: Younger athletes may have better power conversion, while older athletes may rely more on strength.
🎯 Common Jump Height Goals
Touch Basketball Rim (10 feet)
Required Jump: ~24-30 inches (depending on height and reach)
Typical Squat Needed: 1.8-2.1x bodyweight
Dunk Basketball (10 feet)
Required Jump: ~30-36 inches (depending on height and reach)
Typical Squat Needed: 2.1-2.4x bodyweight
Elite Athletic Performance
Target Jump: 35+ inches
Required Squat: 2.4x+ bodyweight
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