A Significant 8-Inch Increase in your Vertical Jump | Know How

Expanding your capacity to jump high and dunk can separate you from the opposition and enable you to exceed expectations in sports like ball, tennis, volleyball, and aerobatic. Detonating off of the ground and high into the air requires a mix of intensity, power, and quality. Workout a schedule that develops these angles through the plyometric workout, obstruction preparing and focuses on core exercises that can expand your vertical jumping height by not less than 8-inches and then, of course, there is the Jump Manual Training Program by Jacob Hiller which is undoubtedly the best training manual to increase your vertical jump height considerably.

The Exercises

  1. Compound Exercises: Many compound exercises like squats and jumps connect more than one muscle part at once. Alongside expanding quality, compound exercises prepare various muscle groups to work out together, similar to what the quadriceps, calves, hamstrings, and glutes do amid a vertical jump height. Squats, lunges, deadlifts, and step-ups, performed utilizing barbells, dumbbells or iron weights, are clubbed together under compound exercises that can build your quality to dunk.
  2. Center Strength: Fusing exercises that target your muscular strength, lower back, pelvis, and hips into your workout program can assist your body to remain balanced and stable when jumping. An assortment of crunches on a stability ball, bicycle crunches, and reverse crunches will work your abs. Supermans, planks, and bird-dogs can reinforce your lower back and the transversus abdominis, which is the profound situated abs. Side planks with a leg lift can work your hips. Also, bridges fortify the total of your core muscles.
  3. Plyometrics: Lower-body plyometric workout, for example, jump squats and box jumps, utilize same unstable exercise as vertical jumping and can along these lines help to build the tallness of your jumps. For that of squat jumps, drop down into a squat position with your feet, and shoulder-width separated and detonate upwards as high as could reasonably be expected. For box jumps, bounce up onto the highest point of a box, or a gym bench or any other stable surface and afterward bend down. Bit by bit increase the height of the box by 1 or 2 inches at once can assist you with progressing toward your objective of expanding your vertical jump by 8 inches. Ensure you can jump and arrive back on the box in the proper form before you proceed to a higher height.
  4. Play out a Dynamic Warm-Up: Attempt a warm-up comprising of running, hopping rope, knee lifts and single-leg jumps for five to 10 minutes before starting out to exercise the above exercises. Additionally, perform strengthening exercises for a few days for each week, remember practices should comprise of a few exercises for each muscle group. Finish three sets for every set. Utilize obstruction levels that enable you to finish no less than eight yet not more than 12 redundancies staying in the proper form. Counsel with your gym trainer or even a physician before beginning another workout regime.

Jacob Hiller, the man behind the inception of Jump Manual, has ensured that it is conceivable to pick up 8-inches or more vertical jumping height by performing the exercises that the program states. His validity lies in the way that he is an ex-b-ball player and an authorize physical mentor for some NBA players and Olympic competitors. At the same time, the Jump Manual can enable you to increase at least 8-inches of vertical jump tallness on a guaranteed scale, and the strategy is easy too. You should merely follow the program in a disciplined way, and you can see an expansion in your vertical jump in only 14 days. 

Review on the second best Online Training Guide, The Vert Shock program, after 8 weeks of workout.

Aspire to become a lead basketball player but lack the ability to dunk? Increase your vertical leap with this training workout plan that will guide you to choose the less hard ways while working out. The ability to jump high is the most required skill, especially in Basketball. A high jumping skill is something everyone desires for. Lots of workout programs are there in the market both online and offline but the preferred ones are the Jump Manual and the Vert Shock. 

Today this review on Vert Shock will focus on the less exhausting exercises to intensify your vertical leap.

Vert Shock, a solution to increase my jumping potential?

Due to short height, as compared to other people, trainees had to come to a solution which could somehow match the Jump Manual training program and after months of research, they finally came across a particular training module that actually worked, the Vert Shock training program by Adam Folker.


