Why Is My Vertical So Small? Uncovering the Truth Behind It

Frustrated with Your Vertical Jump? Here’s Why It Might Be Small

If you've ever wondered, “Why is my vertical so small?” you're definitely not alone. Many people—whether they're athletes, fitness enthusiasts, or just those looking to improve their performance—feel frustrated when they can't jump as high as they'd like. I totally get it. I’ve had friends, like Alex, who constantly complain about feeling stuck with their jump height, despite hitting the gym hard and working on their fitness. So, let’s take a deeper look at why your vertical might not be as big as you'd hoped.

Understanding Vertical Jump: It’s Not Just About Leg Strength

First things first, when we talk about vertical jump, we’re referring to the height you can jump from a standing position. But here’s the thing: many people automatically assume it’s all about leg strength. While leg strength plays a huge role, it’s not the only factor that determines how high you can jump. So, let’s break down the key components of a vertical jump.

Key Factors That Affect Vertical Jump

1. Leg Strength and Power

   • Yes, your leg muscles, especially the calves, quads, and hamstrings, are crucial. But strength alone doesn’t guarantee height. It’s about how quickly those muscles can generate force. This is where explosive power comes in.

2. Explosiveness and Speed

   • You can have strong legs, but if they aren’t trained to react explosively, you won’t get that big leap. Explosive exercises like plyometrics (think box jumps, depth jumps) are key here. Without training for explosiveness, even the strongest legs might fall short.

3. Flexibility and Mobility

   • Flexibility, especially in your hips and ankles, is a huge part of maximizing your jump. Without proper flexibility, you’ll lack the range of motion needed to fully extend your legs and get the most height.

4. Technique and Form

   • It’s easy to underestimate how important technique is in jumping. How you bend your knees, how you position your arms, and how you time your jump—all of these impact your vertical. It’s not just about raw strength; it’s about using your body efficiently.

Could Genetics Be Holding You Back?

I know, it’s frustrating to think about, but yes—genetics can play a role in how high you can jump. I was talking with a friend, Ryan, recently, and he shared something I hadn’t really thought about. He’s been working on his vertical for months but still can’t seem to break through certain limits. He started wondering if it was all about his body type—muscle fiber composition plays a huge role.

Muscle Fiber Types: Slow-Twitch vs. Fast-Twitch

Here’s the thing about muscle fibers: fast-twitch fibers are the ones that give you the explosive power you need for a great vertical jump. However, not everyone is born with a high proportion of fast-twitch fibers, and that can make a big difference in how high you can jump. If you’re naturally more inclined toward slow-twitch fibers, which are built for endurance, your ability to jump high will be more limited, despite all your training.

While there’s not much you can do to change the number of fast-twitch fibers you’re born with, training can still improve how those fibers respond. So don’t give up hope!

Common Mistakes That Could Be Sabotaging Your Progress

Okay, now let’s be honest here. Sometimes, the issue with your vertical isn’t about what you're lacking—it’s about what you might be doing wrong. Trust me, I’ve made these mistakes before!

Mistake #1: Not Doing Enough Plyometrics

You can lift weights all day, but if you’re not doing explosive exercises, you might not see the jump gains you’re hoping for. I know I made the mistake of focusing too much on strength training when I first started working on my vertical. While it’s important, plyometrics like box jumps, squat jumps, and bounding are the secret sauce to increasing your vertical.

Mistake #2: Skipping Recovery

Recovery is huge, and it’s something a lot of people overlook. If you’re pushing yourself hard in training but not giving your muscles enough time to recover, you’re not going to see the progress you want. Your muscles need time to repair and grow stronger. Sleep, nutrition, and stretching all play a big role here.

Mistake #3: Not Tracking Your Progress

I get it—when you’re trying to improve something, it’s easy to get frustrated if you don’t see immediate results. But how do you know if you’re improving if you’re not keeping track? Tracking your jump height—even with something as simple as chalk on a wall—can help you identify patterns and see how your training is impacting your vertical over time.

What You Can Do to Improve Your Vertical Jump

Now that we’ve got all the background covered, let’s talk about some actionable tips you can implement today.

Focus on Plyometrics and Explosive Movements

Incorporate plyometric exercises into your routine—box jumps, depth jumps, lateral bounds, and jump squats. These are the types of movements that train your body to be more explosive, which is exactly what you need for a higher vertical.

Improve Your Flexibility

I didn’t realize how important flexibility was for my jump until I started adding dynamic stretches and yoga into my routine. Stretch your calves, hamstrings, and hip flexors regularly to improve your range of motion. More flexibility means you can extend your legs more fully during the jump.

Train Your Core and Upper Body

This might sound weird, but your core and upper body play a role too! A strong core helps stabilize your body during the jump, and a good arm swing can help generate more height. So don’t neglect these areas while working on your vertical.

Conclusion: Keep Pushing, You’ll Get There!

In the end, if you're wondering why your vertical is small, it could be a combination of factors—genetics, training habits, and technique. But here’s the thing: you can absolutely improve it with the right approach. Whether it’s focusing more on explosive movements, fixing your form, or giving your body the rest it needs, there’s always room for progress.

I know it’s tough sometimes, especially when it feels like you’re stuck at a certain point. But trust me, with the right strategy and a little patience, you’ll see improvement. Keep training smart, and remember—your best jump is ahead of you!

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The predicted height for a female, based on your parents heights, is 155 to 165cm. Most 15 year old girls are nearly done growing. I was too. It's a very normal height for a girl.

Is 160 cm too tall for a 12 year old?

How Tall Should a 12 Year Old Be? We can only speak to national average heights here in North America, whereby, a 12 year old girl would be between 137 cm to 162 cm tall (4-1/2 to 5-1/3 feet). A 12 year old boy should be between 137 cm to 160 cm tall (4-1/2 to 5-1/4 feet).

How tall is a average 15 year old?

Average Height to Weight for Teenage Boys - 13 to 20 Years

How to get taller at 18?

Staying physically active is even more essential from childhood to grow and improve overall health. But taking it up even in adulthood can help you add a few inches to your height. Strength-building exercises, yoga, jumping rope, and biking all can help to increase your flexibility and grow a few inches taller.

Is 5.7 a good height for a 15 year old boy?

Generally speaking, the average height for 15 year olds girls is 62.9 inches (or 159.7 cm). On the other hand, teen boys at the age of 15 have a much higher average height, which is 67.0 inches (or 170.1 cm).

Can you grow between 16 and 18?

Most girls stop growing taller by age 14 or 15. However, after their early teenage growth spurt, boys continue gaining height at a gradual pace until around 18. Note that some kids will stop growing earlier and others may keep growing a year or two more.

Can you grow 1 cm after 17?

Even with a healthy diet, most people's height won't increase after age 18 to 20. The graph below shows the rate of growth from birth to age 20. As you can see, the growth lines fall to zero between ages 18 and 20 ( 7 , 8 ). The reason why your height stops increasing is your bones, specifically your growth plates.