What is the best vertical jump training exercise?
You’ve seen this posted in tons of forums and websites:
The #1 vertical jump exercise!
Then the article is followed up by telling you the #1 exercise you should be doing to increase your vertical.
There are a couple problems with this.
- Most of these articles are written by marketers, who know very little about vertical jump training, but then the buzz about their “#1vertical jump exercise” is propagated around the internet and reaches “doctrinal” status.
- This takes NO account for individuality in a vertical jump program.
For example the #1 exercise for one athlete may ne an exercise that is almost completely useless to another athlete.
It all depends on the lacking athletic attribute that will most needs improvement to yield the greatest gain.
Let’s make a couple categories so you can locate yourself here.
Before we start, let me say this: Your focus should never be on just one exercise or finding the secret exercise but on a comprehensive program that is going to get your the maximum amount of return for you hard work!
Ok, with that out of the way let get to some specifics. If you are…
Strong, but lacks speed and reactivity.
Description: This is the athlete that can squat 2X their body weight, they have been increasing in strength but NOT seen an increase in their vertical jump. Obviously, the required strength IS available to over come the resistance of gravity and body weight, BUT the athlete is simply not able to use that strength in the short period of time that it takes to execute a vertical jump.
This athlete also has a similar standing and approach vertical indicating that their approach jumping form, and their plyometrics (reactive ability) is under developed.
Lacking Athletic Attributes – Jumping efficiency (jumping form and movement efficiency), plyometric ability (reactive strength), speed strength.
What is the best vertical jump exercise for this type of athlete?
First let me say that I would recommend a variety of exercise in order to address all the lacking athletic attributes. but for the sake of this article…
Weighted and non weighted box jumps:
Why? This athlete clearly has strength that is lying dormant. They have reach a very high level of relative strength (body weight to strength) but their movement efficiency and ability to use that strength quickly, as well as their reactive strength is simply not there.
A box jump is going to address movement efficiency as the repeated jumping movement increases “familiarity” with the jumping movement. Focus must be on maximum height per jump. No more than 4 – 6 reps per set.
Adding 10 – 40 pounds during the jump is going to add an additional element of speed strength, and help activate more muscle fibers during the jump. This is a high level exercise and should only be emphasized for about 1/4 of the rep performed. You want to “sprinkle” these throughout the training to create a “contrast” training environment and help the body to use more muscle fiber even where the additional resistance is not present.
Lastly, a secondary focus on reducing ground contact time is going to increase the elastic qualities of the tendons and increase the athletes ability to return the energy from an approach jump.
Additional Effective Jumping Exercises:
Focus in resistance training should be on ballistic movements and explosive lifts, because a sufficient amount of maximum strength has been achieved.
Hang Clean, Power Clean, Jump Squats, medicine ball throws should be the central part of a lifting program for this phase:
I would also suggest daily practicing of the targeted movement/ jump. 1 leg, 2 leg, standing (depending on the sport) approaches at game speed. The body needs to be extremely familiar with the movement in order to use more power. Own that movement!
Fast and Quick Athlete, with lower strength levels, and much higher running jump then standing.
Description:
You’ve seen athletes like this. They aren’t very strong, skinny legs, and standing vertical is not impressive. However, give them an approach and they seem to bounce off the ground.
I’ve seen athletes that could 360 from a run, but couldn’t even dunk from a stand still.
These athletes are deriving nearly all their power from well developed jumping efficiency, and high levels of plyometric/reactive ability.
Athletes of this type are usually gym rats, who can’t lift if there is a hoop around to distract them.
Lacking Athletic Attributes –
Strength in all it’s flavors is lacking. Low maximum strength or limit strength, means that explosive and starting strength are very low as well. The only way to muster power is with a nice approach.
These dunkers can often dunk if they get a free lane but will rarely dunk in a crowd.
What is the best vertical jump exercise for this type of athlete?
First let me say that I would recommend a variety of exercise in order to address all the lacking athletic attributes. but for the sake of this article…
Properly performed barbell back squat.
Why?
An well performed back squat is going to develop strength in the posterior chain and in the quadriceps. Done with a high percentage of max squat (70% or greater) will yield the greatest strength gains. Keep reps under 4 per set to move with higher speed and greater loads.
Master the form, this is extremely important not only for safety, but also for correct gtargeting of the posterior chain, glutes etc.. Here is a post to help with form:
This type of athlete is usually quite active and jumping frequently during the week. This will help to transfer the new strength gains into vertical jump gains.