The Vert Shock program in brief             

Professionals, Adam Folker and Justin Darlington made this program guarantying a 10-inch increase in a span of 8 weeks or guaranteed to get back the money. Jump Manual is the best option but there few trainees have limitations. If you think you have nothing to lose, then give it a try.

Folker and Justin's combined years of experience created this program to let others increase their jumping capability. The Vert Shock training guide is simple and effective in all forms. But, the user must schedule his 8 weeks without fail. The entire module does contain rest days, apart from the training days in which each workout session lasts for 1 hour. Also, the training exercises avoid much use of heavy weightlifting and repetitive jumping, and as the main exercise method, the Vert Shock inculcates Plyometric Exercise.

To know more about this program, visit our blog post on The Vert Shock Program.


The procedure of the Vert Shock            

The 2-month training module is segmented into three divisions.

1. Pre-Shock phase: this is the first week of the training program. It literally shocks you up. This phase lasts for 6 days in a week and on day 4, you rest. In this new training week, a gain of 3-5 inches is possible in your vertical leap.

2. Shock phase: the 2nd and the 7th week comprise of the Shock phase. Here, each week around 4-6 workouts are scheduled and each workout consists of strength exercises for the legs and core, certain jump exercises and severe plyometric exercises. All the exercises are listed down one by one in a chart to follow easily.

3. Post-Shock phase: this phase comes in week 8 in which there are six very strenuous workout sessions having only one day of rest. This lets the muscles get ingrain in the body so that the jumping capability comes naturally to the body.


Result after 8 weeks of The Vert Shock Program

On completion of 8 weeks of strict workout session, I noticed a gain of 12 inches to my vertical leap which was really impressive. This increment in my jump boosted my morale and made my game much better. One of the good thing about the Vert Shock like the Jump Manual is that if you wish to extend the program and ask Adam Folker for his guidance, then he himself will plan the workout session for you stressing on parts having maximum efficacy.


The for and against of Vert Shock respectively

1. As the Jump Manual, the Vert Shock promises to raise your vertical leap at the said time. It's just that Jump Manual gives you a prolonged outcome whereas Vert Shock shows a speedy rise.

2. Both Jump Manual and Vert Shock are created by professional players and so their authenticity cannot be questioned at any cost.

3. The Vert Shock, unlike other jump training manuals, avoids the use of heavyweights and gym equipment. Hence, it's less expensive even.

4. The Vert Shock manual is designed in a PDF format that needs to be downloaded, similar to the Jump Manual. The workout videos, training methods, diet charts are also explained step by step. Members can even share their queries, experiences, and reviews in the discussion section.

1. It is no miracle, to gain something good, you will have to work hard. Everything is available as a guide, but unless you yourself do not make it a point to train every day, results will not show as you expect.

2. Just because this training program is a short duration schedule, users tend to add more exercises to it or even increase the repetitions of jumping.



Reviewing all aspects, I would recommend Vert Shock to every basketball player to increase his vertical lift so that his rebounding and defense improves and also his overall performance boosts up. But, yes, Vert Shock is recommended only to those who have no access to the gym or have difficulty in weightlifting. All you need is just a basketball. In general, the ideal option would always be Jump Manual.

Although both the training guides are somewhat the same, there are few differences between The Jump Manual and Vert Shock. You can read our blog post on the comparison between The Jump Manual and The Vert Shock.

On one hand, the Jump Manual undoubtedly promises a long-time increase in your jump and on the other, the Vert Shock also stimulates your vertical leap to a certain level in a shorter period. To make it simpler, an old age man bearing injuries, the Jump Manual is an ideal choice for him as the system is more constant and more secure, whereas, a person below 25 years of age, having no history of any knee or back injury must go for Vert Shock. It will stun your entire body and will give quick results at the earliest.

Choose your best option today and start improving your dunk ability!

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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.

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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.

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 www.jumpmanual.com

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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 www.jumpmanual.com
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How to Choose A Good Jump Manual to Help Increase Your Vertical Jump?

