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.

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.


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!

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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.


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 on adults, anabolic drugs have serious side effects 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.

Buy Jump Manual today! Visit

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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.

  • 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.


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
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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.

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 to know more about the program.

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Can You Really Gain 10-Inches Or More Vertical Jumping Height with The Jump Manual?

In the world of sports, the ability to jump a decent vertical height determines your success in a game. If you are one of those who has a natural flair for perfection when it comes to vertical jumps, congratulations, you are one of the lucky ones! But what happens when you belong to the group, where despite your 100 percent efforts, the proper techniques and a flawless vertical leap is out of your reach? In scenarios like this, people often opt to follow a training manual which helps them with this problem. There are many jump training guides available in the market, which promises vertical leap growth, both online and offline. Some of them are good, rest, not so much. One of those training programs is Jump Manual. Created by Jacob Hiller, Jump Manual promises a vertical leap increase of 10-inches or more if followed regularly. Now, the question is, does it really help?  To put simply, the answer is yes. It takes us to the more intriguing question, how? Let us explore the detailed reasons.

Scientific Approach To Every Exercise in The Jump Manual

Jump Manual came to the market in 2008 and has enjoyed the title of being the number 1 jump training program for several consecutive years. It has been pitted against training manuals like Vert Shock and STACK training programs, and it has always emerged victorious as the best help for aspiring athletes. One of the main reasons behind Jump Manual's success is the years of research and scientific approach to every exercise put together. It has no shortcuts to height gain and explains why one should do the exercises in details. Other training programs offer none these things, hence decreasing their credibility in the long run.

The Right Tactic To Exercises

For most, gaining muscles is equal to gaining superior vertical leap height. Half of the training manuals available in the market stresses heavily on gym-dependent exercises. Jump Manual completely debunks the notion. It is common knowledge that vertical leap training requires explosive strength, not muscular ones. Your goal is to become a star basketball player, not a club bouncer. Working out to improve the muscle strength is the right approach, bulking up on muscles is not. Most jump training manual misses the mark completely when it comes to this simple difference. Jump Manual provides the right guidance for strength training.  

Exercises To Maximize Quickness, Speed, and Explosive Strength

The three pillars of vertical jump training are quickness, speed, and explosive strength. By following Jump Manual, you will notice that as the three vitals improve, so does your vertical jump. A regimented routine helps you keep your focus on, and in turn improves your agility. Coupled with speed, it results in explosive strength, the primary need to help improve your jumping height. Some manuals, like Vert Shock, relies on short bursts of explosive strength exercises. It may give temporary positive results, but is harmful to your overall training in the long run. Jump Manuals helps you reach your goal at a relatively slower pace, but the result is consistent.

The Fuel for Your Training Engine, The Right Diet

No training guide offers a meticulously prepared dietary chart other than Jump Manual. Simply exercising won't help, you need to continuously supplement your routine with the right kind of nutrition to absolutely make sure your body doesn’t burn under then strain of it. Jump Manual has a separate section to describe the role of a proper diet in training regime, and goes a step further to carefully construct a dietary chart to help your body get all the right nutrients. Gaining a 10-inches vertical jump growth is not an easy feat, and to achieve it, you need to supply your body with the energy it requires.

The Last Words

Jacob Hiller, the man who created Jump Manual, has made sure that it is possible to gain 10-inches or more vertical jumping height by following the exercises the program offers. His credibility lies in the fact that he is an ex-basketball player and an accredited physical trainer for many NBA players and Olympic athletes. Jump Manual can help you gain 10+ inches of vertical leap height is a given, and the method is simple too. All you need to do is follow the program in a disciplined way, and you can see an increase in your vertical leap in just 14 days.

Buy the Jump Manual today, visit and experience the difference.

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Few Easy to Moderate Exercises to Help Increase Your Vertical Jumping Height

Often, the vertical jumping height of a person can be a hindrance in his path of professional athletic aspirations. It is not uncommon to get rejected from basketball teams due to height shortage, which ultimately results in low dunk rates. In the modern world, this is not a reason for worry though. There are so many jump training guides available in the current market, that attaining a 10-inch plus vertical leap height is not a distant dream anymore. The only requirement is a strictly followed routine and dedication towards the goal. However, if buying a jump training guide is not on your agenda then there is an alternative way. Try some of these basic to moderate workouts and see the increase in your vertical leap gradually.

Start With Stretches

The first step in attaining a competitive jumping height is to know the warm-up exercises. Stretching is the most basic exercise you must do before any workout session. It helps loosen the muscle and relax your body trying to get it ready for an intense workout routine. It especially helps those who are aiming for heavy lifting and building muscles. Without proper stretches, the muscles become stiff and ultimately cause severe pain and cramp to the users. Doing stretches are simple. It Is a simple act performed by putting one leg back, and then extend the arm on the side of the leg that is back straight up in the air. Slowly turn away from the arm as far as you can go and then hold for 15-20 seconds. Perform three sets for each leg and you are at a good starting point.


A simple and easy to do exercise, It is a great booster for increasing vertical leap height. You can do this anytime. Stand on some raised platform where your heels don't touch the ground. Rise up to the most height your toes allow you and then come back down. Repeat the sets. Calf raises is a good exercise for jump training. Add weights to the regime once the calf-muscles become stronger.

Jumping Jacks

Also known by the name of side-saddle hop in the U.S military, Jumping Jacks are great to improve your core muscle strength and is also fun to do. To perform this exercise you need to simply jump with your legs spread wide and the hands touching overhead, sometimes replicating claps. The returning position with the feet together and the hands by the side completes the motion range. Repeat the sets 5 times for a proper result.

Use The Skipping Rope

Skipping rope is perhaps one of the most underrated ways of improving vertical jumps. It helps build endurance and is quite easy to do, However, one should remember that rope skipping builds endurance, and to perfect vertical jumping height, one needs to focus more on explosiveness, not endurance. Too much of endurance training results in the muscles getting pliant and stop the growth rate at 3 to 4-inches maximum.


If you want to build the muscle in your legs, squat exercise is a must. Over time with the help of squats, one can greatly improve their vertical jumps. It also helps with one’s balance and control. Do the squats by bending the knees, while keeping the back straight, until the thigh is nearly parallel to the ground. How far you want to bend down depends on you, and consult with a professional trainer once before doing it.

Box Jumps

A moderate exercise to improve vertical jumping height, Box jumps are done simply by jumping on and off a box repeatedly. People often jump from side to side or front to back. The height of the box can also be increased as your strength increases. This exercise is another good way to work on your explosion. Remember to do every rep with a strong intent.

Core Workouts

Another good and perhaps different way to improve your vertical is by improving your core. A good way to do this is by doing crunches or planks. Leg lifts also improve core strength, but they are rumored to cause back pain if done incorrectly. These are fairly simple exercises that will help build a strong core, which is crucial to having a good vertical jumping height.

Final Words

These are the few basic to moderate exercises you can follow to improve your vertical leap height. For an advanced and thorough training, you can always opt for one of the jump training guides available online. Jump Manual is a great program which aims to help users improve their vertical by 10-inches or more. It is created by Jacob Hiller and gives visible result if followed by a strict force of will and determination. It is a surefire way to help achieve your dream of becoming a professional player or a star athlete.

Buy the Jump Manual today. Visit

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