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LeBron James won his first NBA Championship Ring as the Miami Heat defeated the OKC Thunder in the 2012 NBA Finals. Most people searching for ways to learn how to slam dunk are actually just looking for some type of vertical jump training or plyometric training program that will help them learn how to jump higher. Many people ask me how they can improve their vertical jump in the sand because they either play beach volleyball or play indoor and they want to transition to the outdoor game. Training with a good vertical jump program will increase your vertical leaping ability but you have to get used to the sand and that means you need to practice in the sand. It’s time to start training with plyometric exercises in order to achieve what you have always dreamed of and never though possible.
Let me tell you about my background and you can decide on whether you will take my advice or leave it. Now even with the worst program people will see results but it’s because they are training more than usual, it does NOT mean that the program is well designed or effective. There are a ton of jumping exercises that you can do in order to really increase vertical jump but more important than anything is knowing how often to train and which type of training you need to do on each day of your training program. If you asked anyone the most important workout they could if they were only allowed 1 exercise to do in order to train their bodies how to jump higher, what would it be?  Most people would say squats and while they are a great exercise there is no correct answer to that question because no 1 exercise or 1 type of training alone will get you amazing results.  If you want to learn to jump jump higher you need to follow proper vertical jump training and I will tell you how to do that. Are you lifting any weights or just playing your sport and thinking that it will increase your vertical leap? You can’t expect to get results that you have never gotten unless you train in a way that you have never trained. Calf Raises-  These are very important and the same goes for them.  You need to do them without weight and then with a lot of weight. Click Here for the ultimate tutorial on the proper vertical jump training exercises to blast your legs. I see so many people in the gym that never workout their legs and always just play basketball and then they expect to be able to dunk a basketball. There is a vertical jumping program that blends every workout together in the proper way and you can see it by Clicking Here. There is no question that jumping and the science behind how to properly train in order to learn how to jump higher has grown by leaps and bounds in the past 5 years.  There are now people jumping higher than ever and it has a lot to with the vertical jumping exercises that have been learned properly implemented into vertical jump programs. In order to really increase your hops you need to follow some basic instruction and one of the most important factors is to not over train your muscles.  I know that you really want to get the best results as quick as possible but I see far too many athletes of all ages that over train and then end up harming their jump height instead of helping it. This is exactly whey there is a vertical jumping program that will teach you the answer to each of the above questions so you will train the correct way and get the most out of each workout. Start by standing side on to a wall and reach up as high as you can with the hand closest to the wall. You can assist in recording your score by holding a piece of chalk in your had and using it to mark the wall. ShapeFit is a health and fitness company dedicated to providing the best exercise, nutrition and wellness information and resources to help our visitors get in shape, stay fit and live a healthier and happier life!
Many people do not realize that this question, though simple, is not always easy to answer. In order to be effective, a jump program has to cater to an athlete’s unique characteristics. If you’re worried that you’re going to end up doing the wrong type of training, fear not! My name is Pat, and I’m a regular guy who struggled for years to add inches to my leaping ability. I created this blog because I wanted to share my success by letting other people know that it is possible for un-gifted people like me to jump high and dunk. I thought I’d try to save you some time and effort by giving you the answers right here. There are several programs on the market that force you to do so many reps that your body actually begins to wear out.
Similar to myth #1, if you spend too much time working out you will actually end up over training and possibly injuring yourself. The optimal workout schedule for best results is a max of 3 days per week with a day of rest in between each workout. This may not seem like much, but you will be amazed by the results you get from following this schedule. If you are playing scrimmages and competitive games every week in addition to going to practice, you are going to severely overtrain yourself. You will be much more likely to get injured if you try to do a jump training workout during the season. If anything, you should focus on endurance and light plyometric workouts during the season.
There are a lot of programs out there that promise to do things like double your vertical leap in a certain number of weeks. Diligence – If you diligently follow your training and eat healthy you will see gains. If you slack off and miss days of training here and there you are not going to see great results. Proper Training – A great workout should combine plyometrics with strength training, and it should also give you enough time to rest and recover. Without these three things you are bound to waste your time on a workout that won’t help you leap higher. I’ve used a lot of vert workout programs over the years including Air Alert (1, 2, and 3), The Vertical Project and The Jump Bible. It is called The Jump Manual, and it is one of the few programs that offers proper training methods that will help you get the best results.