An athlete might be troubled when the day following their weight training they notice a slight drop in performance. This is normal as the muscles have been broken down, and are being recovered and rebuilt. This is the natural cycle of a strength gain.
Additional Effective Jumping Exercises:
1 leg squats, leg press, jump squats, dead lift, hang clean, power clean, calf raise…
These are all great exercises for increasing strength and developing explosive strength.
Many athletes and trainers HATE the leg press. Leg press is an excellent way to develop increased quad strength especially when coupled with the squat. Squat first, and leg press later. All over forums you will hear that the leg press is worthless, it is not. Coupled with the right training, it is an excellent way to add inches to your vertical.
I have worked with athletes who could not bear a spinal load who have 10 inched + from the leg press alone.
In my opinion the leg press is no longer a debatable issue, it IS an effective compliment to a training regimen for targeting the quadriceps.
Last category… now I’m cheating here:
This is for the complete beginner, with low levels of quickness, plyometrics ability, and strength.
If you find yourself in this last category you need to be doing both of these exercises. With a couple of notes…
- Do not add resistance on your plyometrics, you lack the strength to absorb such a load and it could result in injury.
- You can still do box jumps, EVEN if you do not squat 1.5 your body weight. This number is arbitrary.
- As with any plyometrics cease the exercise if you feel undue strain on your joints or muscles. Plyometrics, at any level is high intensity and it is best to use caution.
- Spend 2 – 4 weeks getting familiar with the exercises, gradually increase load, and intensity.
Some folks say you should never do plyometrics unless you have 1.5 body weight squat. This is a ridiculous number. Anyone playing their sport is performing plyometrics during the game. This would mean that anyone with a 1.5 body weight squat couldn’t play their sport!
If this is new to you keep your reps in the 8 – 10 range, with a focus on form, not load or intensity. Only after you have mastered your form are you ready to add a greater load and perform at higher intensity.
Conclusion
I hope that this helped shed some light on the “Number one vertical jump exercise” dilemma. It is most important to know where your weakness and focus on that weakness, while also building a comprehensive program.
While it is fun to talk about the #1 most effective vertical jump exercise, nothing can substitute a well rounded effective program.
For more information on my vertical jump program The Jump Manual Click Here
Please add me on facebook – > (see right side)
If you have any questions PLEASE COMMENT AND I WILL RESPOND.
what would you classify an athlete with a standing vertical in the lower to mid 30’s and running vertical about 5 inches higher than that and can squat more than 2.5 his own weight
Holy smokes that “strong but lacks speed and reactivity” fits my build PERFECT right now Jacob!! Email me brotha and tell me what you think??
…
Zach,
If you can squat 2.5X your body weight I would put you more at the 1st classification, I would start tailoring everything to explosive or ballistic. I would do a phase of “speed-strength” for 1 – 2 months and see where that puts your vertical. Your vertical is definitely benefiting from your strength and plyometric development but you can be getting more out of your strength by focusing on your “starting speed” and explosiveness.
Keep me updated, I am confident we can get you to a 40 standing if you keep up the hard work.
thanks i’ll definately keep you updated
I’m pretty strong and fast, but when I’m going to the hole real fast, I don’t feel like I’m able to trigger all my strength quick enough. What can I do to be able to take off when I’m coming down on a fast break and use my momentum to get higher?
Martauza,
If you can’t physically “pull the jump off” fast enough it sounds like a problem with your approach, the form aspect. If you are jumping off 2 legs you are losing time, if you can jump off one you are going to have less “gather” time and go straight to the rack. You need to get your footing down to master that.
Hi jacob
Do u have any vids of u on you tube with ur success after doing the Jump Manual, i mean dunking n stuff.
well i’m 1.75 cm and i can grap the rim with no aproche and when i do approche my vertical is higher by 7 to 8 cm it’s not a lot but what i can do is jumping 3m to 2.5 m far from the rim and i can touch the rim so it’s more horizontal than vertical if you understand what i mean so in wich category i’m in
Yes Jacob this is exactly what I was looking for! I’m definitely the fast athlete with lower strength level and i really needed to know specifically what i needed to do, your program is the best! Thanks again and I’ll give you an update in two weeks.
Hi Jacob,
I’m nivin, 19 yrs, 5′ 10″, thin nd athletic guy frm india… am a beginner to dunkin… i can jump frm beneath d ring nd catch it with both my hands.. With d ball,(d ball doesnt stay put in my hands, i guess, my hands r small, is there anything i can do bout dat??) i can jump frm d spot almost beneath d ring nd dunk it, nd dats with 1 hand only.. nd even wen i take a run up, i kinda stop just before d jump nd then jump to dunk… but off a jump ON THE RUN i aint able to jump high enough to dunk..but i find dat 4 most people its d other way round… people who cant dunk frm a stop, dunk on a run… i guess, dat means dat my vertical jump is better.. but then, wat am i supposed to do to improve my jump off a run????
