One cannot attain brilliance in Basketball by just having a knack to play the sport. To make yourself noticeable in the game, the ability to dunk is one of the striking skills required. It makes you an expert in attacking the rim, gives huge blocks and helps to get rebounds. Even an inch of progress in vertical jumping skill can lead to a huge difference in performance in events like Basketball, Volleyball and high Jump in Athletics.

To no surprise, there are numerous reviews given online by users on vertical leap training programs guaranteeing an incredible increase in your leap. Unsatisfied with all, made the trainee write a Jump Manual review taking Jacob Hiller’s The Jump Manual into consideration.

The birth of Jacob Hiller’s Jump Manual

Indeed, jumping ability is a gift by birth for an individual, but specific core training methods develop dynamic strength of the associated muscle group of the lower body with coordination, agility, and ability with timing to perform repeated sequential acts continuously as required in sports like Basketball.

Jacob Hiller, a certified athletic trainer like other basketball players, too aspired to jump higher and hence carried out all the possible exercises such as the Air Alert Program, Stair Running, and Ankle Weights, but failed. Thus, with his years of knowledge and experience along with scientific research on athletic training, he began experimenting himself and various exercises taken together eventually increased his vertical jump to a 45- inch height.

This laid to the birth of THE JUMP MANUAL.

What is The JUMP MANUAL?

This attempt of reviewing the mentioned program in no way mocks the other workout training solutions but there is nothing wrong in being opinionated about the programs that have been carried out and the results which have been achieved. At the other end, the trainee must also receive accurate information about the training programs.

Being a basketball freak, the trainee had to increase his jump height to reach the rim of the basket and so, after working on every possibility, came across the Jump Manual program and decided to work this out.

The Jump Manual is basically a book consisting of warm-ups, proper diet chart, and different leap training exercises. A go through of it will make you understand how the Jump Manual works and the reasons as to why they are being done, whereas, other training programs just list out the various exercises required.

Read more about The Jump Manual on our blog post on Details of the Jump Manual.

The Ease, Difficulties and the Aftermath of the Jump Manual

The exercises given in the manual are strenuous and only an apt technique will make execution done in a proper way. The best option is to workout with the consult of a trainer or else any wrong posture will result in a ligament tear in your knee or can even hurt your back, thus, leading to bed rest for at least a week or so. Thus, the Jump Manual is a user-friendly program especially for the expert weightlifters as this program will prove to be advantageous by producing jump specific workouts in a short span.

During the first few weeks, you are motivated to work-out the training program rigorously but the question lies whether you will be able to continue until the end. Discipline is what is needed throughout the 12 weeks of the schedule. The procedure states that 2 weeks cycle is to be repeated every 12 weeks and then take a break for a certain time period.

Want to have a better understanding of this program, then refer to our other blog posts on Jump Manual, the best training online program.

The Jump Manual, a good choice for you?

As the Jump Manual inculcates heavyweight lifting exercises, it's therefore recommended for two- foot jumpers even though their jump is slower compared to single leg jumpers, but they overcome this lack by bending deeper and using their strength to the core. Aaron Gordon is a bright example of this.

Still confused as to opt for which training guide. Know more about ultimate training guide, the Jump Manual Training Guide.


At the end of the day, if you achieve what you desire for, then all the hard work pays off! 12 weeks of training in a proper way results in an 8 to 10-inches increase in the vertical jump.  Since 10 years, the popularity of Jump Manual has reached such great heights that it has almost sold 100,000 copies and is still in demand. There are many successful feedback stories available online.


jump manual for vertical leap

Proper Exercises to Improve Your Vertical Leap

Increasing the vertical leap is the biggest priority for all professional and aspiring athletes. It is a mandatory requirement in all major handball sports such as basketball, volleyball, and in some instance, European soccer. The question which naturally follows this statement is, what are the parameters you should work on to improve your game? The answer is not complicated, but it is detailed. To achieve the perfect vertical leap, you should follow these variables with a strict discipline.

Factors Which You Should Consider To Improve Your Vertical

1.       Strength

Though strength training is better for athletes who are involved in sports such as heavy-lifting, it helps players seeking to improve their vertical too. Using a high percentage of strength quickly won't help though. You need to properly strengthen to increase your explosiveness. The goal is to have the endurance to back-up the strength.

2.       Velocity

Velocity is the second variable which needs to be considered for a proper increase in the vertical leap. Velocity, or speed as it is commonly known, is crucial to determine the dunking power when it comes to basketball. To be able to apply the force swiftly, you have to know the technique to increase your velocity through proper landing. The best way to do so is to exercise proper jumping and landing techniques.