Check out the video below of a guy who used The JM to get his first dunk at a height of only 5 foot 11.
This is the only program that I have personally used so far that uses sound training principles, and it shows based on Andy’s results. I had fairly good results with the Jump Bible when I used it back in high school, so it’s definitely highly recommended. Before I found any of the programs I listed above, I actually created my own and got some decent results (5 inches in 12 weeks). If you’re interested, you can try it out yourself by following the exercises, sets, and reps listed below.
Be sure to check out my tips page to find out how to get the most out of this, or any other routine. Put a little chalk or a piece of tape on the tips of your fingers and reach up as high as you can.
When you’re actively doing a training program, try repeating this test once a month to see your progress. Remember, if you really want to improve your leaping ability you need to focus on the training techniques I outlined above. You should also check out the JM if you are in need of a step-by-step regimen that will give you awesome results. Watch the video above to understand exactly why The Jump Manual's multifaceted approach produces the most rapid and maximal vertical jump gains possible. Complete workout chart showing you exactly how to get the maximum effectiveness from your workout. Complete training video library with videos showing you exactly how to do every exercise and stretch.

Exact nutrition plan showing you exactly what you can eat to increase gains, and reduce injury.
One-on-one training is the only way to ensure that all your individual personal questions are answered so you can have 100% confidence in your training program. As a professional beach volleyball player, I was looking for an edge going into my 9th season on the AVP tour.  I am so thankful I found the Jump Manual! I have used many other vertical programs and tried everything but can't increase my vertical. There are nine different improvable aspects by which you may increase your vertical explosion and quickness.  Would you rather target one or two--or all nine? No other program combines every aspect of vertical explosion training into one simple and comprehensive guide. Professional athletes have one-on-one coaches to guarantee that their training is effective.  An experienced trainer working personally with you will guarantee that you don't waste time, energy, and enthusiasm on ineffective methods.
You will have personal access to the same trainer who has trained Olympians, NBA athletes, and professional dunkers. Your purchase of The Jump Manual includes unlimited one-on-one email coaching for 30 days.  When deemed necessary by the coach, phone support will be provided at no additional charge. After returning from my mission I tested out the theories on myself. I was untrained for two years and at 6'4" I could hardly dunk. I did get the manual and it was very easy to understand and I was able to read through it in a quick 15 minutes. The Jump Manual includes a section solely devoted to injury prevention and recovery. It employs every possible technique to ensure that you get healthy and stay there. The Jump Manual is simply the most intense, most comprehensive, and most effective jump training regimen available. Day by day workout chart shows you exactly how to do each workout, and exercises are accompanied by videos. Learn why Strength X Quickness = Explosion and the most effective and proven methods to increase both.
Learn the 9 facets of an incredible vertical and how to systematically improve in each one to create an explosive synergy. Learn why the recovery phase of training is so important, why most athletes neglect it, and how you can capitalize.
Learn how flexibility, balance, and form greatly affect your explosion potential and how to capitalize. Gain access to the Jumpers Forum where you can collaborate with other like minded athletes who have already achieved what you want.
An entire section about jumping form shows you how to gain inches by tweaking your jumping form to use explosion you already have. INTERVIEW WITH NBA SHOOTING COACH DAVE HOPLA: Dave Hopla is currently the assistant coach for the Washington Wizards, and is considered by many to be the best shooter in the world. Hi Jacob, I showed your workout to my coach (former coach of the Czechoslovakian National team volleyball) and he told me it looks good, but if I don't get any results in the first month, then i have to stop. People who tell you that 10 inches in 12 weeks is not possible are not familiar with all the methods at their disposal for increasing vertical jump explosion. That being said, there are exceptions…To this day I have not had one person complete this training and not be 100% satisfied with the results. The Jump Manual is a digital download that includes explanations, videos, and workout chart.
I Recommend the jump manual to any athlete who dreams of just rising above the rim and just slammin it.
