Ever stood on a basketball court or a volleyball net and watched a kid fly? You see them explode off the floor, grab a rim, or touch a net with ease, and you think, How is that even possible?
Then you look at yourself. Or you look at your own kid. And you realize there’s a massive gap between "just jumping" and actual explosive power.
If you’re here because you’re trying to figure out if your 13-year-old is hitting the right marks, you’ve likely seen a dozen different charts online. Some say one thing, some say another, and most of them are confusing. You want to know the average vertical jump for a 13 year old, but more importantly, you want to know what that number actually means for their development.
What Is a Vertical Jump, Really?
When we talk about a vertical jump, we aren't just talking about how high someone can hop. Practically speaking, we’re talking about explosive power. It’s that split-second ability of your muscles—specifically your legs and core—to transition from a standstill or a crouch into a rapid, forceful upward movement.
Real talk — this step gets skipped all the time Most people skip this — try not to..
In the world of sports science, we usually look at two types: the standing vertical and the approach vertical Worth keeping that in mind..
The Standing Vertical
This is the "pure" measurement. You stand with your feet shoulder-width apart, no running start, and you jump as high as you can. It measures raw, concentric strength. It’s how much power your muscles can generate from a dead stop Which is the point..
The Approach Vertical
This is what you see in basketball or volleyball. You take a step, a plant, and a leap. This involves momentum. Because you’re converting horizontal speed into vertical height, the numbers are always going to be higher. If you're testing a kid to see if they're ready for competitive athletics, the approach jump is usually the more "real world" metric Not complicated — just consistent. Still holds up..
Why This Number Matters Right Now
You might be wondering, "Why does a 13-year-old need to know this?"
Here’s the thing — 13 is a massive, chaotic year for the human body. This is the heart of puberty for many. It’s a time when bones are growing faster than muscles, coordination can go out the window for a few months, and hormonal shifts are changing how the body handles force.
Worth pausing on this one.
Understanding where a kid stands in terms of verticality isn't just about seeing if they can dunk a basketball. It’s about athletic baseline Nothing fancy..
If a kid is significantly below the average, it might just be a matter of growth spurts or lack of coordination. But if they are consistently struggling with explosive movements, it might be a sign that they need to focus more on foundational strength rather than just "jumping more."
Not obvious, but once you see it — you'll see it everywhere.
On the flip side, if a kid is jumping like a pro at 13, that’s a signal of high-level neuromuscular recruitment. In practice, it means their brain and muscles are talking to each other very efficiently. It’s a gift, but it’s also a warning: high-jumpers are often at a higher risk for patellar tendonitis (jumper's knee) if they don't build a foundation of strength to support that power Most people skip this — try not to..
The Real Numbers: Average Vertical Jump for a 13 Year Old
I hate giving single numbers because, frankly, they are misleading. A 13-year-old boy who has just hit a growth spurt will have a vastly different profile than a 13-year-old girl who is still developing Took long enough..
Still, we can look at the general ranges to give you a sense of where "normal" sits Simple, but easy to overlook..
Boys: The General Range
For boys, the numbers tend to climb rapidly between 13 and 15. At age 13, a typical standing vertical jump usually falls somewhere between 12 and 18 inches.
If they are hitting 20 inches or more, they are likely quite athletic or have had some early exposure to sports like basketball or track. In real terms, if they are under 10 inches, don't panic. It often just means the "explosiveness" hasn't been tapped into yet due to the body focusing on height rather than power.
Girls: The General Range
Girls often see a different trajectory due to different developmental timelines. At 13, a solid standing vertical jump for a girl is typically in the 10 to 15 inch range It's one of those things that adds up. Still holds up..
Again, this is a huge variable. A girl who is highly active in volleyball will likely sit at the top of that range, while a kid who is more focused on endurance sports (like cross country) might sit at the lower end.
The "Elite" Tier
If you see a 13-year-old hitting a 24-inch standing vertical, you aren't looking at an average kid. You're looking at a high-level prospect. These kids usually have a specific type of fast-twitch muscle fiber dominance that is often genetic, but also nurtured through specific plyometric training.
How to Actually Measure It
If you're going to do this at home or at a local gym, you have to do it right. If you just "eye-ball" it, you're wasting your time.
Use a Vertec or a Wall
The easiest way is the "wall method." Have the kid stand next to a wall and reach as high as they can with one hand. Mark that spot with a piece of tape. Then, they jump and touch the wall at the highest point possible. The difference between the two marks is the jump. It’s simple, it’s cheap, and it works.
