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?

This poll is closed! Poll activity:
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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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173 Comments

  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.

      http://34.207.73.155/contact-us/

      – 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.

  11. Jayman on January 30, 2017 at 7:14 am

    Hi coach, I’m a tenth grade student and I can’t even touch the net of a NBA hoop. I also play very competitive hockey and need to build leg strength. I’m on the ice 5 times a week and I was told not to work out my legs unless I have a 2 day rest break. My question is how can I incorporate this into my schedule ir should I just wait tell march when hockey finishes?

    • Pat on May 20, 2017 at 11:36 am

      Hi Jay,

      That’s a good question. Do you play hockey year-round? If not, I would recommend focusing your training on the offseason. The other thing you could do is train your legs one day a week and see how that goes for you. At the beginning your legs are probably going to be really sore, but I bet you’ll get used to training one day a week after about a month. If you start to notice that you’re too fatigued to keep up during hockey I would back off of the training a bit.

  12. Jean on January 24, 2017 at 8:23 pm

    Hey could you help me with Any advice to my vertical

  13. Harry on January 23, 2017 at 9:18 pm

    I’m 6ft 200lb and I have just started to touch the rim yesterday. I have basketball practice once a week, so do you think I will still see results of u do your workout during this season( my basketball training is only 1 day a week and I have no upcoming games)

    • Pat on May 20, 2017 at 11:39 am

      Hi Harry,

      Congratulations on touching the rim for the first time! It’s a really exciting feeling. I remember the first time I touched the rim in middle school. I felt like Michael Jordan. Haha! This is definitely a good time for you to try the program especially if you’re only practicing one day per week and you don’t have any games coming up. I always recommend the off-season as the best time for intense training. Since you’re only practicing one day a week that’s a fairly light schedule.

  14. Will Jensen on January 9, 2017 at 8:49 pm

    I can touch a little bit higher than the bottom of the net and I am in 7th grade and 5 foot 3 inches. If I use this program do you think I will be able to dunk by the time I am a freshman?

  15. Robin on January 9, 2017 at 5:27 am

    Hello I am Robin and I wanna increase my vert in this month I can touch the backboard I lift so many weights but I’m still unable to dunk can you please help me please

    • Pat on May 20, 2017 at 11:39 am

      Hi Robin,

      Are you incorporating plyometrics into your training? That’s really important.

  16. Josh on January 4, 2017 at 8:18 am

    Hello I’m Josh, I’d like to know if jump manual teaches really good jumping techniques and how does it compare with Become a Freak V3. I’m trying to choose between those two.

    • Pat on May 20, 2017 at 11:41 am

      Hi Josh,

      Yes, the program talks a lot about proper jumping technique and how to refine it for best results. The information was super helpful for me when I was training.

      Unfortunately, I have never used V3 so I can’t compare it. I’m only comfortable giving recommendations for programs that I’ve actually used. Sorry about that.

  17. Abhishek on January 2, 2017 at 11:41 am

    hey pat,
    i appreciate your suggestions to help others improve by sharing your knowledge that’s the true spirit. I am 5’5 ,22 yrs old mesomorph i was a marathon runner before starting basket ball currently my vertical is 32 and am a strictly vegetarian ,can you please suggest me diet and is it possible for me to dunk?

    • Pat on May 20, 2017 at 11:46 am

      Hi Abhishek,

      Thanks for the question. If you are already a mesomorph that’s a good starting point. I was an ectomorph in High School and I really struggled to gain any sort of muscle mass. I found that adding high protein supplements to my diet really helped because I wasn’t getting proper nutrition through my standard food diet.

      I’ll be honest that at 5 foot 5 inches it’s going to be really tough to dunk a basketball. You’re going to have to work really hard at it. I’m not saying it’s impossible, but you have to be prepared to start down a very long road of training to get to the point of dunking at that height. As Kevin Garnett says, anything is possible!

  18. Chris on December 28, 2016 at 3:08 pm

    Hey Pat I’m 6 ft 1 and in year 8. I can touch about half of the net but I can’t get any higher. I play domestic and REP and I’m looking into programs to help me out and I was just wondering if I should give the JM a try.

    • Pat on May 20, 2017 at 11:47 am

      Hi Chris,

      I highly recommend JM. It really helped me when nothing else was really working for me!