Chris, there are a bunch of vids of Jump Manual users on my youtube site and home pate.
Darkness, Email me I’ll send an assessment.
Thanks Curtis, glad you liked it keep me updated.
Nivin, If your jumping higher on a stand still then a run, we got form issues for sure. Got a video of your standing and running jump?
hi, im 16 and 5″8 i could touch the rim with a step jump off two legs, but not with a run jump..
basically i do not know how to run jump at all, or transfer the running force into jumping force..
what do i do? or where do i start?
Sounds like your are in the same boat as Nivin.
Hi Jacob
Well I am 14 years old, just started to basketball. I am 6.4 feet or 1,96 and my weight is 85 kg. I am also a strong buy. I am a good jumper, i can touch the rim without running, with 1 feet and 2 feet, when I am running i can dunk only with 1 feet not bouth, but its not every time.
Yeah, i want to increase my vertical jump so i can jump much better, can u Please help me?? it wouldt be a big help.
Ty. Malthe from Denmark :D
Ty, You’re a big fella for your age. Explore this site, you’ll get the idea what you need to do. YOu can also visit my training program if you like. Keep me updated.
Whatsup Jacob.
Im 17, 6 foot 1, built pretty thin, and my standing vert is somewhere in the high 20’s. Im not exactly sure what it is with a running start but it must be considerably higher because I can just barely get the rim from a total stand-still, but I can dunk with a running start and jumping off of one foot. What’s your advice on the best way for me to improve my leaping? Also, for some reason whenever I try to grab the rim with two hands, whether with a running start or not, I can barely even get the rim. I feel like Im being pulled down or something. Whats up with that?
I’d put you in category 2, Logan. Something is pulling you down, gravity, and until you have the strength to generate upward speed and momentum it’s going to win.
Hi Jacob
Im 15, 6 foot 2, and not built at all. my vertical off two feet with no runup is about 26 inches, but when i have even just a 5 step runup and jump off one leg it goes to about 32 inches. i can hang off the rim with two hands every time convincingly, and as i have really small hands i practice two handers a lot, but i cant get it every time. im just wondering training i can do, as i dont have access to a weight room, and i only have a barbell with about 55 pounds on it. please can you give me a few exercises to do that dont need much weight?
Non weight alternatives can be excellent! If you have the jump manual go to the forum and look at non weight alternatives forum.
Hey Jacob,
I want to know if you can help me with my vertical jump exercises. I am 19 5′10 165lbs and i can just barely touch the rim. I am pretty built but I feel my legs are definitely lacking. I started my “program” 2 weeks ago and I’m hoping to be able to grab rim easily by 8 weeks. I work out on my legs in the gym 2 times a week and at home doing ploymetrics jump routines 3 times a week I have a feeling I am not giving my body enough rest though. I mix up the home workouts constantly and have the different days be different difficulty’s. I have always thought that jumping ability was mostly natural ability, and that is what kept me from fully committing to a routine.
Thank you,
SWK
You are definitely over training, and you probably feel you have lost inches on your vert. Explore this site for some help.
Jacob, after doing what was right for me in less than two weeks I can grab the rim with both hands and reverse too only with a running vert though. Ironically I have a pep-rally in two weeks and i’m just doing whatever I can to do signature dunks on ten feet. I really appreciate the updates you’ve given us and in another three weeks I’ll give you a video update!
Can’t wait! Thanks for the update Curtis!
hi , my name is kristy and im a volleyball player , i think your excersices could really help but im not sure how many of what to do ,i am a fifteen year old girl and can get 1/3 of my fore arm over a 2.15 meter volleyball net for standing, not really sure how high i can get with an approach, my coaches say i have a pretty good vertical but since i am only 5.5 my vertical needs to make up from my lack of height :P i have a club tryout on december 5th and would like to increase it before then, can you help me?
Hey Jacob,
To let everyone know where I’m at, I’m 5′8 with longer legs. I used to be able to do a wimpy one hand dunk back in the day, but I lost a couple inches since then. One of my lifetime goals is do dunk in a game, and I’m shootin’ for dunking two handed and with two feet (I usually do a 1:1 leap, my two foot vert isn’t impressive at all). I wonder if it is possible to obtain before 2010… From what it sounds like that is easily a reality. It would be sick to pull a couple Spud Webbs out on the court.