Hey, I've been listening to all your strategies on how to jump higher via explosion exercises and plyometrics exercises. Expensive gadgets and gismos, although sometimes effective are unnecessary and are usually marketing attempts to duplicate techniques which already available to any athlete.
Jacob, I have doing the program for about four weeks now and I have already gained eight inches. I have absolutely no doubt you will, with hard work, reach your goals pertaining to vertical jump explosion and quickness. However, the catch is that there is more to being a phenomenal athlete than just how fast or how high you can jump. 90% of these testimonials were completely unsolicited emails or messages sent to me from people who have used the Jump Manual.  A few others I requested that a happy customer write a testimonial or send me a video. Just wanted to say great job on your videos and on educating people of the right way to increase their vertical. Jacob has trained high school, college, NBA, and Olympic athletes, and professional dunkers.
Unlimited one-on-one email coaching is still available for a limited time and is active upon purchase. I have had many clients offer to speak with skeptical clients.Ifanyone would like to have the contact information of real, unpaid, clients who have no ulterior motive, contact me and I will put you in touch with them. After LeBron James won the NBA Finals MVP Nike released a new campaign that features King James and his amazing vertical leap. I’m not saying that you will double your vertical leap by any means but you can put on a few inches and maybe even as much as 10 inches if you train in the right way with the proper strength training and jumping exercises. You can really increase your vertical jump in a week although it won’t be more than inch most likely but hey progress is progress! All you need is a high wall, such as the outside of a building, and a bit of room so you can jump and land safely. If the wall already has horizontal lines, such as a brick wall, it will be easier to mark your jump height. ShapeFit has thousands of pages of fitness content with fun and interactive tools to help our visitors lose body fat, build lean muscle and increase their energy levels.
They often fall into different categories based on the way that they take off from the floor. I don’t have the genetics of someone like Michael Jordan, and I am not the son of any pro athlete.
I’ve had to figure out whether there was any truth to these over the years through trial and error. In fact, you will likely end up overtraining your body if you do 1000s of reps of exercises during your workouts.
Many people believe that if they spend more time in the gym they will be guaranteed to see better results. You don’t need to spend hundreds on a program like The Vertical Project or a personal trainer in order to see gains. He used Jacob Hiller’s program (the Jump Manual) to increase his vertical to the point where he could dunk by the age of 40.
Also, drink lots of water and try to avoid doing other lower body workouts during this 9 week training period. It will give you a baseline for where you’re starting from, and it will allow you to see progress over time. This time, from a standstill jump up as high as you can and leave a mark on the wall at your highest point. Another thing, ive been doing the same routines and its getting easier for me to do those workout and don’t feel weary as before. Effectively training every aspect of vertical jump is the only way to maximize your vertical jump explosion. Training forum, access to interviews from NBA coaches, shooting coaches, professional athletes etc.

Recent studies have proven these techniques to be the most effective methods of increasing explosion.
Guarantee your success by having email access to a trainer who has achieved a 44 inch vertical AND trained athletes to gain in excess of 20 inches to their own vertical.
When I was eighteen I reached a plateau on my vertical jump, no matter how much I trained or all the exercises my coaches gave me, I couldn't go an inch higher.
I have developed my own vertical beyond 40 inches and helped hundreds of other athletes to exceed 40+ vertical inches.  The program provides an athlete everything they need to reach their peak vertical explosion and quickness.
In most cases of patellar tendonitis the injury is caused by muscle imbalances that create undue stress on other muscles and supporting structures. By correctly balancing the bodies muscles, reducing repetitive impact on joints, and improving flexibility you will find yourself much less prone to overuse injuries and find old nagging injuries will quickly subside. 1 month of free one-on-one coaching and free access to the Elite Jumpers Forum is also included. The Jump Manual: Professional Vertical Jump Training System - Ebook, videos, workout program charts, and vertical jump training program. He is a highly sought after shooting coach and has worked with athletes such as Ray Allen, Kobe Bryant, and Gilbert Arenas.
These techniques work. Research proves it, individual case studies prove it, and every week athletes are putting it to the test.