  19. nz boy on December 25, 2016 at 4:22 am

    Hi im 16 and about 6’0 and I can nearly dunk the ball, I always seem to get the ball high enough( i’ve videoed myself) but when i go to dunk instead of “putting my hand in the cookie jar” or flicking my wrist down, i just grab the rim and the ball hits the back of the rim and flys off, any tips to help me fix this and also before the season starts (im from New Zealand our season starts in about april) I want to gain 12 inches on my vert so I can be dunking easily and fluently,I am definatley willing to put in work but will this program help me achieve this goal ? I only have access to two dumbells that are about 15 pounds each and semi-easy but also kindof hard for me to lift will these be suffucient for strength training? thankyou sorry for the long comment..;)

    • Pat on May 20, 2017 at 11:50 am

      Hey NZ,

      Sorry for the delayed response. I hope your season is going well. The dumbbells you have will definitely work. However, you’re going to reach a point with your strength training where there will be a plateau and you’ll need access to heavier weights. Do you go to a school that has a weight room? That could be a good option. I would invest in a program like the jump manual and just follow it exactly as described. I can almost guarantee you will see awesome gains and I would bet that you’ll be dunking easily in the first month of training with how close you are already.

  20. abdul-jabbar. Abdul-kareem on December 24, 2016 at 4:50 pm

    hi, my name is jabbar, i had a question about the vert program you created for 12 weeks to gain 5 inches. Can you double the number of weeks, to gain more inches??

    • Pat on May 20, 2017 at 11:51 am

      Yes! I would just take a couple weeks off after completing a 12 week cycle and then “rinse and repeat” as they say.

  21. Khushmeet Singh on December 19, 2016 at 12:39 pm

    Hello sir.
    Sir i am 5’10 basketball point guard and I can touch the rim . Tell me proper jumping workout
    Can throw down like net Robinson.

  22. Chris on December 12, 2016 at 12:43 am

    How long will it take to gain 6 inches

  23. Patrick McNeill on December 8, 2016 at 4:04 am

    Hi Pat. I like your name by the way. Im 15 years old and im a sophmore in high school. Im 5’10” and i can get close to the rim from a running start. If i follow this program, when do you think i would be able to at least grab the rim if i started today or tommorow?

    • Pat on May 20, 2017 at 11:54 am

      Hi Patrick,

      It’s really hard for me to say without knowing more about you. Genetics, your diet, etc. There are lots of factors that play into how quickly you will gain inches on your vertical. However, if you eat a clean diet and follow a good program consistently you should easily be able to touch the rim within the first two months.

  24. Rowen on December 1, 2016 at 3:57 am

    Hello I’m in 6th grade and I want to dunk by next year I can get middle of net at highest but I want to dunk think I can add a foot of vertical in a year I’m 5’5 by the end of the year I’ll be 5’9 please respond thank you for the program.

    • Pat on December 4, 2016 at 5:21 pm

      Hey Rowen,

      You can definitely add a foot to your vert in 1 year. Middle school is a perfect time to start training. If you follow through you will be a beast by the time you get to high school.

  25. Divine on September 15, 2016 at 7:47 pm

    Hi,
    I’m 6″4,do you think I can increase my vertical in 2 month with this programm ‘cuz I don’t really have access to training equipments

    • Pat on September 16, 2016 at 12:58 pm

      Yes you definitely can. There are lots of alternative exercises you can use that don’t require equipment.

    • Pat on December 4, 2016 at 5:22 pm

      Yes, you can definitely increase your vertical without lots of equipment. You can fill a backpack with books or use other items around the house if you want to add more resistance.

  26. Arron smith on September 13, 2016 at 4:13 am

    Hello I’m Arron. I’m a 6’3 1/2″ sophomore. I can jump and grab the rim but I really want to go to collage for basketball. This will be my second year of basketball and Im Not the best but iv been training all summer to get better. If I go on this program and can dunk do you think it will rise my chances to getting into collage? Also do you think i I started this program started this week I could dunk before November 14th? Please reply thank you☺

    • Pat on September 16, 2016 at 1:00 pm

      Hi Arron,

      If you put in consistent effort and follow the program exactly I’m sure you can dunk by Nov 14. Dunking is great, but the overall gain in athleticism is what’s going to set you apart if you’re hoping to get into college ball. I would recommend studying great playmakers in the NBA to see how they attack on the offensive and defensive sides of the ball to gain an advantage over your competition.