Kristy, December is coming up quick, we can add some inches, but you need to think for the long term future. I can definitely help you!
Zeb – A lot of variables to make a precise prediction on exactly how fast results will come. Bottom line you can make serious progress short and long term.
Hey Jacob, just wanted to ask a Q, im currently doing the jump manual and due to my long work hours i can only fit in 1 workout per week,and ive noticed the program does a workout every 4 days, so my question is, will this affect the program at all, meaning less results or will it mean it will just take me longer to get those extra inches. Im up to my 5th workout in the program, so im about to repeat it and i can already feel myself jumping a lil higher and faster on my feet. cheers chris.
I’m 57 years old. I won my county running long jump standing long jump and the 200 meters. I won the state standing long jump. I injured myself in the running long jump and only jumped 13′1″, but it was good enough for second. The standing was painful, but I jumped 8′11″. I’ve jumped 9′3″ training and that’s an age group record. I can leg press (machine 600) squat 275, machine hack 540. I’m 6′1″ 192. I don’t knowmy 100 meters, Ithat’s how Ifirst injured myself, but my 200 meters is 27.1, rememberI’m 57 lol.
What do you suggest ?. I run hills and Ihave a weight vest. I proablyshould jump more………I’ve only proably jump 25 -50 times a year traing and competition.
hi jacob,
i’m16..i,m 5′9….i am beginner in playing basketball…and i cant touch the rim…but wen i,m tired i can touch it a little…..im also a flat-footed…how bout dat?can i increase my vertical jump?
please help me….tnx
Hi jacob
i am 13 years old im 6 feet tall, and i weigh 67 kg (something like 145-150 pounds? :S). With a good runup i can tap the rim but standing still its hopeless, my hand is like 6-7 inches away from the rim while standing still, i’ve tried to work on my standing jump but I havnt seen any difference. I was wondering if you could give me a few tips to help me increase my standing jump :) it would help me out alot
Jan :)
Chris – Email me
Vince – Do you have The Jump Manual?
Paul – Of course you can! :)
Jan – Strength levels are your first step how are you in that department?
I’ve ran some of the jump manual from a guy in the gym, looks like good science.
Hi Jacob.
I can lift 2X my bodyweight in leg press not in squat.
My standing vertical is about 30” and running vertical 32”. In a good day
Where would you classify me?
Can you send me an email with some extra-exercises?
At 57 years old 192 and 6′1″ should I attempt to lift more than I’m squatting now (275), my hack squat on the machine is 540lbs ? or should I concentrate on plyo’s ? I’m a serious contender for a national championship. in the long jumps (standing and running). help the old guy lol.
Hey Jacob,
I am planning on starting a new jump program and I would appricate it if you would tell me what you think of it. First of I am 5′ 8 19 years old and 165 lbs. I am pretty built but I just recently started lifting legs. I can squat 280 lbs and my standing vertical is one or two inchs shorter then my running vert. I can just touch rim off the run. I have been researching alot on your website and online and I have came up with this workout.
Day 1
depth jumps 3 sets 5 reps_step ups 3 sets each leg 6 reps_box jumps (3 boxes in a line) 4 sets
calf raises 5 reps 3 sets_power clean 5 sets 2 reps_side box jumps 2 reps 4 sets
squat jumps 2 sets 4 reps
Day 2
squat 2 sets 6 reps_power clean 5 sets 2 reps_box jumps (3 boxes in line) 2 sets
squat 2 sets 3 reps_box jumps (3 boxes in line) 1 set_calf raisIes 3 sets 5 reps
long jumps from standing 2 sets 6 reps_dead lift 3 sets 4 reps
squat machine with calf raises 2 sets 5 reps_hamstring curls 2 sets 10 reps
1 leg box jumps 2 sets 6 reps ( I just wanted to sprinkle in plyos with on this more strength day)
There will be aroud 3 days rest in between these workouts all the workouts are done as explosivly as possible and they are open for changes. Although I do feel these workouts will help me considering what type of jumper I am at this time. If there is anything that you feel I should add I would be very happy for the help. Thank you so much for this.
i am only 13 years old, about 5′11, and i think i have a pretty good jump for my age i can jump higher than my friends and i can grab the rim. i do alot of squats and calf raises but that isnt really doing much. is there anything else i can add to my workout so that i can jump higher?