Consistency is Key
Don't let them jump 10 times in a row. They'll get tired, and the numbers will drop. Take three jumps, leave a minute of rest between each, and take the best one. This is how professionals do it Small thing, real impact..
Common Mistakes: What Most People Get Wrong
I've seen so many parents and coaches get tripped up by these three things.
First, ignoring the "why" behind a low jump. If a kid is 13 and can't jump high, most people assume they are "unathletic." That's rarely the case. Which means usually, it's just that their body is currently prioritizing bone growth. During a growth spurt, the center of gravity shifts, and the nervous system has to recalibrate. It's temporary Less friction, more output..
Second, **overtraining.Please, don't do this. ** This is the big one. Still, jumping is high-impact. I see kids trying to do "jump training" every single day to increase their vertical. If a 13-year-old is jumping 50 times a day on concrete, they aren't getting more explosive—they are just begging for a knee injury.
Real talk — this step gets skipped all the time.
Third, focusing only on the jump. A vertical jump is a result of three things: strength, speed, and technique. If you only train the jump, you're missing the engine. You can't have a high-powered car with a tiny engine. You need the leg strength (the engine) to drive the jump (the speed) And that's really what it comes down to..
Practical Tips: How to Actually Increase Verticality
If you want to see those numbers move, you have to be smart about it. Practically speaking, at 13, we aren't looking for heavy squats or intense weightlifting. We are looking for neuromuscular efficiency.
Focus on "Landing Mechanics"
Before you teach a kid how to jump, you must teach them how to land. They should land softly, on the balls of their feet, with a slight bend in the knees. If they land "heavy" or with "loud" feet, they are absorbing all that force directly into their joints instead of their muscles. This is the fastest way to injury.
Plyometrics (The Right Way)
Low-impact plyometrics are gold for 13-year-olds. Think about small, controlled movements.
- Pogo Jumps: Short, quick bounces using only the ankles.
- Box Jumps: Jumping onto a stable, low platform. This is great because it emphasizes the "up" phase and minimizes the impact of the "down" phase.
- Broad Jumps: Jumping for distance rather than height to build horizontal power.
Don't Forget the
Don’t Forget the Core and Hip Mobility
A powerful vertical jump starts from a stable trunk and supple hips. Even the strongest legs can’t transfer force efficiently if the core collapses or the hips are tight. Incorporate two simple habits into each session:
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Core Activation Drills – Before any plyometric work, spend 30 seconds on dead‑bugs or bird‑dogs, focusing on keeping the lower back pressed to the floor while moving opposite limbs. This teaches the spine to stay neutral under load, which translates directly to a more explosive take‑off.
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Hip‑Opening Mobility – After the jumping set, do a dynamic hip‑flexor stretch (walking lunges with a torso twist) followed by a 20‑second pigeon pose on each side. Maintaining hip range of motion lets the athlete achieve a deeper knee bend without compromising form, unlocking extra inches of vertical.
Putting It All Together – A Sample Weekly Plan
| Day | Focus | Details |
|---|---|---|
| Monday | Technique + Low‑Impact Plyo | 3 × 5 pogo jumps, 3 × 5 box jumps (12‑in), landing‑mechanics cue, finish with core activation. |
| Wednesday | Strength & Mobility | Body‑weight squat variations (pause squats, tempo squats) 3 × 8, followed by hip‑mobility circuit. |
| Friday | Power & Broad Jump | 3 × 5 broad jumps for distance, 3 × 5 vertical jumps (measure best of three), finish with core work. |
| Saturday (optional) | Active Recovery | Light jog, dynamic stretching, foam‑roll quads/calves. |
Keep the total jumping volume under 30 contacts per session to protect growing joints, and always prioritize quality over quantity. Track the best jump each week on a simple chart; seeing incremental progress fuels motivation far more than chasing a single big number Nothing fancy..
Conclusion
Increasing a 13‑year‑old’s vertical isn’t about loading the barbell or grinding out endless jumps; it’s about teaching the body to move efficiently, landing safely, and building a strong, mobile foundation. By emphasizing proper landing mechanics, low‑impact plyometrics, core stability, and hip flexibility—and by keeping training sessions short, focused, and well‑rested—you’ll see steady, safe gains that translate to better performance on the court, field, or track. Stick with the process, celebrate the small improvements, and the vertical will follow naturally.