To be able to utilize the two variables for optimum performance, you need to follow certain exercises to increase those parameters. You can access those workout routine through Jump Manual, the best jump training manual created by Jacob Hiller.

jump manual for vertical leap

Exercises You Should Follow to Improve your Vertical Leap

Following are 3 examples of proper exercises you need to follow if you want to improve your vertical jumping height by 10+ inches.

  • PVC Squat Jump

The PVC squat jump is a very intense yet satisfying exercise to improve your vertical dynamically. Athletes often sign praises for this exercise, as it gives almost instant visible results. It is a full-body, full-range of motion exercise, and it is also perfectly safe to perform. To perform this squat, remember to always keep your arms up and back. Ensure that your hip is lower to your knee by squatting low enough for a visible result. This exercise is good for correcting posture too. Repeat the sets 5 times in 3-5 sets with a recovery time of 1-2 minutes.

  • Depth Jump

This is another kind of plyometric training exercise which aims to strengthen your core muscles and improve your vertical. For this exercise, you will need two boxes, one 12 to 16 inches high and the other 22 to 26 inches high. Stand on one of the two boxes with arms at the sides; your feet should be together and slightly off the edge as in the depth jump. Place the other box approximately two or three feet in front of and facing the performer. Begin by dropping off the initial box, landing and simultaneously taking off with both feet. Ricochet by driving upward and outward as dynamically as you can, using the arms and full extension of the body to jump onto the higher box. Allow your legs to absorb the impact. Repeat the sets 3 times in 2-3 sets.

  • Barbell Squat

Just like the name suggests, this exercise requires the help of barbells. It’s a strength enhancing exercises which focuses on the quadriceps. You can begin with placing the barbell supported on top of the traps. Your chest should be up and your head facing forward. You should adopt a hip-width stance with the feet turned out as required. The landing should be done by flexing of the knees. Refrain from moving the hips back as much as possible. This requires your knees to move forward. Ensure that they stay aligned with the feet. The goal is to keep your torso as upright as possible. Continue all the way down, keeping your body-weight on the front of the heel. At the moment the upper legs contact the lower legs reverse the motion, propelling the weight upward.

Training Hard but Still Not Getting the Vertical Leap You Desire? Get the Right Solution

It is every athlete’s dream to perfect their game to become a star player in their chosen field. If your chosen sport is the game of basketball, your priority is to be able to jump and dunk the ball swiftly and smoothly. To achieve that angle, it is important that your vertical leap is up to the point. Unfortunately, as easy as it sounds, many aspiring players flounder when it comes to vertical leap. Following a hardcore exercise routine is not always the solution. The reason is simple. It is not always about working hard, sometimes it is about working smart. For all you know, the exercise routine you are following is making your muscles bulkier, since it aims to increase muscle mass. What you need is the right approach to increase vertical leap, which is a balance between exercise and diet. The perfect solution to your exercise dilemma is Jump Manual, the ultimate vertical leap training guide created by Jacob Hiller.

Get your desired Vertical Jump Height by following this article on the second best training program, the Vert Shock program.

The What and why of Jump Manual

As stated previously, Jump Manual is a training program created by Jacob Hiller to help aspiring athletes gain their desired vertical leap. It is a 12 chapter online program which details out exercises, diet charts, and professional and fellow-user help when required. The reason Jump Manual is the most used training program around the world is that it is backed by scientific research and years of on-field training put together behind every workout routine. Jacob Hiller himself is a professional ex-basketball player and ACE accredited physical trainer who has numerous famous athletes and Olympic stars under his training belt. His name gives the credibility to the program which others lack.

Jump Manual, The Program Explained in Brief

In this program, Jacob Hiller talks about the right approach to increase vertical leap. As opposed to the general idea of increasing strength when it comes to exercises, he stresses the importance of strength exercise coupled with quick reflexes, which results in dynamic speed and agility. He also states that only exercises are half the work done when one wants to gain an exponential vertical leap. It is equally vital to follow a balanced diet chart to provide the body the fuel it needs to sustain the changes. All the categories are divided into sections for easy understanding. Jump Manual takes a multi-faceted approach to a thorough development. It focuses on the 9 components of vertical leap equally. The 9 variables explained in Jump Manual are,

  • Strength
  • Quickness
  • Muscle Recruitment
  • Form
  • Nutrition
  • Flexibility
  • Balance
  • Body Composition
  • Hereditary Factors

Jump Manual, Bonus Features

Jump Manual comes with a host of bonus features, which gives it an edge over other jump training manuals.