I just started jump manual 2 days ago i’m 5′9 with a 34′’standing and about 38” with an approach. My goal is to be dunkin by late January…I’m 160lbs I can squat 350 and i have excellent ab strength for a 14 year old.I have a natral athletic body and genes and I’m just wondering…How much higher do you think I’ll be jumping is there still a 10”guarantee?
im 15 and a sophmore in high school nd im 5′10 1/2 and i can grab rim with two hans off two feet and a run up nd im tryin to dunk now with a basketball nd its nt goin down. ive dunked with a tenis ball nd a volley ball nd i cn get my wrist nd 3 inches down my arm over the rim bt i cant dunk cuz the ball slips out of my hand. wat should i do?
Hey guys,
I’ve posted twice, can anybody help the old guy out ? I’ve broken my age group record (state and national) but not consistent. I’d like to increase the jump by 4-6 inches, standing. Is that just a matter of power ? I’m jumping 9′1″ standing and I need to jump 17′ running. As I wrote before I’d like to increase my speed also.
Come on guys, I’m an old man, but a good old man.
Im asian 5ft10 guess if all into the first category. Any easy exercises cang et my jumping higher? And can you guys teach me the correct form for both 1 legged take off and 2 legged take off? Thanks
Vince – Email me we will do an assessment to get a better idea of your greatest focus.
Ricky – See my form series on youtube.
Tayron – I hope to make a video about palming a ball soon.
Seth – Email me and we will do an assessment.
Johnny – You likely still need additional strength in glutes and hams, and likely other areas as well. Learn to properly squat.
Sorry for the delay on some of these answers. Most of you will need assessments in greater detail to get a better freel for where your strengths are at and where you should be focusing your efforts.
Jacob,
As you can see, for my age I’m pretty strong. I just squatted 315 this week. I’m working on standard deadlifts and Roman deadlits. I lift twice a week. I do three sets of 4-6 reps of standard deadlifts at 85-90 % max. Squat 3 sets the same and roman is 3 sets 75%-80%.
The county meet is the first week in Apr. and I want to offically break the running and standing long jump record.
I believe I can reak the 200 meter also. I’m 6′1″ my weight is up to 194, but my bf is at around 13-14 %.
When should I start plyo ? I’ve just started my track work outs that will be 5 times a week.
Hi Jacob im 16 years old and im 5″10 dont really know my vertical but when i jump im pretty close to touching the rim and i started your program 2 days ago and everything seems to be going no results yet (to soon) and i weight 210 a little over weight but not by much i have a lot of muscle anyway just wanted to ask you when should i be seeing results?
Jonathan, you should be seeing results weekly, as long as your body is properly recovered.
Vince, you should be doing plyos already. Based on when your competing dates are you will want to taper lifting and plyos to be prepared for your best performance. YOu definitely need to be adding plyos.
Jacob,
Thanks. I’ll start my plyos post haste. After I compete in Apr. (county) , the state championship will be in Sept.
Should go back to lifting to increase my strength or stick with plyos and track work outs ? Also, how far out should I begin tapering my lifting and plyos before a major competition ?
Thanks, I’ll post may marks, as a testimony to the wisdom of the blog lol.
[...] The #1 vertical jump exercise! – You may be surprised. [...]
hi jacob i am 6′6 and i started this program this week and i am going to test my standing and running vert hopefully tomorrow. i can dunk it on a run and off one leg i hope by the end of the 12 weeks to be able to dunk from standing under the hoop. i think it has already helped and i want to thank you for making this program.
Jacob,
I weigh 215 and can squat 225. Im not “fast” per say but am not slow. I played post all of my life until i reached junior year. My vertical was at 30″ until junior year then it dropped because i wasnt doing my post exercises that i had done before. I am not out of high school and trying to increase my vert to play for my base team. I have strength in my chest and arms. But i was told to me more flexible than have strength in my legs. What category would you say i am in?
Jace, you are probably a formidable athlete to most, but to break though you need more of both.
Hi Jacob,
hey i have just started the game of basketball in Thailand and i am loving every bit of it. i would like to talk to you more about your jump programme if thats ok?
email me at ong654@hotmail.com
thanks
i would like to know if between every other weight set you do 1×2depth jumps if so then your gonna do around 20 or so depth jumps right? i liked to know if i can subsitute an exercise for lunges and jump lunges ? i like to know if i can do deadlifts from the bar starting around my knees insead of going all the way down? i like to know should use my squateflex or wait until i finish this program and then use it again? i like to know after i finish the program how long should i wait to start again?
thats 5 questions pls help i started the training today .
thx davis
Hey Jacob, i live in Thailand i love the game of ball as i jus started. would like to talk to you more about this jump programme email me on ong654@hotmail.com
thanks
I have to say the Jump Manual is the best jumping program to increase your vertical quick. I’ve used and increased my vertical to 36 inches now and still growing. However, you need to work hard and don’t stop doing what you do.
Hey Jacob,
My name is John. I’ll be 15 in about one month and I’m like 5′7″ or so. Next to some of the people I’ve read here my jumps aren’t that impressive. I can usually only touch half way up the net and even that can be inconsistent. I don’t know how high my vert. is by I’m REALLY excited to start training. I’ve always wanted to be able to dunk and I’ve been constantly looking for manuals that could train me. But every one I found was either way too expensive, or seemed fake. I saw the video on youtube about Samuel from Ghana and I’d like to say I’m also from Africa (Nigeria)! When I saw how successfully he was dunking I knew that this was the real deal! I want to start training right away but I don’t know which path I need to take to increase my jump. I weigh about 130lb. and I’m pretty skinny, kinda like the guy in the second picture up there, but my legs aren’t. I think I’m pretty strong in my lower body (the guy up there’s thighs and cafs look a little mushy.) I’m not too fast (except when my adrenaline is pumping) but I’m not too slow either. I was just wondering where to start thanks!
I’m 38 years old and have been playing hoops my entire life. I still play 3-4 times a week and have never been able to dunk. I’m 6′2 and 230 lbs as well. What do you think? Thanks in advance for your help.
Jacob my man, I have a question. Now that I’m starting to get into routine again after the holidays, I’ve been noticing something. Off of one leg I can grab the rim like no tomorrow, and I usually receive a lot of oooohs and aaaaahs from it (being 5′8). In fact, before I couldn’t grab it jumping off my other foot, and now I can do that! I can even touch the rim off of two feet, an accomplishment I’ve recently reached. But I’ve never touched it going up (one or two feet) with two hands! Am I missing something here? Should’ve I just shot you an email instead? If so my bad :P. I guess it is kind of like an update at where I’m at training wise. Thx bro.
Hey Jacob, I have heard a ton of stuff about this website floating around on YouTube. I am 5′11, 144 lbs, and I am a freshman in highschool. I can grab the rim and obviously REALLY want to dunk. I have never done plyometrics before and I am completely new to working out. I do not know my vertical jump, but I can feel like I can jump higher off of one foot. I am skinny and not that strong. I have no idea what all these excercises are and how to do them. I am just wondering what you recommend to do and if you could explain or give me a link to explain the workouts. Thanks.
Everything is available here: http://www.jumpmanual.com check all the info out and come back here if you still have questions.
Check out my series about one and two leg jumping. That should clear it up and get you on the right foot ;)
Start by reading these articles and free stuff. Check out http://www.jumpmanual.com.
Thanks for sharing Jake!
I stand 5″9, 5 years ago in highschool, I posted a 29″ vert, and I don’t knwo what my vert right now but i can jump consistently since I only jsut play basketball, I have pretty decent lower body strength, When i was 15, I did all calves raises, squat, clean and jerk, I know how to do all the techniques, Also I have done box jumps.. But all of that was done liek more the 3 years ago. I’m trying to get back to it right now. The thing is what should I be starting on?
Hey Jacob
I have recently increased my squat to 265, I weigh 147 pounds. I was wondering if i should continue to focus on driving my squat up or should i start to focus my efforts on plyometrics for a while and then go back to lifting. My standing vertical is about 28 inches while my running vertical is 31-32 inches.
Thanks Marcus
gday. im about 5′7-5′8, a solid 190lbs, i mostly do free weights and heavy weights. what would the chances of me ever dunking be? or even what kinda gains on my vertical could i expect after 12 weeks if i stick to the program like glue? cheers. Oh and also as im only 18 i dont have a credit card, is there any other way i can pay for the jump manual? thanks
Hey Jacob
i’m 16 with a height of 6′1 (shoes: 6′2) with a wing span of 6′4. weigh approximately 120 (underweight but eat about 3200 calories a day). i currently can only touch the rim and my vertical leap is about 18 inches 2 feet. One foot running about 24 inches. any advice on where i should start to increase vertical leap.
Hey Jacob,
if me and my friend are going to start your program, in addition to doing other weightlifting, should we use protein powder?
Also, I’ve been wondering why some days I can jump so much higher than others. For example, I was in the gym a few days ago, and I couldn’t even dunk. But then the next day, I played all 32 minutes of my game, then sat around in the gym for about 4 hours, and then somehow I was dunking better than I ever have in my life. What do I have to do to make my jump be at its highest every day?
Hi Jacob I hope you can help m ;)
I`m almost 18 years old and about 6 feet high and 68 kg. I`m overall a pretty good athlete
I can grab the rim with one step take off. Also I can touch the rim with standing still under the rim.
Off one leg with a running start i can also touch the rim. I am also a relative good sprinter ( 100m in 12.3 sec)
But i can`t dunk yet…So i don`t really know with group i belong to and how i can increase my vertical so I am able to dunk
Hi my name is chris and i know im a little to young to want to increase my vertical (im 12 yrs old) at my school we have what we call Battle of the Classes we compete in different sports ( soccer, volleyball, ultimate frisbee ext) and i jump almost 3 ft but i want to have an advantage over they other teams. I am a athlete about 4′9 or 4′10 and quick also but i just don’t have the vertical i want so how can i jump higher then i usually do so how can i jump higher???
So I’m 15 and 5′7”. I started a few months ago to play basketball but i can’t dunk, i can’t even touch the rim my vertical jump is about 35 – 40. So is that normal that i can’t even tou the just the backboard and what do i have to do to jump higher and to be able to jump, please can you help me?
Jacob, I have been researching your book and advice for approximately two weeks. I want to incorporate your techniques for a high school basketball team. These athletes need to increase strength, flexibility, quickness, and jumping ability. Are you interested in data for how your program transforms a team? I also have several female athletes interested in your program, but they wish to know what kind of results female basketball players may expect.
Hey, Jacob i was just wondering if u can show me some stuff that might help me with my explosiveness. like examples of things i can do to increase it. im a sophmore on varsity and i want to improve constantly and show my coaches i am explosive.
Ummm i have another question and might have more questions but what will i need if i bought the jump manuel. what tools? a weightroom? a park? jump rope? what will i need please email me asap!
Hey jacob,
Im 15, 5′8 and i can touch the rim with one hand on a drop step, and running i can grap rim with one hand, me and my dad are debating about the jump manual. i want it badly and will do whatever it takes to get to the next lvl of jumping for basketball. Will the Jump Manual actually out of all honesty help me ?
Hey Jacob,
Im 5′9 I can dunk 2 handed, one handed, reverse,off and oop, and my footwork is pretty good(this is all of 2 feet). But i would like to be even more explosive, and to jump a little higher, ive done jumpsole and air alert. all that stuff. But i feel like its only giving me stamina and not any more height and thats what i want. If you have any ideas of what i can do to gain maybe 1,2,or 3 more inches let me know. Thanks
jacob the first 2 weeks of your program i gain like 3 to 4 inches it was amazing but then i had to leave town on buisness and i just streched for the next 3weeks.so 3 weeks later i resumed your program i hit the weights harder then ever i couldnt walk my legs was toasted after 5 dys of rest i teasted my vertical and i didnt gain anything i was suprised cause i really pushed it to the limit where i couldnt lift no more.the first 2wks i gained and this week i didnt.a gain anything. . also i havent done the 2nd half of the workout yet the sprints etc,ill do them tommorow i hope i gain something when i test next week any comments. or help. also question you never answered this question can i do 1/2deadlifts instead of the standard deadlifts for your program i lift more weight this way and my back feels stronger.pls respond .
hey jacob
im like the second athlete. im training for high jump and my form is amazing but i lack in leg strength to actully get me over higher bars. every time i try to train i see little to no improvement and that makes me just stop training for a week or two. i realize that my “workout routine” is not working hence affecting my commitment to working out . are there any simple work outs to do for about 30 mins every day that will get me good results within a month or two?
I’m 15 y. old.Is this good for me?
hey, i m 5′9 and i m just 3 to 4 inches away from the basketball ring to make a dunk…and i m a skinny person so is it possible for me to make the dunk…or do i have to gain weight and build some muscles and then try on…!!!!!!! :O
ok im 5′ 9″ have a 20-22inch vert can almost touch rim have once but im not really a “strong but whatever athlete” so what excersize to u reccomend
hey Jacob,
I’m 15 5′9 and wieght abt 60kilos. I like to jump, but never really did any training for it. Although i wud like very much is to dunk. I always look at the rim while passing the court at school:P 4months back i injured my knee meniscus while playing soccer, leg still feel loose although i can do jump squats and wieghed squats but not side movements. I”M definetly the second as my approach with one, leg stronger, is higher, eventhough i can only touch the rim with the a run:( The other is quite weak and the one which is injured. I was thinking i should first gain some muscle mass then start any fast movements.