Choosing the right Jump Manual for Vertical Jump

Vertical jump is the most crucial part of any handball games such as basketball, volleyball, and to some extent European Soccer. It is also vital for athletes aspiring for Olympics and competitive athletic activities. Flawless vertical jump is a prerogative for people whose height is that of 6-inches or more. For others, it is a process of continuous exercises and a strictly regimented routine to stay at the top of the game. In the current market, there are many online vertical leap training programs which guarantee 10-inch plus height gain, some even go a step further and promise to work the miracle overnight. While the prospect does sound good in theory, the reality often leaves much to be desired. So how are you going to choose a program which fits your criteria and delivers the promised height gain? It is a real possibility that in your quest for searching the perfect program you end up with a manual which does exactly the opposite. Save yourself the grief and follow the tips stated here to select the definitive jumping program suited for you.

Before deciding between the jump programs, you need to know the things required in order to choose the right jumping program to increase vertical jump. This blog post will help you do that!

The Experience Factor Behind the Creation of the Training Program

Vertical jump is all about technicalities and years worth of experience used to perfect those techniques for a flawless vertical leap record. For that, you need to find out who is the mastermind behind the training program. He or she should have experience as a professional player for at least 5 years or more. Also, every professional player is not necessarily a good trainer who has in-depth knowledge of sports training. The creator of the program should be professionally accredited as a physical trainer to give credibility to the program.

Video-based Workouts

Training programs which are related to physical activities, especially sports should always have their workout routines demonstrated in videos. In practice, it is not possible to follow a routine with only written instructions. You need visual assistance for some of the more complex and intense exercise the programs feature. A good vertical jump training guide will have the workouts in clear video format to keep the program interactive for the user. 

Easy To Understand Theories

You are buying a jump training manual, not a Shakespearean novel. Ensure the training guide has its written part described in easy English. Also, the instructions in the video section should also be clean and clear. A muffled voice-over is a complete no-no, and the universal language of English is preferable as the selected language along with multi-language options. This is a very important factor since it determines how popular the training program is for the mass.

Reliability of The Program

A jump training manual should be able to justify any workout or exercise about its features. Piling up a bunch of exercises and calling it a manual is a common practice now. The questions such as why do the exercise, how it is going to help, and the ultimate effect it is going to have is sometimes left out. 8 out of 10, this proves disastrous since it does more harm than good. Buy a vertical leap training guide after researching its integrity. The scientific approach to every workout helps build user trust over the program.

Time The Program Takes To Deliver Visible Results

Some program assures instant growth, while some give a suitable time-frame to the user for visible results. Training programs like Jump Manual, when followed diligently, doles out visible result in a fortnight. Others, like Vert-Shock, promises a vertical leap growth in a few days. Before purchasing any training guide, you need to realize the time-period you are willing to invest in the program, as well as how genuine the program is.

Availability of Personal Training Tips When Required

The complete process of increasing vertical leap height can be quite complex. It is natural for a user to need a personal guide to understand some of the more multifaceted facts and exercises stated in the guide. A proper training manual will have some way to help the user when they need the assistance of a professional. Training programs like the Jump Manual provide the option of a 30-days one-on-one interactive session with the creator Jacob Hiller himself, or with one of the professional team members.

Reviews and Testimonials

The best judge of a good vertical jump manual is the person who has already used it. Although some testimonials on the sales page of the official website can be paid, most reviews and the likes are from genuine people who had already experienced the benefits and loss of the program. Make sure you go through the official testimonials and reviews regarding any program before buying it.


Buying a jump training guide can be confusing, but help is at hand! Follow the tips and stick with the program which can tick off the maximum number of boxes. A good jump training manual for beginners and professionals alike is Jump Manual. Visit www.jumpmanual.com to know more about the program.

Find out in this blog post the ways as how to choose the right jump manual that would enhance the vertical leap to a decent height.

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