What is the difference between standing and running vertical?

A standing vertical jump is from a stationary position. A running (approach) vertical adds momentum from a run-up, typically adding 4-8 inches. Basketball players often test both; the running vertical is used for game scenarios.

How can I improve my vertical jump?

Combine strength training (squats, deadlifts), plyometrics (box jumps, depth jumps), and power exercises (Olympic lifts, jump squats). Most programs take 6-12 weeks to see measurable improvement of 2-6 inches.

Is hang time really longer for higher jumpers?

Yes, but less than you might think. A 24-inch vertical gives about 0.70 seconds of hang time. A 36-inch vertical gives about 0.86 seconds. The difference is small, but the visual effect is dramatic.

Jump Height Calculator

Calculate vertical jump height from standing reach and jump reach, or from hang time. Used for basketball, volleyball, and athletic testing.

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Standing Reach

Jump Reach

Vertical Jump Height

24 in

Jump Height (cm)61 cm

Estimated Hang Time0.705 sec

Vertical Jump Height vs Standing Reach

View formula & how it works →

How Vertical Jump Is Measured

Vertical jump is the difference between how high you can reach standing flat-footed and how high you can touch at the peak of a jump. Stand next to a wall, reach up, mark the spot. Then jump and slap the wall at your highest point. The gap between those two marks is your vertical.

Formula

Vertical Jump = Jump Reach - Standing Reach

Hang Time = 2 x sqrt(2 x Height(m) / 9.81)

Hang time is calculated from freefall physics. A 24-inch vertical gives about 0.70 seconds of air time. A 36-inch vertical gives 0.86 seconds. The visual difference is dramatic, but the actual time difference is small.

When to Use This

Athletes testing for basketball, volleyball, football, or track and field. Coaches use vertical jump as a proxy for lower-body explosiveness. The NBA combine, NFL combine, and college athletic testing all measure standing and running verticals.

How to Read Your Result

RatingMenWomen Below averageUnder 16 inUnder 10 in Average16-20 in10-14 in Good20-24 in14-18 in Very good24-28 in18-22 in Excellent28-32 in22-26 in Elite32+ in26+ in

For context, the NBA combine average is 28-35 inches for a standing vertical. Running verticals are typically 4-8 inches higher because of the added momentum.

What Affects Your Score

Fast-twitch muscle fiber ratio, relative leg strength (especially glutes and quads), and technique all play a role. Heavier athletes tend to have lower verticals in absolute terms, but pound-for-pound the numbers tell a different story. Training programs that combine heavy squats with plyometrics (box jumps, depth jumps) typically produce 2-6 inches of improvement over 6-12 weeks.

Common Mistakes

Measuring against a wall without chalk or a Vertec device. Guessing where you touched gives inaccurate results.

Comparing standing vertical to approach vertical. They test different things. Always specify which you measured.

Testing after a workout. Fatigued muscles underperform. Test when fresh for a true baseline.

Example Calculation

A player with a 96-inch standing reach and 120-inch jump reach.

01Vertical jump = 120 - 96 = 24 inches.
02In cm = 24 x 2.54 = 61 cm.
03Height in meters = 24 x 0.0254 = 0.610 m.
04Hang time = 2 x sqrt(2 x 0.610 / 9.81) = 2 x 0.353 = 0.705 seconds.

Frequently Asked Questions

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