The Jump Manual
The Most Comprehensive Vertical Jump Program Available
Watch the videos above to understand exactly why The Jump Manual’s multifaceted approach produces the most rapid and maximal vertical jump gains possible. The only way to reap huge gains is by obeying true training principles. Learn exactly how to gain a serious physical edge over your competition.
Is it really possible to improve your vertical instantly?
Short answer … yes, if it weren’t possible to effectively implement the
following methods and to yield results, I’d be writing about something else
that was effective!
Short term improvements will be based on your ability to use the strength and
speed you already have efficiently, rather than building new speed and
strength which takes time.
Moreover, I have received hundreds of testimonials on these techniques
alone, as well as garnering the interest and attention of some of the world’s
greatest athletes, magazines, and sporting organizations.
Your greatest gains are going to come from a comprehensive approach and attacking your training from every angle possible.
This is the type of approach we have implemented in
It works, but don’t take my word. Try it now, and see if you’re not jumping higher
– You have nothing to lose.
Looking for ways to increase vertical jump?
Or is there a single best way to increase vertical jump?
There’s no single solution; however, there is a combination of various techniques and power/strengthening exercises to optimize the best results to increase your vertical jump.
The following exercises will give your legs a decent workout to help increase your vertical jump.
The aim here is to strengthen the calf and quad muscles to increase your vertical jump using basic programs.
1) Warm up the muscles to jump higher
Like all different types of physical activities such as basketball and volleyball, warming up and stretching the muscles are essential in avoiding injury and maximizing performance.
Warm up exercises include jogging for a few minutes, jump-rope (which helps cardiovascular conditioning), running up and down the stairs for a few minutes.
With warm ups, do not wear out your legs.
2) Deep Knee Bends – Stand and slowly bend the knees while keeping the back straight and crouch down as low as possible, and slowly rise up again.
Do this 15 times, increase the repetitions over time.
Once you have the confidence and strength, hold dumb-bells by the side and squat.
This will strengthen the muscles which will help you to increase your vertical jump.
3) Deep Knee Bend Jumps – Similar to Deep knee bends, except when at the lowest point of the crouch, vertically leap upwards.
At the point of landing, immediately crouch back and jump higher. Do this 15 times, and overtime, increase the repetitions.
For further strengthening, load your body with a medicine ball. This will not only focus on the muscle more, but will result in increase vertical jump overtime.
Note take this as opportunity to practice vertical jump technique. With practice and exercising, your vertical jump will increase over time.
4) Elevated Jumps – Place a bench or platform in-front of you, stand on it and then jump backwards to land softly.
Then with a bouncing motion, jump back onto the platform. Do this 10 times.
If this is your first time, please do it slowly and carefully.
5) Toe Raises – Stand as normal and slowly raise up on your toes, hold for a few seconds and lower back down steadily.
Do this 30 times, increase it overtime.
6) Toe-raise with weights – Exactly the same exercise as a Tow Raise, except that extra weight is added on to the body and held by the side.
Use small weights and increase the load overtime!
An advance form of exercise 5 and 6, is standing on the edge of a step with the toes and raise up and down. This focuses more on the calf muscle and helps increase your vertical jump.
7) Practice vertical leaps to Increase your vertical jump. The more you do this, the better you will be.
The best exercises to increase your vertical jump are squats, lunges and step ups which focuses on the muscles at the front of the thighs, the quadriceps, which includes the vastus intermedius, vastus medialis, vastus lateralis, and rectus femoris muscles.
The barbell squat also focuses on the hamstrings and glute muscles.
If done correctly, Squats are considered one of the best exercises for overall strength training which can lead you to increase your vertical jump.
When performing squats, avoid excessive forward leaning of the upper body, and excessive forward movements of the knees otherwise it will lead to injuries.
The key to these exercises are slow, controlled movements with proper technique.
Remember, to always start small and avoid the temptation to over-do the first workout.
Always, focus on proper technique with controlled movements of the muscle.
This way the leg muscles will be worked effectively which will result in helping you achieve your ultimate goal which is to increase your vertical leap.
Exercise on a consistent basis, but without over-training or wasting too much time at the gym.
After a workout, stretch the muscles using basic hamstring and quadricep stretches to increase flexibility. Flexibility aids in the development of muscle growth and thus an increase vertical jump.
Lastly, after a solid workout and stretching, the muscles require a recovery period to grow and strengthen. With rest, the muscle will grow stronger which is essential for increase vertical jump!
Now that you have the basics on how to increase vertical jump, motivate yourself and be determined to take action and plan with proper training to achieve your goal.
However, if you are really serious about learning to increase your vertical jump and jumping higher fast, Click on the image below to read more. You can also get a free ebook.