There is a big difference between being able to jump and jumping like a pro… In this article we’ll talk about the difference – why you can’t jump high enough and how to jump higher in a few simple steps.
In a hurry? Noticeable increase in your vertical Jump – Click Here
Let’s get started: Lace ‘em up tight!
I’m serious about lacing up tightly. Some players lace up so loosely and their feet will slide around within the shoe so they lose a slight amount of reactivity.
Any amount of “sliding” you do in your shoes diminishes the power you put into the ground. So lace your shoes up tight enough to secure your foot tightly into your shoe. You will notice being slightly more reactive cutting and even jumping from a run, especially if you lace up habitually too loosely.
A few words about footwear…
The most important part of a shoe is how well it fits.
The only real advancement shoes have made that make a difference is an added “carbon shank” that stiffens the sole of the shoe. This makes the foot a stiffer, more reactive lever in applying force into the ground and supports your foot muscles during plantar flexion (driving your foot into the ground).
Several shoes are making stiffer soles but Hyperdunks, Kobes, and several others actually have the carbon fiber shank. Most basketball shoes have stiffer soles, so as long as you are not using a flimsy-soled walking or running shoe you are probably fine.
Prepare your body for maximum effort contraction, unhindered mobility, and reactive tendons and muscles.
Foam rolling is a fantastic way to enervate your central nervous system, improve tissue quality, and increase blood flow. Foam rolling can even remove muscular pains and trigger points instantly.
You can get a foam roller cheap at Walmart, or at a sporting goods store. If you don’t have access just Google “homemade foam roller” and there are several ways to make them.
Do it all – Start with the back, move to the glutes, hamstrings, calves. Cover the entire posterior chain. Move to your anterior tibialis (shins), quads, abs and chest. Roll over to your lats and arms.
If you’re new to foam rolling just do it… it works – I promise!
Trick your body into jumping higher with “post activation potentiation”
Lifting heavy weights explosively trains your nervous system to recruit more muscles and send stronger neural signals.
When you lift heavy weights and then perform a vertical jump you will “steal” some of that neural pattern and end up jumping more explosively
Rather than do a squat, I’ve found doing jump squats with heavy dumbbells to yield greater sport specific activation.
See if you can do 5 explosive jumps in with 1⁄2 your 1RM. Follow up immediately with standard sport-specific jumping.
Use the breath to jump higher.
Ok, now you’re thinking I’m going too far, right?!
Powerlifters use the breath to squat, deadlift, and bench press higher weights.
Martial artists use the breath to punch and kick harder.
Jumpers can use the breath to increase their vertical!
The principle is simple.
If you exhale at the moment of impact, your body and core will lose its stiffness and you will lose some energy return.
Instead, hold the breath at the time of impact and allow it to help keep the core powerful and reactive.
Try it… you may find you already hold your breath, but if not you might find yourself jumping a little higher.
“I recommend the Jump Manual to any athlete who is serious about maximizing their quickness and vertical explosion. I have seen the program work time and time again. It’s an intense regimen but there are tremendous gains to be had.”
– Brandon Peterson
Former Strength and Conditioning Coach from Utah Valley University.
“I tried everything man! Air Alert, Strength shoes, plyos you name it I tried it. Your program made sense and I gave it a shot. I gained 13 inches in in 12 weeks and now I can 360 dunk with 2 hands. Every time I play people always notice. I recommended to our coach that the whole team does the work-out cause i’m also a whole lot quicker. Seriously… Thanks!”
Kansas City, Missouri
“What I was most surprised about the training program was how little time it took each day to get those kind of results. 2 weeks after doing the training I was jumping higher. I was quicker and dunking easily. My training will never be the same and I would recommend without hesitation to all my team mates. Thanks again.”
– Stephen W
First of all I just want to say your Jump Manual is awesome-it’s the real deal. I couldn’t agree more with your training methods. I don’t want to bore you with my life story… I was hell bent on being able to dunk-it became an obsession. I bought training manuals like yours-but those that taught me to do hundreds and hundreds of repetitions. Being used to working my butt[sic] off in the gym these workouts worked me hard and I figured for sure that they’d work for me, but I saw only little improvements. I then bought… And by training this way… I went from having a hard time grabbing rim with one hand with a running start, to being able to grab with two hands with a 3-4 step start. I was surprised and glad that I was improving, but far from content. I have a HUGE reach advantage… I really appreciate it.. Thanks a million “
I showed your workout to my coach (former coach of the Czechoslovakian National team volleyball) and he told me it looks good, but if I wont get any results in the first month, then i have to stop. I’ve done your workout for two weeks now and I’ve already gained 3 inches!! If I continue doing progress like that, I can move from libero to an outside hitter. Thanks man.’– Toni BurriLucerne, Switzerland
I’m 19 years old and i’ve been playing basketball all my life. 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 couldnt 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” already, your approach to vertical jump training has already given me a great advantage and I hope it will continue doing the same.
“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!”
Des Moines, Iowa
First off. I really appreciate your advice and quickness to answer my email. I will def. be trying out the techniques. As For the Jump Manual…it’s def. the first workout i’ve been on that has pushed my legs and whole core to new levels. I am currently at a weight of 160lbs [5’5″] and with this program my final set of leg press is at 810, which before I wouldn’t even dream of doing this much. I have gained 5.5 inches on my vert. in just over 4 weeks; and anyone who has ever worked on their vert will tell you, 5.5inches is incredibly hard to do….i’ll be sending some more dunks, this is only the beginning…”
– Brandon Todd
“THANKS FOR YOUR GREAT PROGRAM.I USE TO WORK OUT WITH STRENGHT SHOES ONLY,AND GOT VERY LITTLE RESULTS.WITH YOUR PROGRAM I HAVE THE HIGHEST VERTICAL ON MY TEAM AT NOVA SOUTHEASTERN UNIV.IM 6’1″ AND I HAVE A 31′ VERTICAL JUST FROM WORKING OUT FOR ABOUT 2MOS OVER THE SUMMER.ILL SEE U HIGH ABOVE THE RIM!”
– John Brooks
The jump manual has been going awesome, I have definitely felt lighter and my vert is improving weekly. Thank you for sending me this video, a lot of great tips that I will look to keep in mind. I’ll send you some dunk videos in a month or so that will show my progression. Thanks and keep the bomb videos coming. “
“EVERYBODY GET THIS PROGRAM. i went from a 30 to a 35 in the first month. “
– xxxKing92 [youtube name]
“Thank you for sharing your videos. I just dunked for the first time today! :D”
– tokman20 [youtube name]
I just wanted to say thanks for the Jump Manual. I tried it out for nine weeks and I gained about 7 inches!”
Thanks to you i have increased my vertical by at least three inches and i am the only seventh grader in the district who can touch the rim. If you keep this up I’ll be dunking in eigth grade thanks. “
– Chances Matlock