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Plyometrics Vertical Jump Calculator

Input your current physical strength ratio and training experience to estimate your vertical leap increase potential.

Example: If you weigh 160 lbs and squat 240 lbs, your ratio is 1.5.
Estimated Potential Gain
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Fill in parameters to see results.

The Science of Plyometrics and Vertical Jump Gains

Plyometric training utilizes the Stretch-Shortening Cycle (SSC) to increase explosive power. By rapidly stretching a muscle (eccentric contraction) and immediately contracting it (concentric contraction), you train your tendons to store and release elastic energy. This translates directly to a higher takeoff velocity.

How Squat Strength Interacts with Plyometrics

Your back squat maximum is a measure of absolute force production. However, jumping occurs in less than 0.2 seconds, which is too fast to recruit maximum absolute strength. You must train your Rate of Force Development (RFD) to translate strength into vertical jump height:

  • Ratio Under 1.5x Bodyweight: You are strength-limited. Focused strength work (squats, deadlifts) combined with basic low-intensity plyometrics (pogos, box jumps) will yield the fastest vertical leap gains.
  • Ratio Over 1.5x Bodyweight: You have the base engine. You are reactivity-limited. Focussed high-intensity plyometrics (depth jumps, shock jumps, reactive bounds) will help you translate your absolute force capacity into speed.