Free Vertical Jump 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 Ill teach you the simplest, fastest and most effective way to increase your vertical jump. First Im going to explain exactly what goes behind a high vertical jump, then Ill explain how you can improve these qualities and to finish Ill 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 jump training: Page 26

How to improve the other 6 aspects of a great vertical jump: Page 31 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 its a measure of lower body power to bodyweight ratio. The more power you generate the more force youll apply to the ground and the more force you apply to the ground the higher youll jump. This means the more power you generate relative to youre bodyweight the higher youll jump. What does all this mean? Ill explain using an example: Lets say you have 2 basketball players:

Player A weighs 150 pounds and generates 300 pounds off force when he jumps. Player B weighs 200 pounds and also generates 300 pounds of force when he jumps. Since they generate the same amount of force player A and Player B should jump the same height right? No!! You see its not about how much power you can generate but how much power you generate relative to your bodyweight. This is why player A will have a higher vertical jump then player B. Although they both generate 300 pounds of force; player B weighs a lot more then Player A and thus will need to generate a lot more force to match Players A Jumping ability. The more you weigh the more force youll 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 Thats 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 Strength?

Relative strength is a measure of how strong you are relative to your bodyweight. For example, lets say Player A weighs 150 pounds and can squat 300 pounds. This means Player A can squat twice his bodyweight. Now lets 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 efficiently (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 youll be able to go from dipping down to jumping. The faster you do this the higher youll 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 dont know how to jump properly its useless. Thats 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, youre trying to increase your vertical jump so all your jumping practice should be done practicing

maximal height jumps.

2. Low Body Fat

You cant be carrying a lot of dead weight if you want to jump high. Thats why youll need to lose weight if your body fat % is over 12%. The best jumpers have a body fat percentage between 5-8%. Loosing any extra fat youre carrying around wont only increase your energy level and make you feel better but the biggest benefit to loosing extra body fat is that your relative strength will increase. Lets say john weighs 150 pounds, can squat 300 pounds and your body fat% is 15%. This means john can squat twice his bodyweight and carries around 23 pounds of dead weight (fat). Now, lets say john changes his diet and commits himself to intense cardio for 2 months and looses 15 pounds of fat and now weighs 135 pounds with 5% body fat. If John didnt loose any strength during that period of time and can still squat 300 pounds he will now be squatting 2.2 times his weight which will result in a higher vertical jump.

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 youre going to be stuck on the on the ground. Its 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 youre not going anywhere.

5.Strong Glutes
The glutes are the most powerful muscles in the body so its 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 dont work properly youre 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 wont only increase your vertical jump but it will speed up recovery and greatly reduce the chance of injury. Now you dont need the flexibility of a gymnast but if you cant 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 Jumpers

In this section Ill answer 3 common questions you may have on the two jumping styles.

What determines what style 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 differences between jumping off 1 or 2 feet?

Strength wise both jumping of 1 and 2 foot requires strength 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 Styles?

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 youll need to practice your new style for a while before it becomes natural.

Recap Of the science behind vertical jump training.

If youve 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 heres 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 youre 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 youre 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 youre 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 youre probably thinking, HOW do I improve these things? Well thats exactly what Im going to teach you in this section, Ill go through every facet of a great vertical jump and tell you exactly how to improve it. Lets get started.

How to Improve Relative Strength

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 bodys 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 about 60% 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. By lifting 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 youll have to get bigger muscles to increase your strength.

How do you figure out what % of your available strength youre not using?
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, lets 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 available strength 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 lets 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 youre in a life or death situation. Someone like this needs to increase his muscle size to get stronger because hes 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 thats fine. Calculating your strength deficit simply helps you figure if you currently need bigger muscles (more weight) or not.

Getting Back To Relative Strength

So how does this all relate to relative strength the thing were really after? Well heres how you increase youre 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 (6075% 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

How to Improve Your Speed (efficiency).