  • It has a special section with an interview with famous NBA shooting coach, David Hopla. In the interview, Hopla explains the system and techniques he uses while training NBA players.
  • The second bonus feature of Jump Manual is that it showcases an interview with peak performance psychologists, Dr. Patrick Cohn. Dr. Cohn is well-aware of the obstacles that athletes face on a daily basis while exercising, and he helps them out by revealing his system so that athletes can get in the ‘zone’. The interview also advises coaches and parents regarding how they can best help their charge develop into a fine athlete.
  • The program allows the user a 60-day time period where they can interact directly with Jacob Hiller or his team for expert guidance. They can also communicate with fellow users for a profound approach to the program.


Jump Manual is a complete guide and training program which solves your issue with exercises that are still not being able to get you the desired vertical leap. Buy your copy today and get the vertical leap of your dreams!

To discover thescientific approach to increase the Vertical Jump Height read our blog post today.


Dietary Habits to Follow for a Better Vertical Leap

You have your work-out program charted out for an improved vertical leap, and you follow it rigorously too. Still, your vertical leap leaves a lot to be desired. Ever wondered why? The answer is quite simple. The body is a machine, and a good exercise routine is a way you can keep that machine well maintained. Yet, the fuel on which the machine runs, a proper nutritious diet plan, is missing from your routine. A well-constructed diet chart helps you improve your vertical leap by providing the much-needed fuel to your body, increasing muscle strength and developing the fast-twitch muscles. As a sportsperson, it should be your main priority to follow a routine nutrition plan and maintain a proper weight-height balance.

Know more about the ways to increase jump height through our article on the Jump Manual, the best online training manual that guarantees an increase in your vertical jump height.

Sometimes, due to several reasons such as time and money, you may not be able to consult a proper dietician for a complete diet plan. In that case, you can go for a complete training guide like Jump Manual. Created by Jacob Hiller, Jump Manual is the best jump training guide to help increase your vertical leap because it not only has a regimented exercise routine backed by years of scientific research but also a balanced nutrition chart to follow for optimum result.

Your diet plan should have these three nutrients as a major composition. They have specific functions when it comes to developing muscles and improving your vertical leap.

  • Carbohydrates or Carb

A body needs Carbohydrates or carbs in order to survive. Starch-rich foods such as potatoes, bread, lean meat, rice, yam and so many more foods, are a major source of carbs. It is common knowledge that carb-rich food sometimes can be harmful to a human body. The reason why carbohydrates are necessary for the proper improvement of muscles and in-turn the vertical leap of a person, is because it constitutes 50 percent of oxygen, an element necessary for any kind of growth and development. Carbs can further be divided into four groups, Ketogenic or very-low-carb, low-carb, medium-carb, and high-carb. An ideal diet should have less than 10 percent of ketogenic carb, less than 26 percent of low-carb, 26-45 percent of medium-carb, and 45 percent of high-carb to help muscle growth and vertical leap. A benefit of a balanced carb-rich diet is that it prevents pathogenesis, fertilization, and growth of disease-causing organisms, and aids in blood clotting.

  • Proteins

Proteins are the building blocks of any cell mutation and growth. It is vital to have a good protein intake for muscle growth, especially the fast-twitching muscles, which aids in improving vertical leaps. Several food groups are a rich source of protein, and though a higher intake than the normal amount doesn’t have any negative impact, it does make slow down the growth process. Proteins should be consumed 100g per day for optimum energy, and one of the major sources of protein is lean meat like chicken, and turkey, as well as eggs. Protein is made up of 15 percent of nitrogen, and 25 percent of oxygen. Protein deficiency can lead to a disease known as kwashiorkor, which leads to fatigue, lethargy, and irritability in a person. This can be put an aspiring athlete at a disadvantage. There is no reason for someone to skip a proper protein-filled diet, as it can be obtained from numerous food source such as chicken, eggs, fish, and shellfish, etc. Vegetarians don’t need to fret since tofu and soy products such as beans, milk, and nuggets also provide the necessary protein amount. An athlete should always include these foods in a properly balanced diet.

  • Fat

The first thing which comes to mind when someone mentions fat, is unhealthy eating habits. In reality, fats are a major component for a successful development of a healthy body. Saturated fat is the element which one should avoid. Unsaturated fat, on the other hand, is exactly the thing needed for a proper nutrition intake. Saturated fats, or more commonly known trans fatty acid, is commonly found in junk food and fried ones. These are also known as bad fats which should be avoided at all costs since they are insoluble in water and is very difficult for our digestive system to break down. Unsaturated fats, also known as good fats are required at a controlled amount to provide the energy required by the body. While buying food products, read the labels and the ingredients very carefully to know what you are consuming. Products which claim to be fat-free or low-fat can also be misguiding since low-fat can be low saturated fats.

