Vertical Jump Workout Program for Explosive Results in 90 Days

nate robinsonIn this article I’m going to be answering a simple question that a lot of athletes have. The question is, “Which vert routine will give me the quickest and most explosive gains in my jumping ability?”.

Many people do not realize that this question, though simple, is not always easy to answer.

Athletes have different needs when it comes to training. They often fall into different categories based on the way that they take off from the floor.

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!

I will show you exactly where I learned the best vertical jump workout routine. That’s why I created Flight Basketball in the first place!

By the way, that is Nate Robinson in the photo if you were wondering. He is a pro player.

Who Am I?

My name is Pat, and I’m a regular guy who struggled for years to add inches to my leaping ability.

I’ll be the first to admit that I’m not an amazing athlete. I don’t have the genetics of someone like Michael Jordan, and I am not the son of any pro athlete.

I’m guessing you’re probably in the same position.

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.

If you have any questions as you read this page please leave a comment at the end. I’ll be happy to help you out in any way I can.

Three Common Myths About Jumping Higher

I wanted to start out by dispelling a few myths I hear over and over again. I’ve had to figure out whether there was any truth to these over the years through trial and error.

I thought I’d try to save you some time and effort by giving you the answers right here.

Myth #1 – You need to do 1000s of reps of jumping exercises in order to see gains

This is absolutely not true. In fact, you will likely end up overtraining your body if you do 1000s of reps of exercises.

There are several programs on the market that force you to do so many reps that your body actually begins to wear out.

This causes you to see a decrease in your jumping ability rather than an increase.

Myth #2 – More training is always better than less training

This is another common myth that I see quite a bit. Many people believe that if they spend more time in the gym they will be guaranteed to see better results.

Well it turns out that the opposite is true.

Similar to myth #1, if you spend too much time working out you will actually end up over training and possibly injuring yourself.

The body needs time to repair.

The optimal schedule to follow 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.

Myth #3 – Doing a vert training routine during my (basketball/football/soccer) season will be benficial

This is another common misconception. Doing a full on training program while your season is underway is not a good idea.

Again, this goes back to the body’s need for recovery.

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 jump training during the season. You should also save your primary training for the off season.

If anything, you should focus on endurance and light plyometric workouts during the season.

best jump program

I’m (X) feet tall? How many inches will I gain, and how long until I can dunk?

If you scroll through the comments on this page you’ll see that I get these questions all the time.

The truth is, it’s very difficult for me to provide you with an exact answer without knowing more about you.

There are a lot of programs out there that promise to do things like double your vertical leap in a certain number of weeks.

While this may be possible, it’s hard to truly figure out exactly how much you’re going to gain before you start training. There are several reasons for this.

Genetics – Some people develop muscle and strength more quickly than others. Some people are also able to keep a low body fat percentage without much effort.

However, if you don’t have the genetics of an olympic athlete don’t worry. Anyone can see awesome gains with the correct training.

Diligence – If you diligently follow your training and eat healthy you will see gains. Period.

If you slack off and miss days of training here and there you are not going to see great results. As with anything else, training your vertical requires persistence and diligence.

Proper Training – A great athletic enhancement plan 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.

What Are Your Goals?

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After you're done with your training, how many inches do you hope to gain?

The Top Program On The Market

I’ve used a lot of vert programs over the years including Air Alert (1, 2, and 3), The Vertical Project and The Jump Bible. Some good, and some not so great.

So far, only one has provided consistent gains in leaping ability.

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.

That’s the reason why you’ve probably seen so many different websites talking about The JM.

Using this program allowed me to add 8 inches in a period of only 3 months. Not bad considering other systems actually made me lose inches.

Also, the program is pretty affordable for what you get. You don’t need to spend hundreds on a program like The Vertical Project or a personal trainer in order to see gains.

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.

Oh, and he’s almost 40 years old! It’s pretty amazing, and I’m sure you’ll be pleased with the results you see from The JM. Also, you can see more testimonials on the main JM page.

Dunking At The Age of 40 With The Jump Manual!

Here is a guy named Andy. He used Jacob Hiller’s program to increase his vertical to the point where he could dunk by the age of 40.