Relative strength is very important but its 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 youre available strength. Jumping takes less then half a second, thats not a lot of time to gather and use all youre 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 Baggetts site that tells you how high you should jump depending on your max squat.

Heres how you use the vertical jump calculator

Click Here To Access it: http://cli.gs/VerticalJumpCalculator There are 3 calculators on the page, the first one that says

Standing Vertical Jump Calculator using your Full Olympic Squat and Bodyweight is the one youre going to use.

Heres 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 you have good rate of force development.
Full Olympic Squat (lbs): Bodyweight (lbs): Standing Vertical Jump (inches):
400 200 33.54

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/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 youll 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 shoudnt 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 its 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

The Benefits Of Depth Drops And Depth Jumps

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 theyre very good at doing this. The problem with depth jumps/drops is that theyre 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 dont 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. Ill 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 isnt a must but I advice you dont 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 youre not absorbing much energy in the first place then youre not going to be jumping very high. This is why you should first perform depth drops for a few weeks if you find youre 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.

Heres 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 isnt a must but I advice you dont use depth jump in your program until you can squat at least 1.3 times your bodyweight.

How To Improve The Other 6 Aspects Of A Great Vertical Jump.

In this section Im going to give you ways to improve each of the other 6 essential qualities necessary to be a high flyer. How To Improve 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 youre not very light/quick on your feet youre 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 dont have access to a jump rope you can use line hops variations to improve foot mobility.

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 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. Keeping your right leg still (dont move it), raise and lower your left leg. 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. Heres 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.

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/RenegadeRows

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.

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). Youll 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/HipCookLift Drill#2: http://cli.gs/ProneHipExtension Drill#3: http://cli.gs/FireHydrant

How To Improve Flexibility

Like I said earlier in this book if you cant 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 youll 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 week).

4 Stretches Every Athlete Should Do

Below are examples of glute, hip flexors,hamstrings, quadriceps and ankle stretches. 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/HipFlexorStretch

How To Lose Body Fat

Because of the importance of relative strength in vertical jump training, its vital for anyone that wants to jump high to have a low body fat%. If you have a body fat% over 12% this part of the book will be very important for you. Now Im not going to get into the fine details of loosing body fat as that would require a whole book by itself. What I will do is give you guidelines and tips you can follow to lose any useless dead weight (fat) youre carrying around.

Diet
Changing the way you eat is the most important factor in loosing weight. Instead of giving you a complicated diet that Im sure you wouldnt follow here are 5 simple diet rules you should follow to loose body fat quickly. Rule#1: Eliminate sodas from your diet and replace then with water. Rule#2: Replace all chips with non-flavoured popcorn. Rule#3: Replace all cookies and chocolate with fruits you enjoy. Rule#4: Try to not visit any fast-food restaurant until your body fat% is under 13%. Rule#5: Break one of the 3 first rules once a week to keep yourself motivated.

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 Im 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 dont 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 min 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 doesnt recover before your next workout then you wont 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 dont pay attention to recovery youre 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

Sample Program
This is the part youve probably been waiting for this whole book. This an 8 week program divided in 2 phases. The first phase is a 5 week strength phase designed to improve relative strength. Phase 2 is a speed phase to improve reactiveness and rate of force development. The strength phase is designed to be effective for both one foot and two foot jumpers. For the speed phase I included 2 different programs depending on which way you jump (1 or 2 foot). The program is designed to also improve flexibility, core strength, coordination and foot mobility. A full exercise library with videos of every exercise is also included at the end. The only thing this program doesnt include is specific training for body fat loss so if your body fat % is above 12, you should work on that first before starting this program. Take one week off after this program. Perform daily recovery methods during this and at the end of the week measure your vertical and you'll see your improvements.

How Many Inches Will You Gain?

You can expect to gain between 4-6 inches from this program. Some of you will gain a bit more but unless you already have a great vertical jump (36 inches+) you will gain at least 4 inches from this program.

