Vertical Jump Programs: How Many Inches Can I Expect to Gain?

Here’s a quick breakdown of how many inches you can expect to gain, and how: Most athletes stand to improve their vertical 2 – 6 inches from form alone. Often this can happen quickly and certainly produces some exciting testimonials. Athletes who have excess body fat to lose can gain inches. If you are 20 % body fat and you get down to 10% you can expect a 3 -4 inch increase in your vertical. Individuals who are not every day athletes, or who have poor recruitment and activation of primary jumping muscles could add another 2 – 6 inches by proper reactivation. An extremely strong individual who is simply not able to apply that strength in a short period of time could make a 5 – 10 inch gain in a few short months by focusing on quickness. An individual who is applying their strength quickly but simply has little strength to apply could equally gain 5 – 10 inches in a few short months. All things considered I believe the average athlete can gain about 10 inches in the first 3 month period. Many people think that if someone already has a high vertical then their gains will be slow, and this is also not true. I have had athletes start training at a 38 inch vertical and in 45 days they are at 43. What matters is not “how high” the athlete’s vertical is, but from what athletic traits they are getting their vertical. The good news here is that EVERYONE can make increases in each athletic ability. Most often increases of 1/2 inch to 1 inch per week are reported back to me from my Jump Manual athletes. So, can you put on an inch a week? The answer is yes, if you are training correctly. Jacob

Article by Jacob Hiller

Jacob Hiller's best selling book "The Jump Manual" has been used and taught in over 30 countries and in 4 different languages and featured on ESPN and Fadeaway. Coach Hiller has worked with professional and Olympic level athletes and is currently touring the globe.

Jacob has written 221 awesome articles for us.

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