I can only be this confident because EVERY person who has done my program has been satisfied with their results. Especially basketball, for basketball players like me, I've been doing the Jump Manual for a month and I'm on week 4 and I have already increased my JUMP By 8". I've been able to explode off the ground, and everyone has been commenting on how high I can jump thanks to YOUR GENIUS TEACHINGS!!! Also, excelling at your sport is typically much more than being the most athletic player on the court.
I have seen some of the most athletically inclined individuals be the least valuable member of a team.
Most people are totally misguided on how to increase their vertical and many "experts" on the subject as well. LeBron's vertical is 40.3" and was measured by the new Nike Lunar Hyperdunk basketball shoes that will release on June 29, 2012. This program will get you started on your way to a better vertical, but I would still recommend that you get the Jump Manual. Do you think I’ll easily be able to throw down after I’m done with the program? I’ve been doing it 3x a week and alternating days playing scrimmage games and training.
If you don’t have access to a gym I would focus on things like squats and calf raises to help build lower body strength.
How to make a portable nutrition center, Glossary of training vocabulary, complete section on how form enhancements can get you immediate gains, and much more all in one easy to use software. Getting a jump start on your athletic development is one of the best things you can do to give yourself an advantage over your competition and increased confidence. While resistance training is an important part of getting the maximum benefit from your training a weight room is not necessary. I have provided hundreds of athletes the training and coaching to exceed 40+ inches of vertical explosion. NEVER wonder if you are doing everything correctly again, and ensure that all your questions are answered. Patrick Cohn has been advising professional athletes from nearly every sport for over 20 years.
You will soon find that you ARE reaching your physical potential, and you will still need to focus on other aspects of your particular sport.
Do not become the one-sided athlete who can only dunk after the game. Become well rounded and allow your new found athletic prowess to be applied with finesse to your sport of choice. Then stand a little away from the wall, and jump high as possible using both arms and legs to assist in projecting the body upwards. Practice your technique, as the jump height can be affected by how much you bend your knees before jumping, and the effective use of the arms. These don’t necessarily require weights, but if you have something like a backpack that you can load with weight that will also help add resistance. I provide exercises you can do with or without a weight room, a weight room is simply a convenient way to provide resistance to muscles.
Unfortunately most people have logged 100s of hours training incorrectly and thus have achieved very little progress. The monthly coaching also includes forum access and access to the interview I do each month. If you were to obtain personal trainer you would likely pay $200 – $250 per hour. You can have this same benefit for a fraction of the price.
After reading your program and doing the exercises for just two weeks I've increased my jump 5 inches already, your approach to vertical jump training has already given me a great advantage and I hope it will continue doing the same.Thanks man! Allow it to compliment your game, not render it lopsided. If you do this, your physical skills and other aspects of your game will come together to make you a better athlete than you ever thought possible. I mean, for the last week of doing the same training, my lower body didn’t get that weary as it was in the first 2 weeks.
No matter what age you are if you are playing basketball recreationally or competitively you can benefit from this training. Muscle fiber, although genetically endowed amounts vary, can always be trained to be more and more explosive. I get NBA coaches, professional sports psychologists, and professional athletes on the phone each month and ask them questions that you have given me. He also made 1,234 free throws in a row, and he earned the Guiness World Record for most 3 pointers in one minute. In other words, this IS your key to reaching your athletic potential, but it is not the ONLY key to becoming the best player you can be. I bought training manuals like yours-but those that taught me to do hundreds and hundreds of repetitions. Unless you have a vertical in the 40s to 50s you are no where close to your genetic potential. I recommended to our coach that the whole team does the work-out cause i'm also a whole lot quicker. Being used to working my butt off in the gym these workouts worked me hard and I figured for sure that they'd work for me, but I saw only little improvements.
Measure the distance between the standing reach height and the maximum jump height, and that is your result. The e-book format allows you to benefit from videos, update content, and give you immediate access to training. I have found ebooks to be a superior resource to the printed manual. Thanks again Jacob, your video blogs have the truth written all over them; that's what attracted me in the first place. I went from having a hard time grabbing rim with one hand with a running start, to being able to grab with two hands with a 3-4 step start. First introduced in 1998, ETD became the market-defining text within 6 months of publication.

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