    • Pat on December 4, 2016 at 5:25 pm

      Hey Aaron,

      How has your season been going so far? Has it started? Sorry for the delayed response. I wouldn’t do a training program right now during your season, but maybe a month after this season ends I would kick your training into high gear. You have two more years to get into college athletic shape, so that’s definitely doable with some hard work.

  27. Josh on September 13, 2016 at 12:36 am

    Hey, I’m a 5’9 16yo and i can jump and grab the rim with two hands (on a good day) but I can’t dunk consistently can this help me add up to 5 or more inches on my vert by the end of the year.
    P.S. I work out with the basketball team 2 days per week since the season is around the corner.

    • Pat on September 16, 2016 at 1:02 pm

      You can definitely add 5 inches. Not sure what workout the coaches are doing, but a lot of times they focus more on endurance than explosiveness as the season approaches.

  28. Dawne on September 9, 2016 at 12:54 pm

    Hey pat. Ive been in the gym for 1 week ang only doing leg work outs. Still i dont gain any increase. Why is that so?

    • Pat on September 16, 2016 at 1:03 pm

      Have you been watching your diet as well? 1 week isn’t very long. It usually takes a couple weeks to start to notice gains.

    • Pat on December 4, 2016 at 5:26 pm

      Are you doing plyometric leg workouts or lifting weights?

  29. Tavin on September 6, 2016 at 7:23 pm

    I’m 5’11, I can only touch rim. Will I be able to throw down after this 9 weeks training?

  30. Akelon Laguerre on September 6, 2016 at 7:21 pm

    Hi im 6’0 and can already grab rim pretty easily. I have about 2 months until tryouts do you think i could dunk by then?

    • Lewis Brown on March 23, 2017 at 9:00 pm

      I am 14 and 6 foot tall do you think I could gain 10 inches in 3 months or what ever time you recommend?

  31. Garrett on September 2, 2016 at 3:30 pm

    Im 6″3 right now in 10th grade do you think ill be able to dunk in 11th grade if i do thus program

  32. Denzel on August 26, 2016 at 2:29 am

    hey i’m Denzel from Austrialia im 5’10 i can allmost hang on a normal size ring. would i be able to dunk if i did this training ?

  33. Taydrian on August 5, 2016 at 6:12 am

    Hey I’m 5’7 and 14 years old I am wanting too be able too dunk it like ballislife kids but I don’t have anything too train with and I can’t find a trainer what can I do or how can I find a trainer for handling shooting but a lot of athleticism

    • Pat on August 8, 2016 at 3:46 pm

      Hi Taydrian,

      The best thing to do is to buy a program like the Jump Manual if you want to increase your vert. It’s the best thing next to having a live trainer. It’s also a lot cheaper. You don’t necessarily need special weight equipment either.

  34. Casey on August 5, 2016 at 5:48 am

    Hi, I’m 5’10 and gonna be a freshman. I can just touch the rim box. Will I be able to grab the rim after this 9 week training?

    • Pat on August 8, 2016 at 3:47 pm

      Hi Casey,

      You should easily be able to grab rim after 9 weeks if you follow the training, eat healthy, and get enough rest.

  35. Chezter on August 2, 2016 at 2:59 pm

    Hi I’m chezter from Philippines
    I’m first day of my training it is OK to smoke cigarette? I can’t quit easily of smoking. It is OK ?, I mean I can increase my jump if I’m smoking?,

    And Im 85kg I’m 5’8 is this OK or lose some weight?

    Answer me plsss I need your help

    • Pat on August 8, 2016 at 3:50 pm

      Chezter,

      You should definitely stop smoking, but it won’t really impact your ability to jump higher right now. What it will impact is your endurance. According to the chart on this page (https://www.rush.edu/health-wellness/quick-guides/what-is-a-healthy-weight) you fall into the overweight category. If you can focus on getting your weight down a bit that should help a lot with your vertical.

      • Chezter on August 29, 2016 at 12:49 pm

        Hi pat thanks for the info..

