Vertical Jump Power Calculator

Understanding Vertical Jump Power

Vertical Jump tests are usually just reported as the distance jumped in centimeters or inches. This does not always tell the full story. A heavier person jumping the same height as a lighter one has to do much more work to move the larger mass. Therefore it is sometimes useful to convert the jump test score to units of power or work.

The mechanical work performed to accomplish a vertical jump can be determined by using the jump height distance that was measured (using Work = Force x Distance where Force = Mass x Acceleration). However, Power cannot be calculated directly (Power = Work / time) since the time that force is acted on the body is unknown. Power can be directly measured using a force plate, though these are not readily available. Over time, several different formulas have been developed that estimate power from vertical jump measurements.

The Scientific Formulas Explained

The examples below all use a hypothetical vertical jump of 60 cm (0.6 meters or 23.5 inches) by a person 75 kg and 180 cm. As you can see, there are widely different results achieved. This is partly due to it not always being clear if peak power or average power is being estimated.

Lewis Formula

The Lewis formula or nomogram (Fox & Mathews, 1974) is a commonly used formula (found in many high school text books). This formula only estimates average power, and is based on a modified falling body equation. The original formula used the units of kg·m·sec⁻¹. To convert the result to Watts (the standard unit for Power), the factor of 9.81 has been added.

Average Power (Watts) = √4.9 x body mass (kg) x √jump-reach score (m) x 9.81

Example Calculation:

• Average Power = (square root of 4.9) x body mass(kg) x (square root of jump distance(m)) x 9.81
• Average Power = 2.2136 x 75 x 0.7746 x 9.81
• Average Power = 1261.6 Watts

Harman Formula

To improve on the limitations of the Lewis formula, Harman et al. (1991) established equations for both peak and average power through multiple regression procedures. These equations were validated using force plate measurements with trained athletes.

Peak power (W) = 61.9 · jump height (cm) + 36.0 · body mass (kg) + 1,822

Average power (W) = 21.2 · jump height (cm) + 23.0 · body mass (kg) – 1,393

Example Calculations:

• Peak power (W) = (61.9 x 60) + (36 x 75) + 1822
• Peak power (W) = 3714 + 2700 + 1822 = 8236 Watts
• Average power (W) = (21.2 x 60) + (23 x 75) - 1393
• Average power (W) = 1272 + 1725 - 1393 = 1604 Watts

Johnson & Bahamonde Formula

Johnson and Bahamonde (1996) also developed a formula for the calculation of peak and average power from the vertical jump test, using the countermovement jump. These equations use the additional factor of body height, which improves accuracy by accounting for body proportions.

Power-peak (W) = 78.6 · VJ (cm) + 60.3 · mass (kg) - 15.3 · height (cm) - 1,308

Power-avg (W) = 43.8 · VJ (cm) + 32.7 · mass (kg) - 16.8 · height (cm) + 431

Example Calculations:

• Peak power (W) = (78.6 x 60) + (60.3 x 75) - (15.3 x 180) - 1308
• Peak power (W) = 4716 + 4522.5 - 2754 - 1308 = 5176.5 Watts
• Average power (W) = (43.8 x 60) + (32.7 x 75) - (16.8 x 180) + 431
• Average power (W) = 2628 + 2452.5 - 3024 + 431 = 2487.5 Watts

Sayers Formula

The Sayers Equation (Sayers et al. 1999) is the most recent and estimates peak power output (Peak Anaerobic Power output or PAPw) from the vertical jump. This formula was cross-validated across multiple populations and is considered highly reliable.

PAPw (Watts) = 60.7 · jump height(cm) + 45.3 · body mass(kg) - 2055

Example Calculation:

• PAPw = (60.7 x 60) + (45.3 x 75) - 2055
• PAPw = 3642 + 3397.5 - 2055 = 4984.5 Watts

Bosco Formula

A formula for average power measurement from the Bosco Repeated Vertical Jump Test has been determined. This is specifically for repeated jumps over a period of time. The average power generated (W) is calculated from the test duration (Ts from 15 to 60 s), the number of jumps (n), total flight time (Ft), and where g is the acceleration due to gravity:

W = (Ft Ts g²) / 4n (Ts - Ft)

Sport-Specific Applications

Vertical Jump Power in Different Sports

Basketball
Elite NBA players typically generate 4000-6000 watts of peak power during vertical jumps. Guards often have higher power-to-weight ratios, while centers generate more absolute power due to greater body mass. The average NBA player has a vertical jump of 71-76 cm (28-30 inches), translating to approximately 4500-5500 watts for a 90kg player.

