How do Footballers Jump so High? | Full Guide
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How Do Footballers Jump High? – Full Guide

You’ve probably seen images of Cristiano Ronaldo powering a header into the net with his knees level with the opposing defender’s head. This ability to leap to a height of 8 and a half feet is unusual in modern sports, but it is responsible for many of the great man’s goals.

His jump is astonishingly higher than that of the average NBA player, a sport that is unquestionably more associated with high jumps than football. However, he is not the only football player who can jump high.

increasing athleticism in football(Soccer):

Footballers have become more athletic as a result, and leaping over players for headers has become a necessary skill for both defenders and attackers. Footballers, on the other hand, must perfect a plethora of other skills, including ball control, skills, tactics, pace, and balance.

Few players put as much emphasis on jumping high as Cristiano Ronaldo, who has an entire training regimen dedicated to jumping high.

How can Players like Cristiano Ronaldo Jump so High? 

To begin, DNA plays a significant role. Of course, training is necessary, but having certain genetics that allows for superior athletic ability is the first step. Having ‘fast-twitch muscles’ contributes to the DNA aspect. Most people who can jump so high are born with a high percentage of fast-twitch muscles, which allows them to move with explosive speed and power. Most footballers are gifted in this area, but being able to jump high requires consistent training.

footballers jump high

Plyometric Training

The training regimen begins at a young age. In their early teens, youth players begin plyometric training, which consists of jumping while carrying a weight bar. They also do lunges and squats to strengthen their legs. Other gym exercises, such as box jumps, are used in conjunction with hurdle exercises. Key muscles must be strong in order for football players to jump so high and stay in the air. Footballers must also train and maintain key muscles on a regular basis throughout their careers.

Calf muscles, hamstrings, quads, and glutes are all included. Footballers train in the gym on a regular basis, typically using heavy weights for short sets to strengthen the muscles.

Football players would perform single-leg squats, step-ups with dumbbells, and weighted sled drags, in which they sprint while attached to a heavyweight behind them.

Core Training 

Additionally, core muscles must be developed. Strong stomach muscles allow footballers to move their back, shoulder, and neck muscles to jump and head a ball higher. One of Ronaldo’s favorite exercises is the pull-up burpee, which is a combination of burpees and a pull-up.

Ronaldo also has an exceptional ability to float in the air. If you watch some of his goals in slow motion, it appears that Ronaldo can not only jump over the defender but also stay airborne for long enough to power his header into the net.

He accomplishes this by tucking in his legs at the top of the jump, giving him a boost that slows his descent. That’s why he appears to be suspended in midair.

Diet & Lifestyle

To be a truly elite athlete, however, more than just genetics and a rigorous training regimen is required. Ronaldo is the epitome of a footballer who devotes his entire life to the game, which has allowed him to become an incredible player who uses his athleticism to jump higher than anyone else in the game. Ronaldo revealed the sacrifices he makes in order to improve his ability.

First and foremost, his diet. Ronaldo doesn’t drink alcohol and follows a high-protein diet consisting of whole-grain carbs, fruit, and vegetables. He revealed that many of his healthy dishes are prepared by his mother.

Ronaldo avoids sugary foods and drinks, but perhaps most notably, he does not consume large amounts of food. Ronaldo consumes six smaller dishes per day in order to refuel and feel energized for each training session he has throughout the day.

footballers jump high


Instead of relaxing after a game, he goes straight to the swimming pool to work on his leg and arm muscles, which works out the muscles while also providing gentle recovery for the muscles that have been under high strain during the game.

Muscles around joints and in the legs are examples. Ronaldo, like many other modern-day players, has his own £50,000 cryotherapy chamber at home.

This exposes his body to temperatures ranging from -160°C to +200°C, which reduces pain and inflammation. Aching after a hard session or match must be a very foreign sensation in today’s game.


Importantly, Ronaldo ensures that he gets at least 8 hours of sleep per night. Sleep, as it has been scientifically proven, is the natural healing process for worn-out muscles. A footballer must maintain a consistent sleep schedule in order to recover from match nights and intense training sessions.