        I’m 4weeks of training now.. But I’m not gaining/increasing my vertical jump… What should I do ?,plsss help.. My training is the following below:

        Jumping rope 2mins
        Stretching
        Jumping rope 2mins

        1:short distance sprint
        2:side to side jump
        3:high reach jump
        4:jump squat
        5:squat
        6:alternating jump lunges

        Plss help me . . because November starting the season game I want to jump high before the season

        Plss help

        • Pat on September 16, 2016 at 1:07 pm

          Hi Chezter,

          Are you watching your diet? Have you gained any weight during the 4 weeks? That can hold you back.

          Also, are you increasing the intensity (reps/weight) of each exercise each week? You could also try switching up the exercises to give your body some variation.

  36. Chris on August 2, 2016 at 2:59 am

    Hey pat
    Im a 5’5″ 21 year old who has recently started playing basketball as I was a wrestler in high school and college but the sport of basketball has always been something I loved to watch. Now that Im graduated I want to play in a mens league with my friends but not only do I suck I have absolutely no vertical. I want to know in your honest opinion do you think I would ever be able to dunk?
    If so do you think I should follow your normal program or should I maybe do the strength training portion and the explosion training portion for 12 weeks then move to the speed portion? Thanks

    • Pat on August 8, 2016 at 3:52 pm

      Hi Chris,

      If you were a wrestler in high school you probably still have a decent amount of strength left assuming you haven’t totally abandoned your training. You might actually want to focus on the speed and explosion exercises first, then move to strength training and see how that goes.

      I’ll be honest, at 5’5″ it’s going to be much harder to dunk than it would for someone at 6′. But that doesn’t mean it’s impossible. It’s just going to be a longer process.

  37. Ethan on July 30, 2016 at 5:27 am

    I’m in 8th grade 5’11 and I just got knee surgery… Will I be able to dunk my freshman year?

    • Pat on August 8, 2016 at 3:53 pm

      Hi Ethan,

      It’s hard for me to say. It depends on how well you’re getting around now. Are you able to run? Do you have any pain? Do you have any weight lifting restrictions for your legs? These are all questions that you’d have to answer before starting a training program.

  38. Kyle on July 16, 2016 at 11:29 am

    Hey, Pat
    Beig in grade 10 and the defencive wing for my team, only 6’1″ but can get about 60% of the ball over the ring when I jump for a dunk (only in practice). I really want to get into college after school and I need is that factor inside do you think this is the best way for my game.

    • Pat on July 25, 2016 at 6:55 pm

      Hi Kyle,

      Can you rephrase your question? I don’t quite understand what you’re asking.

  39. Dominic on March 13, 2016 at 6:12 pm

    Hey, I’m currently in the 8th grade and I’m 6’5. I can dunk but not consistently. Do you think I’ll easily be able to throw down after I’m done with the program?

    • Pat on March 23, 2016 at 10:34 pm

      Definitely. Especially at your height. You have a major advantage over most people that you should take advantage of!

  40. Omar on March 11, 2016 at 12:58 am

    Hi, Im Omar from philippines. Im 5’9″ 23yo.

    I’ve been doing some random vertical jumps exercises for the past three weeks. then i was able to touch the rim with finger tips. I’ve been doing it 3x a week and alternating days playing scrimmage games and training. Is it okay? 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. until i saw this page. But i dont have access to any gyms in our place. Do you have any alternate workout for: leg extensions and leg curls?

    Thank you for some tips and advice. 🙂

    • Pat on March 13, 2016 at 12:44 pm

      Hi Omar,

      Thank for the question. 3 days per week is ideal, so if it’s working for you I wouldn’t change it. 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. 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.

      • Omar on March 14, 2016 at 3:19 am

        Thanks man. 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. Do I have to add more reps or sets. Or add another workout?

        • Pat on March 23, 2016 at 10:33 pm

          You should definitely try adding either a few more reps or more weight each week. If it’s a high rep exercise like calf raises you can try adding 1-5 more reps. If it’s a low rep exercise like squats trying adding 1 extra rep. In place of adding reps just add more weight. A little bit is all you need. The small additions will add up quickly over time.

  41. Zlatan on March 10, 2016 at 7:14 am

    Hi I’m 16 years old in my junior year of high school I am 6’3 and I could touch rim how long would it take for me to dunk?