For a good vertical leap, proper diet must be coordinated with an apt training manual to give excellent results. Get a detailed description on whether the Vert Shock program is one of the apt training guide to help you increase your height through our article on the Vert Shock Review.


It can be safely said that the three components discussed above are partially responsible for a good vertical leap. It can be daunting for everyone to follow a diet chart separately or consult a dietician for the same. A good training manual, such as Jump Manual is a good way to maintain a proper nutritious diet, as well as to follow a regimented exercise routine. Jump Manual comes with an entire section which provides the necessary chart one needs to follow for an increased vertical leap. To start your journey for becoming a great basketball player, buy the Jump Manual today!

jump manual new version

Side Effects of Using Drugs on Athletes to Increase Vertical Jumping Height

Every sportsperson dreams of success, glamour, and grandeur in their chosen career path. Some work hard for it, while others resort to shady methods to achieve their goals. No doubt the path of drugs and steroids seems the easy way, but one should remember the old saying, ‘the road to hell is paved with good intentions.’ The instant results of drugs leave lasting side-effects on the person, some of which can be fatal. Many athletes have succumbed to the lure of steroids and performance-enhancing drugs which have prematurely ended their careers. The results are always devastating, and it leaves a permanent mark on the athletes’ career.

Performance Enhancing Drugs, or Anabolic Steroids. What are They?

Performance enhancing drugs, which are commonly known as anabolic steroids are synthetic variations of the male sex hormone testosterone. It is a common knowledge that hormones are responsible for growth, strength, and performance in any individual. ‘Anabolic’ drugs refer to the variation which defines muscle-building in a person. The common term used for these types of drugs are Gear, Stackers, Juice, or Roids. These are usually administered orally or by injecting through veins. These type of drugs might not be as extreme as other substances, but they still have lingering short-term and long-term side effects when abused.

Athletes are always advised to follow a proper nutrition along with workout insteas of these drugs usage if they want a growth in their vertical jump height in a proper manner. This diet is mentioned elaborately in our blog on Proper dietary habits to follow to get the desired vertical leap.


Here are some of the side-effects of using drugs on athletes to increase vertical jumping height

  • Effects On The Brain

Anabolic drugs do not trigger the rapid increase of the chemical dopamine in the brain as the other drugs do. Still, long-term use results in the increase of dopamine, serotonin, and opioid systems, affecting the mood and behavior of the user which leads to violent mood-swings and extreme contracted violent behavior.

  • Short-Term Mental Health Issues

Over-use of anabolic steroids can leave short-term mental health issues on the athlete. Some of them are; paranoia and extreme and unwanted jealousy, extreme irritability, delusions, and hallucinations, and impaired judgment. When these side-effects last for a prolonged time, it can inevitably lead to mental breakdown.

  • Skin Problems Caused by Anabolics

Everyone must remember the dreaded teenage years when hormone imbalance caused horrible break-outs and acne. Anabolic steroids do the same to athletes. It also causes unnatural swelling of body parts, especially hands and feet.

  • Long-Term Health Problems

Apart from the short-term side effects, performance-enhancing drugs also have long-lasting health problems. Some of these health issues are fatal. The problems caused by anabolic drugs are; kidney failure, damaged liver, enlarged heart, high blood pressure, and changes in blood cholesterol. These problems lead to the increased chances of stroke and heart attack, even in young people.

  • Gender-Related Health Problems

Apart from the general health problems, Anabolic drugs can also cause specific gender-related health problems in athletes. Men face health concerns such as shrinking testicles, lower sperm count, baldness, development of male breasts, and an increased rate of prostate cancer. Females may find excess body hair, growth of facial hair, male pattern baldness, change or a complete stop of the menstrual cycle, enlarged clitoris, and the deepening of voice as a side effect of using performance-enhancing drugs. These physical changes lead to mental imbalance and mood disorders.

  • Side-Effects on Teenagers

Not only have anabolic drugs had serious side effects adults but on teenagers too. They may find stunted growth and stunted height as a result of the drug use, since the imbalance of the hormones due to high steroid levels may send signals to the brain to stop bone development.

  • Some Other Miscellaneous Side-Effects

Performance-enhancing drugs come with an expiry date. Even if an athlete amps up the usage, after a certain point the drugs lose their effect. It can be a serious drawback on one’s mental health if he or she finds their winning streak suddenly halting. Anabolic steroids can also change the physical appearance of a person, making them look older than their actual age.