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 youre 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
Dynamic Warm up Tripod x 75 reps per leg Hip Cook Lift x 50 reps per leg 3x15 Ankle jumps 3x5 Depth Drops

Wednesday
Dynamic Warm Up Prone Leg Extension x 50 reps per leg 3x6 Renegade Rows Daily Recovery Work

Friday
Dynamic Warm up Tripod x 75 reps per leg Hip Cook Lift x 50 reps per leg 3x15 Ankle jumps 3x5 Depth Drops 5x5 Squats

For squats start with 4x8 Squats 75% of you max and try increasing the weight by 5-10 pounds every week. Use you bodyweight 3x10 Glute Ham only for glute ham Raises raises. For split squats use the maximum amount of weight you can while keeping good form. Daily Recovery Work

3x6 Split Squats

Daily Recovery Work

Strength Phase Week2

Monday
Dynamic Warm up Tripod x 100 reps per leg Hip Cook Lift x 75 reps per leg 3x15 Ankle jumps 4x5 Depth Drops 5x7 Squats 4x10 Glute Ham Raises Daily Recovery Work

Wednesday
Dynamic Warm Up Firer Hydrant x 75 reps per leg 4x5 Renegade rows Daily Recovery Work

Friday
Dynamic Warm up Tripod x 100 reps per leg Hip Cook Lift x 75 reps per leg 3x15 Ankle jumps 4x5 Depth Drops 4x5 Squats 3x8 Split Squats Daily Recovery Work

Strength Phase Week3

Monday
Dynamic Warm up Tripod x 125 reps per leg Hip Cook Lift x 100 reps per leg 4x12 Ankle jumps 5x5 Depth Drops 4x6 Squats 4x12 Glute Ham Raises Daily Recovery Work

Wednesday
Dynamic Warm Up Prone Leg Extension x 100 reps per leg 4x6 Renegade Rows Daily Recovery Work

Friday
Dynamic Warm up Tripod x 125 reps per leg Hip Cook Lift x 100 reps per leg 4x12 Ankle jumps 5x5 Depth Drops 3x5 Squats 3x5 Split Squats Daily Recovery Work

Strength Phase Week4

Monday
Dynamic Warm up Tripod x 150 reps per leg Hip Cook Lift x 125 reps per leg 3x30 sec Squat ankle jumps 6x5 Depth Drops 3x5 Squats 5x10 Glute Ham Raises Daily Recovery Work

Wednesday
Dynamic Warm Up Firer Hydrant x 125 reps per leg 4x5 Renegade rows Daily Recovery Work

Friday
Dynamic Warm up Tripod x 150 reps per leg Hip Cook Lift x 125 reps per leg 3x30 sec Squat ankle jumps 6x5 Depth Drops 4x3 Squats 4x6 Split Squats Daily Recovery Work

Week5 : Monday Recovery Phase

Hip Cook Lift x 100 reps per leg Daily Recovery Work

Tuesday Wednesday Thursday Friday

Prone Leg Extension x 100 reps per leg Daily Recovery Work Firer Hydrant Hip Cook x 100 reps Lift x 100 per leg reps per leg Daily Recovery Work Daily Recovery Work Prone Leg Extension x 100 reps per leg Measure Your Max Squat

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

Monday
Dynamic Warm up Hip Cook Lift x 100 reps per leg 4x30 sec Squat ankle jumps 4x4 Box Jumps 4X7 Tuck Jumps 4x4 Paused Jump Squats with 30% of max squat Daily Recovery Work

Wednesday
Dynamic Warm up Firer Hydrant x 100 reps per leg Jumping Practice(10-20 min) Tripod x 200 reps Daily Recovery Work

Friday
Dynamic Warm up Prone Leg Extension x 100 reps per leg 4x30 sec Squat ankle jumps 4x4 Depth Jumps 3x6 Power Skipping 3x5 Rhythmic jump squats with 25% of max squat 3x3 Back Squats (85%) Daily Recovery Work