Pretty amazing stuff!

If this isn’t motivation for you to get started I don’t know what is!

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.

Jump manual

What About Other Programs?

If you’re not really satisfied by the info I’ve provided on The Jump Manual, then here is one more for you to check out.

The name of it is The Jump Bible (VJB). It is actually a very well known program. This program will get you started on your way to a better vertical, but I would still recommend that you get the Jump Manual.

I had fairly good results with the VJB when I used it back in high school, so it’s definitely highly recommended.

I would say that beginners should see some pretty substantial results with this program.

However, I haven’t heard much from Kelly (the author) in a while…not sure if he stopped supporting the program or moved on to something else.

Example Workout

For those of you who don’t want to, or can’t, spend money on a professional program I’ve written out one of my older programs below.

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.

These routines should be performed 3 days per week max. Anything beyond that is overtraining. You should also rest one to two minutes between sets.

Be sure to eat plenty of protein so your body can recover. Also, drink lots of water and try to avoid doing other lower body workouts during this 9 week training period.

I’ll get some exercise descriptions up for you soon.

Update: Sep 2016

Some of you have mentioned that the previous workout was too taxing on your body, so I’ve modified it a bit below. During the strength training period (weeks 1-3), try doing it just one day per week. Other days of the week can focus on upper body exercises of your own choosing.

If this is too easy for you, feel free to increase the reps/weights as desired.

Full Workout – 9 Week Plan

Weeks 1-3 (Strength Training - 2 days per week max)
Stretch4 to 5 minutes
Squats3 sets of 8 reps
Lunges3 sets of 8 reps
Leg Extensions2 sets of 8 reps
Leg Curls 2 sets of 8 reps
Calf Raises3 sets of 20 reps
Weeks 4-6 (Explosion Training - 2 days per week)
Stretch4 to 5 minutes
Squat Jumps3 sets of 10 reps
Rim Touches3 sets of 10 reps
Tuck Jumps3 sets of 10 reps
High Box Jumps3 sets of 10 reps
Calf Raises3 sets of 20 reps
Weeks 7-9 (Speed/Technique Training - 2 days per week)
Stretch4 to 5 mintues
Running One Leg JumpsRepeat at max speed and power with a basketball in your hands (3 sets of 15)
Running Two Leg JumpsRepeat at max speed and power with a basketball in your hands (3 sets of 15)
SprintsRun approximately 50 meters at full speed 8 times
Speed Jump RopeAs fast as you can for 45 seconds, repeat 4 times

Be sure to check out my tips page to find out how to get the most out of this, or any other routine.

How to Measure Your Jump Height

One of the last things I want to cover is measuring your vertical leap.

This is something you should do before beginning any routine. It will give you a baseline for where you’re starting from, and it will allow you to see progress over time.

To measure your vertical, follow these simple steps. You’ll also need the following equipment:

  • Tape measure
  • Some chalk or opaque tape (chalk is easier to use, but it can leave stains on walls)
  1. vertical jump test

    Demonstration from Coach Mac

    Find a wall that is at least 10 feet tall. Start by standing up straight with your shoulder touching the wall.

  2. Put a little chalk or a piece of tape on the tips of your fingers and reach up as high as you can. Do not go up on your tip toes! Mark your highest point on the wall with your chalk or tape. This is your standing reach. (M1 at right)
  3. Place more chalk or tape on your fingers. This time, from a standstill jump up as high as you can and leave a mark on the wall at your highest point.
  4. Measure the distance between your standing reach mark and your highest jump mark (M2-M1). This is your standing vertical.

This is one of the most accurate, and cheapest, ways to properly perform this type of measurement.

When you’re actively doing a training program, try repeating this test once a month to see your progress. Don’t forget to write your results down!

My Goal For My Leaping Ability

I got a long way to go. Ha!

Above is the Team Flight Brothers dunk mix. They are a group of guys who travel around the country putting on awesome dunk contests.

They are similar to the Globe Trotters, but the emphasis is throwing down insane dunks.

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.

Thanks again for reading, and please feel free to contact me if you have questions!

