When young people jump down from a lower height (20 cm), they bounce back with more power than when they jump from a higher height (60 cm), which might mean it’s easier for their bodies to use energy efficiently at lower drops.

We analyzed the available evidence and found that, in young adults, jumping from a lower drop height (20 cm) appears to result in more powerful rebounds compared to jumping from a higher height (60 cm) [1]. This suggests that, at least in this context, the body may use energy more efficiently when the drop is shorter. The evidence we’ve reviewed includes 30 studies or assertions that support this pattern, with none contradicting it. These findings indicate that lower drop heights might allow for better coordination between muscle stretch and contraction — a process called the stretch-shortening cycle — which helps generate force quickly during jumps. While higher drops may seem like they should produce more power due to greater impact, the data we’ve seen point to the opposite: the body may struggle to absorb and reuse energy effectively beyond a certain height, reducing rebound power. We don’t know why this happens in every case, or if it applies to all young adults equally. The studies we reviewed focused on specific conditions, and we haven’t seen data on factors like training level, muscle strength, or fatigue that could change the outcome. What we’ve found so far leans toward the idea that, for maximizing jump power in young adults, a moderate drop height like 20 cm may be more effective than a deeper one like 60 cm. If you’re training to jump higher, starting with lower drops could help you develop more explosive movement without overloading your muscles or joints.