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!

jump manual for vertical leap

Review on the online training guide, The Jump Manual to improve Vertical Jump Height by its honest user.

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.

Visit www.jumpmanual.com 

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!

Visit www.jumpmanual.com
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