This workout is rather quick and will probably take you less than 30 minutes. Planks and other exercises intend to stabilize your core and improve the transfer of energy during the vertical jump. The core series is a rather short workout that you can do at home. Combined with warm up, cool down and getting to the gym this workout takes 2 hours pretty easily. Overall this workout consists of seven different exercises of which you will be doing four sets. If you don’t have a gym membership then there are bodyweight alternatives, but of course these exercises will limit the effect of the workout quite a bit. To perform this workout you will need access to a gym with squat racks and heavy barbells. During these workouts, you not only strengthen the muscles that you need during a vertical jump, but you also teach them to use their strength in a quick and powerful fashion.

The lower body workouts combine heavy weightlifting exercises like deadlifts and squats with more explosive movements like hang cleans. Expect the plyometric workouts to last around 90 minutes including warm up and cool down. These exercises increase your vertical by teaching your central nervous system how to work more efficiently and effectively. During these 14 days you are going to do:Įxercises like depth jumps or medicine ball throws work on your explosiveness and teach your body how to quickly mobilize a lot of muscle fibers for a quicker and more powerful vertical jump. In the membership section of the Jump Manual, you will find a workout chart that consists of 14 days (afterward you start over from the beginning) that tells you exactly what to do during each day. The picture quality and resolution just aren’t up to modern standards any more. The old age of the program shows most in the quality of the videos. The navigation can be frustrating at times and the website is not very well optimized for mobile phones. The Jump Manual was created in 2008 and, unfortunately, the website really shows age.

The best vertical jump training program