Volleyball
Olympic volleyball players, particularly outside hitters and middle blockers, commonly generate 3500-5000 watts. Beach volleyball players often show slightly lower absolute power but higher relative power due to lower body mass. The repetitive nature of jumping in volleyball makes average power equally important as peak power.

Olympic Weightlifting
Weightlifters demonstrate exceptional power outputs, with elite athletes generating 5000-7000+ watts. The correlation between vertical jump power and clean & jerk performance is particularly strong (r = 0.85-0.90). A 100kg weightlifter with a 75cm vertical jump would generate approximately 6000 watts peak power.

American Football
NFL Combine results show wide variation by position. Defensive backs and wide receivers typically generate 3500-4500 watts, while offensive linemen can produce 5000-6500 watts due to higher body mass despite lower jump heights. The NFL uses vertical jump power as a key indicator for positions requiring explosive movement.

Track and Field
High jumpers and triple jumpers show the highest power-to-weight ratios, often exceeding 60 watts/kg. Sprinters typically generate 4000-5500 watts, with strong correlations between vertical jump power and 60m sprint times (r = -0.72 to -0.78).

Using Power Results for Training

Based on your calculated power output, training recommendations vary:

How to Improve Your Vertical Jump Power

Research by Robert Wood, MSc Sports Science, and validated by the National Strength and Conditioning Association (NSCA), shows that combining heavy resistance training with plyometric exercises produces the greatest improvements in vertical jump power.

Evidence-Based Training Methods

1. Strength Training Phase (Weeks 1-6)
Build a foundation with compound movements: back squats (3-5 sets of 3-5 reps at 80-90% 1RM), Romanian deadlifts, and front squats. Research shows strength gains of 20-30% translate to 10-15% improvements in jump power.

2. Power Development Phase (Weeks 7-12)
Transition to explosive movements: power cleans (3-4 sets of 3 reps at 70-80% 1RM), jump squats with 30-40% 1RM, and box jumps. This phase typically yields 8-12% improvements in peak power output.

3. Plyometric Integration (Ongoing)
Incorporate depth jumps (optimal drop height: 30-60cm based on training level), single-leg bounds, and reactive jumps. Athletes show 15-25% power improvements after 8 weeks of plyometric training.

Position-Specific Training Guidelines

For Team Sport Athletes: Focus on repeated jump ability with sets of 5-10 jumps with short rest (1:3 work-rest ratio). Include directional changes and sport-specific movements.

For Power Athletes: Emphasize maximal efforts with full recovery (1:10+ work-rest ratio). Prioritize quality over quantity with 3-5 maximal jumps per set.

For Endurance Athletes: Integrate lower-intensity plyometrics (20-30 contacts per session) to maintain power while avoiding interference with endurance adaptations.

Understanding the Physics Behind the Formulas

The vertical jump is a complex movement involving multiple biomechanical factors. According to research published by Robert J. Wood, PhD in Exercise Physiology from the University of Western Australia and founder of Topend Sports, the key determinants of vertical jump power include:

• Rate of Force Development (RFD): Elite athletes generate peak force in 100-200 milliseconds, compared to 300-500ms for untrained individuals
• Elastic Energy Storage: The stretch-shortening cycle contributes 20-30% of jump height through elastic energy in tendons
• Motor Unit Recruitment: Trained athletes recruit 85-95% of available motor units compared to 60-70% in untrained
• Coordination: Optimal sequencing of hip, knee, and ankle extension (proximal to distal pattern)

Common Testing Errors and Solutions

Accurate power calculation depends on precise measurement. Common errors include: