38139842 Free Vertical Jump Training Manual

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Fre e V erti c al J u m p

Manual

The Simplest and Most Effective Way

to Increase Your Vertical Jump.



A high vertical jump is second only to speed as

the most sought after athletic ability by athletes

today. In basketball especially a high vertical

jump is very important, it will improve your

ability to finish, block shots and get your shot

off. In this book I’ll teach you the simplest,

fastest and most effective way to increase your

vertical jump.

First I’m going to explain exactly what goes

behind a high vertical jump, then I’ll explain how

you can improve these qualities and to finish I’ll

give you a sample program you can start using

now.



Table of Contents

The science behind vertical jump training: Page 4

The difference between 1 foot and 2 foot jumpers: Page 13

Quick recap of the science behind vertical jump training: Page 15

How to improve the main facets of a great vertical jump: Page 17

The benefits of depth drops and depth jumps for vertical jumptraining: Page 26

How to improve the other 6 aspects of a great vertical jump: Page31

The importance of recovery: Page 38

8 week sample program: Page 39

Exercise library: Page 47

Conclusion: Page 48



The Science Behind Vertical Jump Training.

A vertical jump is simply a measure of lower body

power. More specifically it’s a measure of lower body

power to bodyweight ratio. The more power you

generate the more force you’ll apply to the ground

and the more force you apply to the ground the

higher you’ll jump. This means the more power you

generate relative to you’re bodyweight the higher

you’ll jump.

What does all this mean?

I’ll explain using an example:

Let’s say you have 2 basketball players:



Player A weighs 150 pounds and generates 300pounds off force when he jumps.

Player B weighs 200 pounds and also generates300 pounds of force when he jumps.

Since they generate the same amount of forceplayer A and Player B should jump the same height

right? No!!

You see it’s not about how much power you cangenerate but how much power you generate

relative to your bodyweight.

This is why player A will have a higher vertical jumpthen player B. Although they both generate 300pounds of force; player B weighs a lot more thenPlayer A and thus will need to generate a lot moreforce to match Player’s A Jumping ability.

The more you weigh the more force you’ll need to jump high.



To increase the amount of force you apply to the ground you

have to increase the amount of power you can generate.

What is power?

Power= strength x speed

This means power is a measure of how quickly you apply the

strength you have.

Now remember, a vertical jump is a measure of relative

power not just power.

So think of it like this:

Relative Power= Relative Strength x Speed

That’s the formula for a great vertical jump. To increase your

vertical jump you need a high level of relative strength (squat

2-2.5 times your weight) and then you need to be able use

that strength efficiently (quickly).



What Is Relative Strengt h ?

Relative strength is a measure of how strong you are relative to

your bodyweight.

For example, let’s say Player A weighs 150 pounds and can squat

300 pounds. This means Player A can squat twice his

bodyweight.

Now let’s say Player B weighs 200 pounds and can also squat

300 pounds which means Player B is squatting 1.5 times his

bodyweight.

Although they both squat 300 pounds; Player A who squats twice

his bodyweight has more relative strength then Player B who by

squatting 300 pounds is only squatting 1.5 times his bodyweight.

If you want to have a great vertical jump you need to squat a

minimum of 1.5 times your bodyweight but twice to 2.5 times

your bodyweight is really what you should strive to eventually be

able to squat.



How to Use Your Strength e fficiently (quickly)

There are two things that determine how quickly you use

your strength: rate of force development and reactiveness.

Rate of force development is a measure of how quickly

you can access your strength to use it in a vertical jump.

Reactiveness is a measure of how quickly your tendons

can absorb energy then release it. Think of when you

squat down then jump when performing a standing vertical

jump. The more reactivity you have the faster you’ll be

able to go from dipping down to jumping. The faster you

do this the higher you’ll jump.

All the high flyers you see in the NBA have very reactive

tendons.



6 Other Things You Need To Jump High

1.Coordination

Coordination simply means you know how to jump

properly. You can have all the lower body power in the

world but if you don’t know how to jump properly it’s

useless. That’s why your vertical jump program has to

include jumping practice. Practicing jumping will not only

improve your coordination but it will also improve how

quickly you can use your strength by increasing your rate

of force development and reactiveness. Remember

though, you’re trying to increase your vertical jump so all

your jumping practice should be done practicing

maximal height jumps.





3.Core Strength

Proper core training is essential for developing a great

vertical jump. A strong core not only looks good but it

increases balance, body control, overall strength,

coordination and prevents injuries.

4. Mobile Feet

You can have great relative strength, rate of force

development and reactiveness but if you have bad feet

you’re going to be stuck on the on the ground. It’s your

feet that transfer all the force to the ground. Having bad

feet is like a car with flat tires, you can have the most

powerful engine in the world but if your tires are flat you’re

not going anywhere.



5.Strong Glutes

The glutes are the most powerful muscles in the body so it’s vital

for you as an athlete to have glutes that are strong and work

properly. Because they perform too many exercises that isolate

the quadriceps, a lot of athletes have glutes that are weak and/or

not working properly. When your glutes are weak or don’t work

properly you’re quadriceps and hamstrings have to perform

movements that the glutes are suppose to be doing. This will

result in bad all around athletic performance and will increase

chances of injury.

6.Flexibility

Being flexible won’t only increase your vertical jump but it will

speed up recovery and greatly reduce the chance of injury. Now

you don’t need the flexibility of a gymnast but if you can’t reach

down and touch your toes or bring your heel to your ass, then you

really need to work on your flexibility.



1 Foot Jumpers Vs 2 Foot Jump e rs

In this section I’ll answer 3 common questions you may

have on the two jumping styles.

What determines what s tyle you naturally use?

Your body structure is what determines if you naturally

jump of 1 or 2 foot. Taller people who have longer legs

and tendons usually jump off 1 foot on their running jumps.

Shorter people with short tendons tend to naturally jump of

2 feet.

What are the main diff e rences between jumping

off 1 or 2 feet?

Strength wise both jumping of 1 and 2 foot requiresstrength in the quadriceps, glutes, hamstrings and calves.



However, jumping off 2 feet requires more quadriceps

strength while Jumping off 1 foot requires more strength in

the glutes.

On the speed side of things, 2 foot jumpers rely more on

rate of force development to display their strength while 1

foot jumpers need more reactiveness to effectively use

their strength.

Can I Switch Jumping Style s ?

You can switch styles if you want. To go from 1 foot to 2

foot you need too get stronger (especially in the quads)

and improve your rate of force development. To switch

from 2 feet to 1 foot you have to strengthen your glutes

and improve your reactiveness. Along with all this you’ll

need to practice your new style for a while before it

becomes natural.



Recap Of the science behind vertical jump

training.

If you’ve been paying attention up to here you should now

know everything that goes behind a great vertical jump.

Now just in case everything you just read was too

complicated or you just care about the basics here’s the

simple way to understand all this.

To increase your vertical jump you need to increase how

much relative power you have. Relative power means how

much power you can generate relative to you bodyweight.

Relative Power= Relative Strength x Speed

So to increase your relative power you need to increase

you’re relative strength then you need to increase how

quickly you can apply that strength.

Relative strength is a measure of how strong you are

relative to your bodyweight.



How quickly you generate your strength is determined by

2 things rate of force development and reactiveness.

Rate of force development means how quickly you can

access your strength to use it in a vertical jump. 2 foot

jumpers rely more on this to display their strength.

Reactiveness means how quickly you’re tendons can

absorb energy and release it. 1 foot jumpers rely more on

this to display strenght.

Along with increasing how much relative power you have

you need 6 other things to maximize you’re vertical jump

height.

These 6 things are coordination, low body fat%, flexibility,

glute strength, core strength and mobile feet.

Now if you want more details on this go back and read

the first section if not turn the page and learn how you can

improve all this.



How to improve all the facets of a great

Vertical Jump

Now that you know what you need to jump really high you’re

probably thinking, HOW do I improve these things?

Well that’s exactly what I’m going to teach you in this section, I’ll

go through every facet of a great vertical jump and tell you exactly

how to improve it. Let’s get started.

How to Improve Relative S trength

Most people lift weights to get bigger and add weight. To do this

they train with weights around 65-75% of their max and perform

reps between 8-14

To improve your relative strength you have to get stronger without

gaining much weight. To do this you want to be lifting very heavy

weights (about 80-85% of max) for 1-6 reps. doing this will get

you stronger without adding much weight. Why is this?

For you to understand I have to give you a quick lesson on how

our body’s work.



The bigger the muscle the stronger the muscle so most

people think the only way to get stronger is to get bigger

muscles. The truth is most people are only using about60% of their current muscle strength. With proper training

you can force your body to recruit up to around 90%(that

other 10% is for life or death situations only) of your

available strength and get stronger without adding much

weight. This is done by lifting very heavy weights. Bylifting heavy weights you force your body to use more of

the available strength you have in order to prevent injury.

Now, at some point you will get as strong as you can with

your current muscle size and you’ll have to get bigger

muscles to increase your strength.

How do you figure out what % of your available

strength you’re not u s ing?

Simply compare the maximum amount of weight you can

lower in a controlled manner to the maximum amount of

weight you can lift for a single rep.



For example, let’s say your max squat is 300 pounds and

you can lower 425 pounds in a controlled manner. This

would mean your only using around 70% of your availablestrength and could still add about 70 pounds to your squat

without gaining much weight. This is called your strength

deficit, which basically means the amount of strength you

have the potential to have with your current muscle size.

Now let’s say someone can squat 300 pounds and can

lower 350 pounds in a controlled manner. This person is

using about 85% of his available strength thus has no

strength deficit because remember your body will never let

you use more then around 90% of your available strength

unless you’re in a life or death situation. Someone like this

needs to increase his muscle size to get stronger because

he’s already using his current muscles to their full

potential.

My point is at some point you will need to add weight (get

bigger muscles) and that’s fine. Calculating your strength

deficit simply helps you figure if you currently need bigger

muscles (more weight) or not.



Getting Back To Relative Str ength

So how does this all relate to relative strength the thing we’re

really after? Well here’s how you increase you’re relative strength.

1. Calculate your strength deficit

2. If your strength deficit is below 15% you need bigger

muscles so use high reps (8-12) and average weights (60-

75% of max) in your strength training.

3. If your strength deficit is over 15% you can get stronger

without getting bigger and you should use low reps(1-6) and

very heavy weights(80-95% of max) during you strength

training.

Once you know what kind of reps you should use in your

strength program, here are the best exercises to improve

relative strength.

The Best Exercises for Improving Relative Strength

1. Back Squats: http://cli.gs/BackSquat

2. Snatch Grip Deadlift: http://cli.gs/SnatchGripDeadlift

3. Weighted Split Squat: http://cli.gs/WeightedSplitSquat

4. Glute Ham Raises: http://cli.gs/GluteHamRaises

5. Weighted Lunges: http://cli.gs/WeightedLunges

http://cli.gs/BackSquat

http://cli.gs/SnatchGripDeadlift

http://cli.gs/WeightedSplitSquat

http://cli.gs/GluteHamRaises

http://cli.gs/WeightedLunges

http://cli.gs/SnatchGripDeadlift



http://cli.gs/WeightedLunges




How to Improve Your Speed (efficiency).

Relative strength is very important but it’s not everything, just ask

power lifters. Power lifters are by far the most relatively strong

athletes in the world. Most power lifters can squat more then 3

times their bodyweight but most of them have average vertical

jumps at best. Why is this?

Well they simply lack the rate of force development and

reactiveness to apply that strength fast enough to use it in a

vertical jump. You see a vertical jump is not like a squat where

you have all the time you want to generate all you’re available

strength. Jumping takes less then half a second, that’s not a lot of

time to gather and use all you’re strength. Most people only use

about 50% of their strength when jumping while elite jumpers

use about 75% of their strength in their jumps.

The best way to determine if you need to improve your rate of

force development is to use the vertical jump calculator.

The vertical jump calculator is a great tool on Kelly Baggett’s site

that tells you how high you should jump depending on your maxsquat.



400

200

33.54

Here’s how you use the vertical jump calculator

Click Here To Access it: http://cli.gs/Vertical JumpCalculator

There are 3 calculators on the page, the first one that saysStanding Vertical Jump Calculator using your Full Olympic

Squat and Bodyweight is the one you’re going to use.

Here’s how the calculator looks like on the page.

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 200 pounds and can squat 400 pounds

then your standing vertical jump should be around 33 inches if youhave good rate of force development.

Full Olympic Squat (lbs):

Bodyweight (lbs):

Standing Vertical Jump (inches):

http://cli.gs/VerticalJumpCalculator

http://cli.gs/VerticalJumpCalculator



Once you use the calculator and figure out if you need to improve

your rate of force development, include some of these exercises

in your program to improve this.

The Best Exercises To Improve Rate Of

Force Development.

Rhythmic Jump Squats : http://cli.gs/WeightedJumpSquats

Box Jumps: http://cli.gs/BoxJumps

Seated Jumps: http://cli.gs/SeatedJumps

Paused Frog Jump: http://cli.gs/PausedFrogJump

Paused Weighted Jump Squats:

http://cli.gs/PausedWeightedJumpSquats

Paused Broad Jumps: http://cli.gs/PausedBroadJumps

Single Leg Jumps: http://cli.gs/SingleLegBoxJumps

Paused Scissor Jumps: http://cli.gs/PausedScisso r Jumps

http://cli.gs/WeightedJumpSquats

http://cli.gs/BoxJumps

http://cli.gs/SeatedJumps

http://cli.gs/PausedFrogJump


http://cli.gs/PausedBroadJumps

http://cli.gs/SingleLegBoxJumps

http://cli.gs/PausedScissorJumps



http://cli.gs/SeatedJumps

http://cli.gs/PausedFrogJump


http://cli.gs/PausedBroadJumps

http://cli.gs/SingleLegBoxJumps

http://cli.gs/PausedScissorJumps



Reactiveness

Determining if you need to work on your reactiveness is also

very simple. By simply looking at the difference between your

standing and running vertical jump you’ll know how much

focus you should put on improving reactiveness. 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 the difference is 10 inches or more (I doubt this is

you since you're reading this book) then you have great

reactiveness and shoudn’t worry about it anymore.

If you figure out you need to improve your reactiveness here

are some exercises you can include in your program to

improve this.



The Best Exercises For Improving

Reactiveness.

Practicing Jumping: I did not include a video description

for this exercise because it’s self explanatory. Just

remember your goal is to jump higher so only practice

maximum height jumps.

Tuck Jump : http://cli.gs/TuckJump

Single Leg Tuck Jumps: http://cli.gs/SingleLegTuckJumps

Ankle Jumps: http://cli.gs/AnkleJumps

Multi Hops: http://cli.gs/MultiHops

Broad Jumps: http://cli.gs/BroadJumps

Power Skipping: http://cli.gs/PowerSkipping

http://cli.gs/TuckJump

http://cli.gs/SingleLegTuckJumps

http://cli.gs/AnkleJumps

http://cli.gs/MultiHops

http://cli.gs/BroadJumps

http://cli.gs/PowerSkipping


http://cli.gs/SingleLegTuckJumps



http://cli.gs/BroadJumps




The Benefits Of Depth Drops And Depth J u mps

Along with Back squats and practicing jumping; depth drops and

depth jumps are probably the 4 best jump training exercises.

The main purpose of depth drops and depth jumps is to improve

reactiveness and they’re very good at doing this.

The problem with depth jumps/drops is that they’re as dangerous

as they are effective. 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.

Go here for a video showing you proper depth jump form:

http://cli.gs/DepthJumps





How do I determine the proper box height for depth jumps?

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.

5 rules to follow to assure you don’t get injured while

performing depth jumps.

#1. Do not perform depth jumps if you jump higher in a normal standing

vertical jump then when you perform a depth jump. I’ll explain this in more

details in the next section on depth drops.

#2. Only include depth jumps in your program 3-4 weeks at a time

#3. Only include depth jumps in your vertical jump program 2-3 times a

year.

#4. Perform 3-6 reps per set and stay around 3-6 sets in a workout. Rest at

least 3 min in between sets.

#5. This isn’t a must but I advice you don’t use depth jumps in your

program until you can squat at least 1.3 times your bodyweight.



How to use depth drops to improve reactiveness?

Before you can release energy you have to be able to absorb energy.

Even if you can go from absorbing to releasing energy very quickly, if

you’re not absorbing much energy in the first place then you’re not

going to be jumping very high. This is why you should first perform

depth drops for a few weeks if you find you’re not jumping higher

then your max standing vertical jump when performing depth jumps.

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.

Here’s a video showing this exercise:

http://cli.gs/DepthDrops





How do I determine the proper box height for depth drops?

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.

5 Rules To keep in mind for safe depth drops.

#1. Do not increase the box height until you can perfectly stick

the landing on each jump on your current box height.

#2. Only include depth drops in your program 3-4 weeks at a time

#3 Only include depth drops in your vertical jump program 2-3

times a year.

#4 Perform only 5-8 reps per set and stay around 3-6 sets in a

workout. Rest at least 3 min in between sets.

#5. This isn’t a must but I advice you don’t use depth jump in your

program until you can squat at least 1.3 times your bodyweight.



How To Improve T h e Other 6 Aspects Of A Great

Vertical Jump.

In this section I’m going to give you ways to improve each of the

other 6 essential qualities necessary to be a high flyer.

How To Impr o ve Coordination

As I said earlier in this book improving coordination is simply done by

regularly practicing maximum height jumps for 10-20 min at a time.

How To Make Sure You Have Mobile Feet

If you’re not very light/quick on your feet you’re going to need to take care

of that if you ever want to be a high flyer.

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.

If you don’t have access to a jump rope you can use line hops variations to

improve foot mobility. http://cli.gs/LineHops

http://cli.gs/LineHops




How To Improve Core Strength

Core training is not only essential to jump high but a strong will also make

you an all around better athlete.

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 neutralposture. Bend your knees to 90 degrees while keeping your feet flat on thefloor. Now brace your abs like you would if someone was going to punchyou in the stomach. With the abs braced raise both feet off of the floor about 1 inch. This is the starting position.

Keeping your right leg still (don’t move it), raise and lower your left leg.Each time up and down counts as one repetition. Remember to keepthe abs tight and the right leg stationary. Move slowly approximately threeseconds up and three seconds down. Do as many repetitions as you can

without arching your lower back or losing your abdominal brace. Do all therepetitions for one leg before switching to the other leg.

Here’s a video showing you the non tripod: http://cli.gs/NonTripod

I advice you begin by doing 75 reps per leg 2-5 times a week.

http://cli.gs/NonTripod




The second best exercise for core strength is renegade rows.

How to perform renegade rows

Simply watch this video to learn how to properly perform

renegade rows: http://cli.gs/RenegadeR o ws

Things to keep in mind when performing renegade

rows:

Use the heaviest weight you can while keeping perfect form.

Keep the reps low between 4-6 reps.

Perform 3-5 sets, 1-2 times a week.

http://cli.gs/RenegadeRows




How To Make Sure Your Glutes Are Working Properly

The best way to make sure your glutes are activated at all times is

to regularly perform glute activation drills especially right before

your workouts.

So perform one of the drills below for 75-100 reps per leg

immediately before your workout. If you really want to make sure

your glutes work properly, perform these exercises 5-6

times a week.

Before I list my favourite glute activation drills I want to make sure

you understand that these are glute exercises so the whole

movement should be mostly felt in your glutes(ass). You’ll know

your doing the exercises right when you feel everything in the

glutes when doing the drill.

Top 3 Glute Activation Drills

Below are 3 great glute activation drills you can add to your

workout. Simply click on the exercise name to see videos that

show you exactly how to do each drill.

Drill#1: http://cli.gs/HipCoo kLift

Drill#2: http://cli.gs/ProneHi pExtensi on

Drill#3: http://cli.gs/Fire H ydrant

http://cli.gs/HipCookLift

http://cli.gs/ProneHipExtension

http://cli.gs/FireHydrant







How To Improve Flexibility

Like I said earlier in this book if you can’t easily touch your toes without

bending your knees or bring your heels to your ass then you seriously

need to improve your flexibility.

Now, by simply performing the stretches below immediately after your

workout and again at night you’ll be able to improve your flexibility.

Even if you have good flexibility you still want to stretch regularly because it

helps prevent injury and speeds up recovery.

Make sure to hold each stretch for 30-45 seconds. Feel free to replace any

of these stretches with your own just make sure your stretching your glutes,

quadriceps, hamstrings, hip flexors and ankles on a regular basis (5-7 times a we

4 Stretches Every Athlete Should Do

Below are examples of glute, hip flexors,hamstrings, quadriceps and ankle stretch

Simply click on the name for videos of each stretch.

Stretch#1: http://cli.gs/GluteStretch

Stretch#2: http://cli.gs/QuadStretch

Strech#3: http://cli.gs/HamstringStretch

Stretch#4: http://cli.gs/AnkleStretch

Stretch#5: http://cli.gs/HipFle x orStretch

http://cli.gs/GluteStretch

http://cli.gs/QuadStretch

http://cli.gs/HamstringStretch

http://cli.gs/AnkleStretch

http://cli.gs/HipFlexorStretch

http://cli.gs/GluteStretch

http://cli.gs/QuadStretch

http://cli.gs/HamstringStretch

http://cli.gs/AnkleStretch

http://cli.gs/HipFlexorStretch





High Intensity Cardio

After changing your diet the next thing you need to do to accelerate fat loss

is add a day or two of high intensity cardio to your workout. By high

intensity cardio I’m not talking about going out and running 2 miles twice a

week. Remember your ultimate goal is to jump higher and vertical jumping

is all about power and training for power is all about training at high

intensities(as close to 100% as you can). Because of this you don’t want

your muscles getting used to going slow thus things like running miles are a

big no when training to jump higher.

What I mean by high intensity cardio is simply performing a high intensity

exercise (sprints for example) with short rest periods (30-60secs). This will

not only allow you to burn fat faster then you would doing things like

running miles but it will also allow you to maintain your explosiveness.

3 Examples Of High Intensity Cardio Workouts You Can Use

• 7-10 Sprints with 30-60 seconds of rest in between sprint

• 30-60 seconds of jump roping with 60-90 seconds rest in

between (do this around 10 times).

• 8-10 hill sprints (the hill must be between 20-30m long) with 1-2 m

rest in between.



The Importance Of Recovery

Before I give you a sample program you can use; I want to talk to you

about the importance of recovery.

You see, what you do to make sure your body properly recovers in

between workouts is as if not more important then your workout.

Because if your body doesn’t recover before your next workout then

you won’t be able to train at high intensities. And remember training to jump

higher is all about training for power and to train for power you have to train

as close to 100% intensity as you can. Basically if you don’t pay

attention to recovery you’re really wasting your time because you will not

increase your vertical jump.

Below are some recovery methods you must perform daily when training

to jump higher?

Recovery Methods

-Icing your knees and legs

-Stretching your entire body especially your legs

-Foam rolling your legs

-Getting at least 8 hours of sleep

-Drinking water throughout the day





8 Week Vertical Jump Training Program.

Phase 1: Relative Strength Improvement

Main Goal: Improve all around relative strength

Other purpose: improve core strength, coordination, flexibility and foot

mobility.

Diet Notes: During this 4 week phase make sure you’re eating around 1.5 g

of protein per pound of bodyweight ( for example if you weigh 200 pounds

try eating around 300 grams of protein daily).

Strength

Phase Week1

Monday Wednesday Friday

Dynamic Warm up Dynamic Warm Up Dynamic Warm up

Tripod x 75 reps per leg

Prone LegExtension x 50 repsper leg

Tripod x 75 reps per leg

Hip Cook Lift x 50reps per leg

3x6 RenegadeRows

Hip Cook Lift x 50reps per leg

3x15 Ankle jumps Daily RecoveryWork

3x15 Ankle jumps

3x5 Depth Drops 3x5 Depth Drops

For squats start with75% of you maxand try increasingthe weight by 5-10pounds every week.

4x8 Squats 5x5 Squats

Use you bodyweightonly for glute hamraises. For splitsquats use themaximum amount of weight you canwhile keeping goodform.

3x10 Glute HamRaises 3x6 Split Squats

Daily RecoveryWork

Daily RecoveryWork



Strength

Phase Week2


Dynamic Warmup

Dynamic WarmUp

Dynamic Warmup

Tripod x 100

reps per leg

Firer Hydrant x

75 reps per leg

Tripod x 100

reps per legHip Cook Lift x75 reps per leg

4x5 Renegaderows

Hip Cook Lift x75 reps per leg

3x15 Ankle jumps

Daily Recovery

Work3x15 Ankleumps



4x10 Glute Ham

Raises

3x8 Split Squats

Daily RecoveryWork

Daily RecoveryWork

StrengthPhase Week3


Dynamic Warmup

Dynamic WarmUp

Dynamic Warmup

Tripod x 125reps per leg

Prone LegExtension x 100reps per leg



4x6 RenegadeRows


4x12 Ankle jumps

Daily RecoveryWork

4x12 Ankleumps



4x12 Glute Ham

Raises

3x5 Split Squats

Daily Recovery

Work

Daily Recovery

Work



StrengthPhase Week4


Dynamic Warmup

Dynamic Warm

UpDynamic Warmup

Tripod x 150

reps per leg

Firer Hydrant x

125 reps per leg

Tripod x 150

reps per legHip Cook Lift x

125 reps per leg4x5 Renegaderows

Hip Cook Lift x

125 reps per leg3x30 sec Squatankle jumps

Daily RecoveryWork

3x30 sec Squatankle jumps



5x10 Glute HamRaises

4x6 Split Squats

Daily RecoveryWork Daily RecoveryWork

Week5 :

Recovery

Phase

Monday Tuesday Wednesday Thursday Friday

Hip CookLift x 100reps per leg

Prone LegExtensionx 100reps per leg

Firer Hydrantx 100 repsper leg

Hip CookLift x 100reps per leg

Prone LegExtensionx 100reps per leg

DailyRecoveryWork

DailyRecoveryWork

DailyRecoveryWork

DailyRecoveryWork

MeasureYour MaxSquat



Phase2: Speed Phase For 2 Foot Jumpers

Main Goal: Improve rate of force development and reactiveness.

Other purpose: improve foot mobility and coordination.

Diet Notes: During this phase avoid sodas, candy and any other high sugar

products and replace them with fruits and water.

Speed Phase

Week1


Dynamic Warmup

Dynamic Warmup

Dynamic Warmup

Hip Cook Lift x

100 reps per leg

Firer Hydrant x

100 reps per legProne LegExtension x 100reps per leg

4x30 sec Squat

ankle jumps

Jumping

Practice(10-20min)

4x30 sec Squat

ankle jumps

4x4 Box Jumps Tripod x 200reps

4x4 DepthJumps

4X7 Tuck Jumps Daily Recovery

Work

3x6 Power

Skipping4x4 PausedJump Squatswith 30% of max

squat

3x5 Rhythmic jump squats with25% of max

squat3x3 Back Squats

(85%)Daily Recovery

Work

Daily Recovery

Work



Speed PhaseWeek2


Dynamic Warmup

Dynamic Warmup

Dynamic Warmup

Hip Cook Lift x

100 reps per leg

Firer Hydrant x

100 reps per leg

Prone Leg

Extension x 100reps per leg


JumpingPractice(10-20min)


5x4 Box Jumps Tripod x 225reps per leg

5x4 Depth

Jumps4X7 Tuck Jumps Daily Recovery

Work3x8 Power Skipping

5x4 PausedJump Squatswith 35% of maxsquat

4x5 Rhythmic jump squats with30% of maxsquat3x3 Back Squats

(85%)Daily Recovery

Work

Daily Recovery

Work

Speed PhaseWeek 3


Dynamic Warm

Up

Dynamic Warm

Up

Dynamic Warm

UpHip Cook Lift x

100 reps per leg

Firer Hydrant x


6x7 Tuck Jumps Jumping practicefor around 15

min

7x4 Depth

Jumps

4X4 PausedJump Squatswith 40% of maxsquat


5x5 RhythmicJump Squatswith 35% of maxsquat

Daily RecoveryWork

Daily RecoveryWork

Daily RecoveryWork



Phase2: Speed Phase For 1 Foot Jumpers

Main Goal: Improve rate of force development and reactiveness.

Other purpose: improve foot mobility and coordination.

Diet Notes: During this phase avoid sodas, candy and any other high sugar

products and replace them with fruits and water.

Speed PhaseWeek1


Dynamic Warmup

Dynamic Warmup

Dynamic Warmup

Hip Cook Lift x

100 reps per leg

Firer Hydrant x





3/8 Multi Hops Tripod x 100reps

3/8 Multi Hops

4x7 Tuck Jumps Daily RecoveryWork

4x4 Depth

Jumps4x4 PausedJump Squats

with 30% of maxsquat

3x5 Rhythmic jump squats with

25% of maxsquat

Daily RecoveryWork

3x3 Back Squats(85%)Daily RecoveryWork



Speed PhaseWeek2


Dynamic Warmup

Dynamic Warmup

Dynamic Warmup


Firer Hydrant x100 reps per leg

Prone LegExtension x 100reps per leg




4x7 Multi Hops Tripod x 100reps

4x7 Multi Hops

4X8 Tuck Jumps Daily RecoveryWork

5x4 DepthJumps

5x4 PausedJump Squatswith 35% of maxsquat

4x5 Rhythmic jump squats with30% of maxsquat

Daily RecoveryWork

3x3 Back Squats

(85%)Daily Recovery Work

Speed Phase

Week 3


Dynamic Warm

Up

Dynamic Warm

Up

Dynamic Warm

UpHip Cook Lift x100 reps per leg

Firer Hydrant x100 reps per leg

Prone LegExtension x 100

reps per leg3x8 RunningJumps

3x8 RunningJumps

3x8 RunningJumps

4X4 Paused JumpSquats with 40%of max squat

Daily Recovery Work 3x5 RhythmicJump Squats with35% of max squat

Daily Recovery Work Daily Recovery Work



Exercise Library

Below is a video library of every excersise in the program. The only exercises not

included are jumping practice and running jumps. Jumping practice is simply practicing

maximum height jumps. Running jumps is in the 1 foot speed phase and it means

running one foot jumps for maximum height. The best way to do running jumps is to

use a basketball rim and run up and jump trying to get your arm as high above the rim

as you can. For the other exercises simply click on the blue links to see video

explanations of each exercise.

Video Library

Dynamic warm up:

http://cli.gs/DynamicWarmUp

Glute Activation Excersises:

http://cli.gs/HipCookLift , http://cli.gs/ProneHipExtension , http://cli.gs/FireHydrant

Core Training Excersises:

Non Tripod: http://cli.gs/NonTripod

renegade rows: http://cli.gs/RenegadeRows
















Strength Training Exercises:

Back Squats: http://cli.gs/BackSquat

Weighted Split Squat: http://cli.gs/WeightedSplitSquat

Glute Ham Raises: http://cli.gs/GluteHamRaises

Rate Of Force Development Exercises:

Paused Jump Squats: http://cli.gs/PausedWeightedJumpSquats

Box Jumps: http://cli.gs/BoxJumps

Reactiveness Exercises:

Ankle Jumps: http://cli.gs/AnkleJumps

Squat Ankle Jumps: http://cli.gs/SquatAnkleJumps

Line Hops: http://cli.gs/LineHops

Tuck Jumps: http://cli.gs/TuckJump

Rhythmic Jump Squats: http://cli.gs/WeightedJumpSquats

Depth Jumps: http://cli.gs/DepthJumps

Depth Drops: http://cli.gs/DepthDrops

Multi Hops: http://cli.gs/MultiHops

Power Skipping: http://cli.gs/Po w erSkipping







http://cli.gs/SquatAnkleJumps














http://cli.gs/SquatAnkleJumps










Conclusion

All basketball players dream off that moment when they explode

in the air and throw down a vicious dunk .If you follow the

principles in this book you will give yourself the best chance to

make this dream come true. With all the hype and lies that fill the

vertical jump training industry, I felt I needed to bring some clarity

and that’s why I wrote this book and gave it away for free. Use

this manual as your guide and always go over this book before

starting any vertical jump training. Please make sure to email me

news on the improvements you make because of this book. As

always don’t hesitate to email me with any questions.

Work Hard and I guarantee You’ll See Results



More Basketball Train ing Info

Find More Free Basketball Training Info Here:

http://cli.gs/BasketballTrainin g23.Com

Find Free Basketball Training Podcasts and Videos

Here:

http://cli.gs/BasketballTraining23TV

Again, don’t hesitate to email me with any

questions or concerns: basketballtraining23 @ live.ca

http://cli.gs/BasketballTraining23.Com


mailto:[email protected]

http://cli.gs/BasketballTraining23.Com


mailto:[email protected]

Documents

38139842 Free Vertical Jump Training Manual