Football has grown to be a physically demanding sport, where the physical limitations are constantly being pushed and stretched on the field. Among other modern recovery methods, sleep recovery remains the most primitive and natural. And top players like Cristiano Ronaldo aren’t ignoring it!

Where is Jumping Important in Football? 

Footballers, regardless of position or role on the field, jump high. The table below breaks down how players can benefit from jumping high.

footballers jump high


When claiming balls in the air from corners, free kicks, and crosses, goalkeepers must be able to jump high. A team benefits from having a goalkeeper who can relieve pressure on the defense by jumping higher than the attackers and catching aerial balls into the box.

Even though keepers are typically the tallest players on the field, they must be able to outjump even the tallest strikers.


Fullbacks are not always the tallest players on the field. When aerial balls enter the box, however, they are in and around the box as defenders. Because full-backs are typically shorter than center-backs, strikers frequently lurk at the back post to exploit the full-back in the air. This is why fullbacks must be able to jump high in order to defend against strikers and win headers.


The center back position is possibly the most important for jumping ability. Center-backs head the ball significantly more than any other position on the field and face the most aerial duels. Center-backs are expected to win defensive headers while also posing a threat in the opposition box for corners.

Center-backs have an advantage over strikers because they can jump high and score a few goals from set-piece situations.

Central Midfielders & Wingers

These positions are probably the least important in terms of jumping high. Central midfielders will have to deal with a few aerial duels from goal kicks, but they won’t have to win many headers. Wingers are typically smaller than most players and are more concerned with speed and supplying balls into the box.

However, there are numerous examples of wingers with exceptional jumping ability who score numerous headed goals. Sadio Mane is an example of a winger with a high leap, with nearly 10% of his Premier League goals coming from headers.

Cristiano Ronaldo, as previously stated, has an incredible ability to jump high and frequently plays on the wing. Having wingers with speed and the ability to score great goals from the floor while also being a huge threat in the air can be a valuable asset for a team.


A striker’s ability to jump high is a valuable asset. Out-jumping defenders and scoring headers is obviously a huge advantage, but as Cristiano Ronaldo and Zlatan Ibrahimovic have demonstrated, they can also use this skill for bicycle kicks and scissor kicks.

The ability to jump high and move quickly has enabled Ibrahimovic and Ronaldo to score some spectacular goals over the years. Also, an honorable mention must go to Robin van Persie, whose volley against Charlton in 2006 wouldn’t have been possible without his ability to leap high off the ground.

how high an average footballer can jump?

Finally, we must acknowledge that the human body has its own limitations. Regardless of how athletic a footballer (soccer player) is, he or she is subject to a few standard constraints. Football requires a lot of jumping in certain situations, such as aerial tackling, heading the goal, and many more on the field.

It has been calculated that an average footballer can jump 2-3 feet higher than their natural height. This number varies depending on the player’s physical stature and fitness. Tall players like Cristiano Ronaldo, who is also a fitness fanatic, are without a doubt among the world’s highest jumpers. You now understand why!


Footballers benefit from jumping high in general, but they also benefit from improved athleticism and power in general. Football is evolving into a sport centered on pace, power, and pure athleticism, as demonstrated by today’s best players, including Ronaldo, De Bruyne, Mane, van Djik, Pogba, Adama Traore, and Salah.

Of course, fantastic players who excel in technical ability and tactical awareness without the athletic ability of those mentioned exist, but there are far fewer of these players at the top level than in previous decades.

Here are Some of our Favourite Football (Soccer) Cleats

Here we will be giving more of an opinion, rather than facts. Are the cleats worth the price that they are being sold at? Should you upgrade from your current cleats, depending on what boots you own? What features stand out in these cleats? If any. Does it do the job? Speed, control, stability etc.

Depending on your needs/preferences. We can also mention its durability, if we have collected enough data on the specific cleats.

What did we expect vs. what we got. Is it maybe overrated/underrated?


Here’s our pick from the very best of the bunch.


On your way to the pro leagues? Here’s our pick.


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