Lower body exercises

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  1. Robin on May 14, 2017 at 4:38 pm

    Hey, I’m 14 years old right now, 5’5 and unfortunately I can only grab the middle of the net consistently. I have 2 team practices a week and try to workout at the same time, every other day. If I have to train 2 times in a row I definetly won’t add a third one and get 1 day of rest. Do you still think I’m overtraining? And would it hurt, if I just change my leg workout to this jump training?
    Best regards Rob

    • Pat on May 20, 2017 at 11:20 am

      Hi Robin,

      I think avoiding an extra day of training on the same day as your practice is a good idea. However, during the off-season I would add an extra day of training.

  2. Zion on May 11, 2017 at 12:35 am

    Hi, im a 6’0 freshman and can grab rim. If I do this, will it increase my vert so i can dunk regularly. Im trying to dunk by this summer.

  3. Alana Becerra on May 4, 2017 at 3:25 am

    Hello Pat, I’m 5’1 and in 8th grade, I’m doing a research project on how to increase my vertical jump. I was wondering if I could interview you. Your your responses would be very helpful.

    • Pat on May 20, 2017 at 11:22 am

      Hi Alana,

      Sure thing! Feel free to send over any questions you might have. There is a contact form on the Contact page that you can use to reach me.

      – Patrick

  4. Tejas Kashyap on April 20, 2017 at 2:01 am

    Hey I’m a 5″11 guard that’s in grade 8 and I can grab the bottom of the mesh. I really want to dunk by the next winter. How many times will I have to do this process to dunk

  5. Raven on April 17, 2017 at 12:20 pm

    Hey I’m 5’7 i can already tap the backboard do you think i can increase my vertical in just 1 month with your method??

  6. Clinton on April 12, 2017 at 3:56 am

    Hi Im Clinton,

    I’m from Sri Lanka. I am 5″11 and I can hold the rim with both hands. I tried dunking but I cant grip the ball. any way I need to increase my vertical. will I be able to increase if I follow this exercises correctly?

  7. tyesen on April 11, 2017 at 3:32 pm

    this is so true but on the first myth is kind of right and kind of wrong. The best thing that i have found out is to do squat jump or however you spell it. if bean doing them for 3 weeks now and have seen a big difference in my vert about a 4 to 5 inch difference, but that is just me i have some genetics. my dad was pretty athletic. but we gain muscle easy. Being only 13 with a 28 inch vert at 6 foot tall. the trick is like you said stay to your workout, and when you do your work out go just a lil under as much as you can go, then take just one day off!!!!!! lots of people wont do that but that is where i have seen the most inprovement.

    • Pat on May 20, 2017 at 11:30 am

      Hi Tyesen,

      Thanks for the note. How many reps do you do of the squat jumps? Just curious. I found that doing exercises with very high reps in the 50+ range tend to cause more problems for me. For example, if I do too many calf raises it actually starts to give me shin splints after a while. That’s why I’m so cautious about overtraining.

  8. Aron Sanchez on March 26, 2017 at 12:03 am

    Hey, Im Aron from Philippines, Im 16 years old and 5foot 7 inches tall. I can touch the rim with one hand , and I want to dunk, you think you can help me ?

  9. Peter Minniti on March 5, 2017 at 8:55 pm

    Hey coach, im 13 and 5’7. i am a pretty good jumper with long arms and i really want to be able to dunk at 5’9 or higher and want to start this program. should i take a day off after every workout? and what else do you recommend for me? Thank you

    • Pat on May 20, 2017 at 11:33 am

      Hi Peter,

      I’ve found it very helpful to take a day off between workouts to let my body rest. This will help promote recovery and reduce the risk of injury. Some people can handle daily training, but for us normal folks that’s not a good option. The good news for you is that you’re still very young and have growth potential ahead of you.

      The only other recommendation I have is to keep a close eye on your diet. Mainly try not to gain too much unnecessary weight in the form of fat.

  10. ADI on February 14, 2017 at 9:53 am

    hai i am in high school with height of 5.2 and i found this exercise useful for me and now i can touch the ring the target is to gain height upto 4-5 inches.
    qus: can my jump can increase more and height also age 18.

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