A Healthy Alternative

To increase one’s vertical jump, they can always find an alternative to drugs use. There are so many jump training manuals available in the market. It might not be easier to follow a rigorous exercise routine when there is the temptation of a short-cut, but hard work always pays-off. A good example is Jump Manual, which guarantees a 10-inch plus growth in vertical leap. It is backed by scientific research and years of experience and comes with a complete dietary chart for healthy living. Opt for the healthy choice, get Jump Manual today and see a difference in your vertical jumping height in a 2 weeks time-frame.

Discover more about the jump manual, the best training manual to increase vertical height in this jump manual review blog of ours.

Buy Jump Manual today! Visit

jump manual new version

3 Proven Exercises and Steps Which Will Improve Your Vertical Leap

Jumping is an integral part of any handball game such as basketball, volleyball, and it is also one of the major requirements for many Olympic sports. So how do you ensure that your vertical leap is up to par with the required professional standards when your dream is to make it big in the basketball league? The answer is quite simple. You exercise and build a routine complimented with the right balanced diet to continuously improve your vertical leap. Now, there is a major way to approach a workout routine, namely with the help of a proper jump training manual. A suitable jump training guide will feature exercises that not only would help build your strength but also improve the quickness, a combination of which gives explosive vertical jumping height. Not venturing into the lengthy detailed version of all the exercises beneficial for vertical leap, here are three exercises, which when done right, will help you get a consistent superior vertical jumping height on the basketball court.

Know the other 9 exercises that would help to increase your vertical jump height through this blog post.

  • Jump Squats

The best exercise to jump-start your vertical leap growth, jump squats are the go-to option for athletes when they want to improve their core muscle strength. It helps to firm the calve muscles and quads while providing the necessary even blood circulation to the entire nervous system for quick action. For a successful squat jump routine, ensure you have the basic idea of squat jump mechanics. To do a proper squat jump, take your knees apart in alignment with your shoulder making sure that your knees cave in so that while squatting they bow-out. The alignment should be maintained at all times. The general rule of thumb is to keep your kneecaps shooting right in-between your big toe and your second toe. From there, just jump up in the squat and land on the heels of your feet. You need to decelerate, avoiding shocks to the joints by just absorbing the shock of landing through your muscles. The landing should be slow and controlled. Exhale while you jump up and inhale while coming down, all the while propelling your arms to maintain your equilibrium. A slightly different and intense version is the prisoner’s jump, which you can do by keeping your hands at the back of your head while jumping. Repeat the jumps 20 times in each set, and workout only 5 sets in one session.

  • Sprints

Sprints aim to increase the response time of the fast-twitching fibers and build muscles, automatically increasing your speed and power. The more you sprint, the more your power increases. Sprints also greatly expand endurance, which results in longer stamina in games like basketball, and Olympic sports. To properly sprint, ensure that your arms never pass your eye-level while running. All the power for your upper body comes from the shoulder while running. Another rule is to make sure when your lead leg (right for most, left for some) is up, the opposite arm is in contrast to it. Practice the dorsiflex (bend foot towards the knee) for a dramatic increase in your verticals. A common mistake people tend to do while sprinting is running straight up. Your body needs to be at a certain lean angle to actually benefit from the sprints. And it is not restricted to a 100-meter dash either. Perform sprints in various settings, from 200-meter dashes with 30 seconds of rest to a full 400-meter while taking a minute to rest between each dash. You can gradually increase your sprint range, and time your rest accordingly. A plus-side of sprinting is that it can be practiced by people with bad-knees too, with the help of cycling and swimming.

  • Stairs

If you are running on a time restricted work-out session, an easy exercise to practice without compromising with your schedule is to take the stairs whenever the opportunity arises. Find a set of approximately 20 stairs and go in quick succession, skipping one step at a time. After reaching the top take a 10-second rest and climb down at a relaxed pace. This exercise is very good for your glutes and hamstrings, which in turn helps the vitals of vertical jumps. Repeat the steps for 10 sets each for noticeable results.

Find out about the 7 secrets useful to improve your Vertical Jump Height here.


These basic exercises will help your vertical leap growth greatly. However, for a more thorough and intense workout routine, you should opt for a professional jump training guide. A good example is Jump Manual, the leading vertical jump training guide created by Jacob Hiller. It is guaranteed to give its user a 10-inch plus growth in just 14-days. The best feature of jump manual? If you are not satisfied with the result, you can get your money-back in the first 60 days. To increase your vertical leap and bring your A+ game in the court, buy Jump Manual today! Visit
jump manual new version