PS: I REALLY REALLY WANT TO DUNK!
regards,
Talha
hey jacob
im 15 and 5,9 or 10 im preety fast runner and strong and i weight around 65 kilo. i havnt tried any work outs. i was jus wondering where should i start from.
THanks
Kenya
Hey jacob im in serious need of help!!
Im 17, 5′8 , 75 kg
My veritcal is 29” and my leg press is 220kg i dont like to squat cause i hurt my spine once. I dont know how i am going to increase mu vertical i wanna get it up to the 40’s but im not sure wha ti should be focusing on. twice a week a work on strength for my lengs where i left very heavy.
please get back to me i want to jump higher.
Joe
sweden
hey dude ugh, im 14 5′8″ and white. i can get backboard and thats about it. im well bbiult but i lack hops, thanks to my parents. i wanna be dunking as soon as i can. jus help me out when u get a chance.
I’m around 6′2” and 160lbs. right now I can grab the rim with one hand fairly easy. I have been doing the program for 2 weeks and start the 3rd this friday. My vertical is around 25” and I don’t think I have made too much gain so far. I’m going to test my vertical friday. Also I will increase intensity as the program says you should after two weeks. Is this when you really start to gain? Also I have been eating beef jerkey for protein in my pws. Is that ok or do I need whey protein?
Hi jacob
im 15 years old and 5″9 my vertical jump is about 31″ would you say thats good?(still not touching a rim)
this program will fit me?
i dont have your program because i live in israel and in america and i dont know how to get it and i dont have inough money what should i do?
Hi, i’m 6′3 215 pounds. I am really strong. I just really want to get my vertical higher. I used to jump higher off of one foot but now i do better going off of two. I have only dunked a couple of times. I used to do reverses, 360’s, and long jump dunks on a 9′6 hoop. I bought some ankle weights and am also doing Calve raises. What do you recommend?
[...] 1. A very basic customization is by assessing speed vs strength, and focusing the training towards whichever is weaker. This is fairly basic, and most programs DO include how to do this. You can learn the basics on speed vs strength here. [...]
ey jacob…by doing squat 1X of my body weight does it mean, for example if i am 70 kg, lifting just myself without any weights?
sry for (probably) bad english :)
Jacob,
I just wanted to say, thank you to you and all the guys and gals that comment. Money is tight for us all so I read all the comments and your answers and try to put it together.
Well, I did it. I won my county Senior Games in the 200 meters, 400 meters, running long jump and yes I did, I broke the state record in the standing long jump……….I jumped an easy 8′9.75″. I say easy because no one in my age group was coming close, so I conserved for my other events. My track base work is almost non exsited
because the winter was crazy. Clearly, my strength was the kicker. I was surpised that I won the standing long jump, I’ve been jumping strong in practice, but no one came within 20 yards of me in the 200 meters, strength and confidence in my workouts. I knew for the 200, if I got out front my power would bring me home and it did, I even I even shut it down around the 150. The state finals are in the last week of Sept. My intent is to break 3 records….200 meters, 400 meters and the standing long jump.
To all who read this, this is he real deal, I have 4 gold medals to prove it. Wish me luck fellow jumpers and speed demons……….any coaching ideas for any of my events are welcome, especially the running long jump. Lets make it a team win, all of you channeled by me.
Vincent (The Old Dude) 58 years old and getting younger each day
when is the best time to start after basketball season? Do i need some rest before?
hi jacob im 15 and about 5′6 and weight about 120 lbs.a I can grab a 10 foot rim but i want to dunk email me some exercises to help me
jacob i also forgot i sqaut 305 and bench 170 does that help me
[...] This is fairly basic, and most programs DO include how to do this. You can learn the basics on speed vs strength here. [...]
Hi jacob,
i religiously do squats and deadlifts. im 5ft10. im 15 yrs old. i can touch the rim by jumping with two legs but i jump low by using the running jump. which category am i? what exercises do you recommend? how many sets and reps exactly?
Yo my names terry kang and im 178cm tall i can dunk sometimes but its not consistent, im confused on the form of jumping and im not sure i have the right jumping technique, i mean i can hang on the rim two hands but i just cant get the ball down. I think its coz i try to jam it and it results in loss of jump and just hits off the back of the rim, but how do u grab the basketball, what form is best to dunk with????
colin
@Colin: I’m in Thailand right now, in Bangkok. Contact me asap and we can meet up.
if i have sex three times a day, wii it increase my vertical?