Speed Phase Week2

Monday
Dynamic Warm up Hip Cook Lift x 100 reps per leg 5x30 sec Squat ankle jumps 5x4 Box Jumps 4X7 Tuck Jumps 5x4 Paused Jump Squats with 35% of max squat Daily Recovery Work

Wednesday
Dynamic Warm up Firer Hydrant x 100 reps per leg Jumping Practice(10-20 min) Tripod x 225 reps per leg Daily Recovery Work

Friday
Dynamic Warm up Prone Leg Extension x 100 reps per leg 5x30 sec Squat ankle jumps 5x4 Depth Jumps 3x8 Power Skipping 4x5 Rhythmic jump squats with 30% of max squat 3x3 Back Squats (85%) Daily Recovery Work

Speed Phase Week 3

Monday
Dynamic Warm Up Hip Cook Lift x 100 reps per leg 6x7 Tuck Jumps 4X4 Paused Jump Squats with 40% of max squat Daily Recovery Work

Wednesday
Dynamic Warm Up Firer Hydrant x 100 reps per leg

Friday

Dynamic Warm Up Prone Leg Extension x 100 reps per leg Jumping practice 7x4 Depth for around 15 Jumps min Tripod x 250 5x5 Rhythmic reps per leg Jump Squats with 35% of max squat Daily Recovery Daily Recovery Work Work

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 Phase Week1

Monday
Dynamic Warm up Hip Cook Lift x 100 reps per leg 3x30 sec Squat ankle jumps 3/8 Multi Hops 4x7 Tuck Jumps 4x4 Paused Jump Squats with 30% of max squat
Daily Recovery Work

Wednesday
Dynamic Warm up Firer Hydrant x 100 reps per leg Jumping Practice(10-20 min) Tripod x 100 reps
Daily Recovery Work

Friday
Dynamic Warm up Prone Leg Extension x 100 reps per leg 3x30 sec Squat ankle jumps 3/8 Multi Hops 4x4 Depth Jumps 3x5 Rhythmic jump squats with 25% of max squat 3x3 Back Squats (85%)
Daily Recovery Work

Speed Phase Week2

Monday
Dynamic Warm up Hip Cook Lift x 100 reps per leg 4x30 sec Squat ankle jumps 4x7 Multi Hops 4X8 Tuck Jumps 5x4 Paused Jump Squats with 35% of max squat
Daily Recovery Work

Wednesday
Dynamic Warm up Firer Hydrant x 100 reps per leg Jumping Practice(10-20 min) Tripod x 100 reps
Daily Recovery Work

Friday
Dynamic Warm up Prone Leg Extension x 100 reps per leg 4x30 sec Squat ankle jumps 4x7 Multi Hops 5x4 Depth Jumps 4x5 Rhythmic jump squats with 30% of max squat 3x3 Back Squats (85%)
Daily Recovery Work

Speed Phase Week 3

Monday
Dynamic Warm Up Hip Cook Lift x 100 reps per leg 3x8 Running Jumps 4X4 Paused Jump Squats with 40% of max squat
Daily Recovery Work

Wednesday
Dynamic Warm Up Firer Hydrant x 100 reps per leg 3x8 Running Jumps
Daily Recovery Work

Friday
Dynamic Warm Up Prone Leg Extension x 100 reps per leg 3x8 Running Jumps 3x5 Rhythmic Jump Squats with 35% of max squat
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/PowerSkipping

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 thats 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 dont hesitate to email me with any questions.

Work Hard and I guarantee Youll See Results

More Basketball Training Info

Find More Free Basketball Training Info Here: http://cli.gs/BasketballTraining23.Com Find Free Basketball Training Podcasts and Videos Here: http://cli.gs/BasketballTraining23TV Again, dont hesitate to email me with any questions or concerns: [email protected]