Just go down to the bottom of the page and click on the button to get the ebook. Once you have it, give it a good read and try the different exercises and other drills that are listed there. This gets you a quick start into how the mind of the author works. Done properly, you can expect to add a few inches to your jump just by following the exercises and things to do. In this free vertical jump manual workout book, Jacob Hiller shares a few quick fixes that add inches to your jump in 45 minutes.
The fast gains from the free workbook is what made me change my mind and convinced me to get the full Jump Manual. The complete Jump Manua l goes further and gives in depth complete workouts and training. It covers different topics all about the art of jumping higher. What helped me the most was the workout chart that contained the schedule of exercises and workouts. It listed everything that was to be done each day. In total, the workout charts listed a 2 week schedule.
Most power lifters can squat more then 3 times their bodyweight but most of them have average vertical jumps at best. Well they simply lack the rate of force development and reactiveness to apply that strength fast enough to use it in a vertical jump. The best way to determine if you need to improve your rate of force development is to use the vertical jump calculator. Full Olympic Squat lbs : Bodyweight lbs : Standing Vertical Jump inches : What you do is put your max squat and bodyweight in the calculator and press calculate and the calculator will tell you what your standing vertical jump should be If you have good rate of force development.
If your vertical jump is equal or higher to what the calculator says; you have good rate of force development. If your vertical is lower then what the calculator says then you need to improve your rate of force development. For example, if you weigh pounds and can squat pounds then your standing vertical jump should be around 33 inches if you have good rate of force development.
If the difference between your standing and running vertical jump is 6 inches or less then you have average reactiveness and you need to work on it. If the difference is between 7 and 10 inches then you have very good reactiveness but should still work on it. If you figure out you need to improve your reactiveness here are some exercises you can include in your program to improve this.
Just remember your goal is to jump higher so only practice maximum height jumps. This is why I did a whole section just for these 2 exercises. I'm going to explain how they work and how you can safely incorporate them in your program. How to use depth jumps to improve reactiveness As I explained earlier in this book, how reactive you are is determined by how quickly your tendons can absorb and release energy.
You see when you squat down right before you jump you absorb energy and when you jump you release that energy. The reason you want to go from squatting to jumping as fast as you can is because as your squatting down you gather energy and the more time you spend in that squat position the more of that energy is lost. So you want to go from squatting down to jumping as fast as you can which will result in less energy being lost and a higher jump of course.
This is why depth jumps are such a great exercise; they improve that whole process of absorbing and releasing energy. How do you perform depth jumps? A depth jump is performed by stepping off the box and then jumping as high as possible as soon as your feet touch the ground. Jumping immediately when you touch the ground is critical to getting the most out of this exercise. Your heels should not touch the ground during this whole process. To find the correct height for you, simply find the height that allows you to jump the highest after you land.
So, if you jump 22 inches from a 12 inch box, 30 inches from an 18 inch box and 28 inches from a 24 inch box the 18 inch box would be the correct height since it allowed you to jump the highest after ground contact. Do not perform depth jumps if you jump higher in a normal standing vertical jump then when you perform a depth jump. Only include depth jumps in your program weeks at a time 3. Only include depth jumps in your vertical jump program times a year. Perform reps per set and stay around sets in a workout.
Rest at least 3 min in between sets. How to use depth drops to improve reactiveness? Before you can release energy you have to be able to absorb energy. This is where depth drops come in; depth drops teach your body to absorb more force energy.
How do I perform depth drops? Perform depth jobs by stepping off a box and upon ground contact immediately try to absorb the impact without any movement and without letting your heels touch the ground. You want to land in a quiet manner kind of like a gymnast. Don't jump off the box simply step off the box.
Use a box height that allows you to stick the landing in a quiet and powerful manner. Usually this height is around the height of your max standing vertical jump. Do not increase the box height until you can perfectly stick the landing on each jump on your current box height.
Only include depth drops in your program weeks at a time 3 Only include depth drops in your vertical jump program times a year. How To Improve Coordination As I said earlier in this book improving coordination is simply done by regularly practicing maximum height jumps for min at a time. The best way to get mobile feet is with regular use of a jump rope. The jump rope is also an excellent way to warm up thus using a jump rope for around 10 min as a warm up is a great way to quickly improve the mobility of your feet.
The best 2 core exercises are the non tripod and renegade rows and these exercises should now become regulars in your workouts. How to perform the non tripod The non tripod is probably the single best core exercise and all credit goes to Alex Vasquez from evolutionary athletics for coming up with this exercise. To perform the non tripod Begin on your back with your spine in neutral posture.
Bend your knees to 90 degrees while keeping your feet flat on the floor. Now brace your abs like you would if someone was going to punch you in the stomach.
With the abs braced raise both feet off of the floor about 1 inch. This is the starting position. Each time up and down counts as one repetition. Remember to keep the abs tight and the right leg stationary. Move slowly approximately three seconds up and three seconds down. Do as many repetitions as you can without arching your lower back or losing your abdominal brace. Do all the repetitions for one leg before switching to the other leg. No, you do not need access to a weight room.
While resistance training is an important part of getting the maximum benefit from your training a weight room is not necessary. I provide exercises you can do with or without a weight room, a weight room is simply a convenient way to provide resistance to muscles.
I already have a 40 inch vertical. Can I continue to gain with the Jump Manual? Yes, I have had many athletes start the Jump Manual with a 40" vertical and quickly start adding more inches to their vertical.
You will discover how to gain inches on your vertical from aspects you have never before trained. I have used many other vertical programs and tried everything but can't increase my vertical.
