Every basketball player wants to be able to dunk. This gives them an edge when attacking the rim, enable them to get high rebound numbers and blocks. Also, it is a bragging right for the player.
With these in mind, it is crucial to have excellent vertical jump to achieve these feats. This is why you find so many vertical jump training programs available. The question is, are these programs as effective as they claim to be?
One of the popular training programs is the Jump Manual. In this article, we will look at the Jump Manual to determine if it is an effective training program to improve your vertical jump.
Early Days of the Jump Manual
Jacob Hiller is responsible for the creation of the Jump Manual. As a basketball player and athletic performance coach, it is no wonder he had an obsession with improving his vertical jump. To achieve this, he engaged in various methods, including the stair running, Air Alert program, and ankle weights.
Despite his efforts, he didn’t like the results of these methods. To get the right results, he started engaging in studies and experiments in the science of athletic performance. The results of his hard work were a combination of excellent workouts that had positive effects on the vertical jump.
With this combination providing a 45-inch increase in the vertical jump, the Jump Manual was complete. In 2008, Jacob Hiller released the program, and it has been helpful to thousands of athletes around the world.
With an understanding of the Jump Manual history, it is now time to get to know the program.
Starting the Jump Manual
To begin your journey of the Jump Manual, you will start by visiting the membership section. Here, you will find all the information regarding the program. Its structure is similar to that of a book giving you various chapters that focus on different aspects such as proper nutrition, exercises, and routines.
Reading through the information will give you a better understanding of how the Jump Manual works and the science behind it. This makes it different from other programs that only focus on providing a list of exercises you need to follow.
The Workouts
In the membership section, you can find a chart that includes the various workouts you will perform for 14 days. Once you complete the 14 days, you will start over.
The chart tells you the workout to perform each day, and the workouts include the following:
Plyometric Jump Training (2 Times)
The focus of this training is to help improve the effectiveness and efficiency of your central nervous systems. The training includes exercises such as medicine ball throws and depth jumps. Through the exercise, you will gain more powerful jumps as the body learns to mobilize muscle fibers rapidly.
This training, with the inclusion of warm-up and cool down, will last about 90 minutes.
Lower Body Strength Training (2 Times)
This training is crucial in strengthening muscles that support vertical jumps and teach the body to quickly utilize its strength. The workouts in this training include explosive movements such as hang cleans and heavy weightlifting such as squats and deadlifts.
To get the best result, membership to a gym with squat racks is crucial. The training consists of seven exercises, and you will need to perform four sets of these to complete the training.
You will spend about two hours on the various workouts, including warm-up and cool down.
Core Body Workouts (4 Times)
These workouts are those you can do at home, and they are short. It consists of exercises that improve energy transfer and core stability during your vertical jump. All you need is 30 minutes or less to complete this workout.
Stretch and Recover (All Off-Days)
There is a stretch and recovery routine that you need to perform during your off-days – no full rest day with this manual. The routine helps improve muscular regeneration and flexibility.
Ease of Use
This section is divided into two parts – the difficulty of the exercises and the difficulty of the workout schedule.
Difficulty of the Exercises
The exercises in the jump manual require the right techniques, which means beginners may need to get a trainer. For those who have experience as weightlifters, the manual is an excellent option.
Difficulty of Workout Schedule
The Jump Manual is a 3-month program, and this can be difficult to complete. Most people usually get through the first few weeks with ease, but following it to the end is where issues become apparent.
Should You Use the Jump Manual?
Different programs have varying effects on different individuals. The same applies to the jump manual. Depending on the type of athlete you are, you may need a different combination to improve your jump.
In the case of vertical jumps, there are two groups of athletes, namely:
Single-Leg Jumpers
These are athletes that reach their maximum jump when they jump off one foot. They often have a thin and lean build, with quick, bouncy takeoffs.
Two Foot Jumpers
These individuals have slower vertical jump, but they are usually powerful and strong. They utilize their strength more effectively and bend deeper to compensate for their slow jump.
What Type of Jumper is the Manual Suitable For?
Two-foot jumpers enjoy more of the benefits of the jump manual. This is because it is reliant on heavy weightlifting. While single leg jumpers will still benefit from the manual, they need a manual that offers more quickness and plyometrics.
A Quick Breakdown of the Manual
The Good
- You gain a lot of information on vertical jump training.
- Excellent for “force jumpers” or two-feet jumpers.
- With the inclusion of a nutrition plan, it is a comprehensive manual.
- You can increase your vertical jump by about 15”
The Bad
- For beginners, the inclusion of weightlifting makes it difficult.
The Price
Although the Jump Manual isn’t cheap, it is worth purchasing.