Have I reached my genetic potential? Unless your vertical is in the upper 40s to lower 50s you are nowhere near your potential. Unfortunately most people have logged s of hours training incorrectly and thus have achieved very little progress. You must learn correct principles for "explosion training" which is very different from regular strength or quickness training.
I am Asian, white, Hispanic etc The Jump Manual has been effectively used to increase vertical on every continent. White men CAN jump, and so can anyone else regardless of race. Muscle fiber, although genetically endowed amounts vary, can always.
Unless you have a vertical in the 40s to 50s you are no where close to your genetic potential. I want to buy the Jump Manual without the monthly coaching.
Is that possible? As soon as you purchase you can cancel the one-on-one coaching. The monthly coaching also includes forum access and access to the interview I do each month. I get NBA coaches, professional sports psychologists, and professional athletes on the phone each month and ask them questions that you have given me.
Canceling is as easy as sending an email and confirmation is given within 48 hours. With The Jump Manual training I have been able to get my vertical to the upper 40s. Now I can two handed dunk, alley oop, and dunk in between my legs. I have gained well over 17 inches using the trainings, not to mention my first step is untouchable bro.
Thanks for giving out the real deal. Brandon, Hawaii. Learn exactly how The Jump Manual uses pure science to increase your vertical leap.
Recent studies have proven these techniques to be the most effective methods of increasing explosion. Learn how to tap into the most effective methods known to the training world.
What is the importance of a multi-faceted approach? Anything less than a multi-faceted approach is missing out on the improvement and synergy of targeting every effective facet of vertical jump explosion.
Don't cheat yourself out of valuable results by ignoring unknown training aspects. There are nine different improvable aspects by which you may increase your vertical explosion and quickness.
Would you rather target one or two--or all nine? This may seem like a silly question, but unfortunately most programs only target one or two. The Jump Manual is the only program to target every aspect of vertical jump explosion and quickness. Targeting each facet allows for the quickest possible results. The cumulative effect of effectively training each aspect produces results fast.
Targeted improvements on your form alone can, upon mastery of the techniques, increase your vertical from 2 — 4 inches. A correct understanding of what plyometrics really are, why most people are doing them incorrectly, and how to use them to get an unfair training advantage.
Resistance training is highly neglected in most vertical jump programs and we show you how to use it to further increase your gains. Untargeted but highly involved muscle groups have been left untapped by many vertical jump training programs, use them to get your whole body involved in upward propulsion. Use advanced flexibility techniques to strengthen your muscles, provide leverage to your movements, and allow your muscles to contract more powerfully than before.
Understand the elastic nature of your muscles and how that relates to your training and performance. No other program combines every aspect of vertical explosion training into one simple and comprehensive guide. The majority of other programs simply isolate one training method and consequently miss out on the enormous benefit of a comprehensive multi-faceted training approach. Is one-on-one training important? Professional athletes have one-on-one coaches to guarantee that their training is effective.
An experienced trainer working personally with you will guarantee that you don't waste time, energy, and enthusiasm on ineffective methods. If you are truly serious about succeeding you need a coach. You need someone who can ensure that you completely understand what is going to be effective. Even the smallest unanswered question about your training can damper your confidence and hinder your dedication and motivation.
You can't leave your success to chance. I have provided hundreds of athletes the. You can have this same benefit for a fraction of the price. You will have personal access to the same trainer who has trained Olympians, NBA athletes, and professional dunkers. Your purchase of The Jump Manual includes unlimited one-on-one email coaching for 30 days. When deemed necessary by the coach, phone support will be provided at no additional charge. Guarantee your success by having email access to a trainer who has achieved a 44 inch vertical AND trained athletes to gain in excess of 20 inches to their own vertical.
NEVER wonder if you are doing everything correctly again, and ensure that all your questions are answered. One on one coaching guarantees that your program is tailored to your needs. Is it possible to get more than 30 days of one on one coaching?
Yes, when availability permits. Responding personally to hundreds of emails can be very time consuming. You may inquire after purchase about one on one email coaching and about current rates. I could only barely dunk a volleyball from a running start. Now I can stand under the rim and dunk a basketball with 2 hands, it's freakin nuts! I recommended the program to my entire team!
When I was eighteen I reached a plateau on my vertical jump, no matter how much I trained or all the exercises my coaches gave me, I couldn't go an inch higher. I was stuck at a 32 inch vertical. After reading your program and doing the exercises for just two weeks I've increased my jump 5 inches already, your approach to vertical jump training has already given me a great advantage and I hope it will continue doing the same. Thanks man! Patrick How fast will I see results? Of course results depend on many independent circumstances and factors.
Many athletes report gains of about 1 inch per week. Gains will vary from athlete to athlete. It's important to maintain reasonable expectations of improvement.
Results usually come when you don't expect them, but when you follow correct principles they WILL come. All the testimonials on this page are completely real and most of them were unsolicited emails sent to me after the first few weeks of our program. Early on during training, most athletes report feeling lighter on their feet and more powerful.
Often gains of 1 inch per week are noticed. The fastest results come at the beginning as you begin to activate new muscles and benefit from new techniques that you have never used before.
You will eventually settle in to a steady climb of increased explosion and speed. How am I qualified? I am not a marketer; I am a full time vertical jump and quickness trainer. I have been involved with vertical jump training theory for 10 years and have had the privilege to train with high school and college athletes and coaches, professional and NBA players, Olympians and professional dunkers.
Here's how it started: As a young basketball player I wanted to improve my vertical. I was an average athlete with a vertical in the mid 20's.
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