    • Pat on March 13, 2016 at 12:46 pm

      Ziatan,

      Make sure you take advantage of your off season before your senior year! If you start training right now you could see massive gains by the time basketball season starts up again. Especially at 6′ 3″ you should easily be able to dunk by mid-summer.

  42. joshua on March 9, 2016 at 5:23 pm

    Hi pat my name is joshua i am 13 years old will be fourteen later this year and i am 5’3 and can almost touch the rim i was wondering how many more inches my vertical would gain if i used this program

    • Pat on March 13, 2016 at 12:47 pm

      Hi Josh,

      It’s hard to pick a specific number, but most people gain at least 5 inches. Some people gain up to 12 inches, but that depends on several factors like diet, training diligence, and prior training experience.

  43. Christian on March 7, 2016 at 2:10 pm

    Hi Pat,
    What is much better to use in Explosion Training (Weeks 4-6)
    Weights or Resistance Band?

    • Pat on March 7, 2016 at 8:13 pm

      If you’re going to use weights during this phase I would stick with relatively light weight. The goal is to focus on training your boty to jump vs gaining strength.

  44. Kyle on February 29, 2016 at 5:18 pm

    Hi, I’m 6’0 and some change and 15 years old. I can only tip the rim when i go to touch it. I cannot get touch it off vertical though. I just started this program last week on Tuesday and I might have lifted a bit too heavy because I stayed soar the rest of the weak. I plan on going to the gym after school today start the second week. Is it OK that I missed 1 of the days from the first week? And also will I be able to dunk? I really go hard when I’m training and I’m pretty sure this will have me getting up there! Thanks!

    • Pat on March 7, 2016 at 8:17 pm

      Hi Kyle,

      Yes, it’s ok that you missed a day. I just would make sure you don’t do that on a regular basis. It’s ok to be sore the first couple weeks as your body adjusts to the training. Keep at it and I’m sure you’ll be able to dunk!

  45. Tavin Hauger on February 29, 2016 at 7:00 am

    Hey I can touch rim, but I can’t dunk yet. How long will it take me to dunk with this program?

    • Pat on March 7, 2016 at 8:15 pm

      If you can touch rim you still need about 5 inches or so to be able to dunk comfortably. I would say that within about 2 months you should easily be able to attain this if you work hard and follow through with your training.

  46. Eimantas on February 24, 2016 at 12:33 pm

    Hey, I’m 5,8 , and I can’t touch the rim yet. My arms are short too, but I want to dunk… Can you tell me how many inches(approximately) I will gain if I do this program? And one more question : did this program is good ? Or should I need to buy better? 🙂

    • Pat on February 24, 2016 at 11:38 pm

      The program is great in my opinion. That’s because I’ve seen awesome results. I gained 8 inches. That doesn’t guarantee that you’ll gain the same amount. It depends on a lot of factors.

      A rim is 120 inches tall. You’ll need to calculate your standing reach. Once you have that you can see how many inches you are away from touching the rim. Add about 6 more inches to that if you want to dunk easily.

  47. Theofilos on February 22, 2016 at 2:20 pm

    Hey i am 16 and 6.1 and i want 2 inches to dunk.I want to ask you if I do jump manual twice is better than I do one time and buy something other after

    • Pat on February 24, 2016 at 11:35 pm

      Hey Theo,

      You can do the Jump Manual as many times as you want. If you complete it once you should easily gain 2 more inches. Keep in mind that the first time you complete the program you’ll probably see the most gains. Each additional time you will likely see fewer inches as you reach your max potential.

  48. Giovanna on February 15, 2016 at 6:52 pm

    Hi Pat,
    I am a 5’7, 19 year old female college volleyball player. I am considered extremely short for my position in this sport so I’m doing everything in my power to gain inches on my vertical to make up for my height. We are out of season right now; I weight train daily with two rest days but I want to clarify what you meant when you listed a number as to how many times a week we should be training. Can I train other body parts on every other day i’m not doing this program? I want to do this program but I want to continue to stay in shape and keep up with the rest of my body as well.

    • Pat on February 16, 2016 at 1:48 am

      Hi Giovanna, the program itself will help keep you in shape. However, if you want to do lighter exercise like jogging or even playing some volleyball on your off days that would be fine. Also, if you want to focus more on your upper body during your rest days that should be ok, too.

  49. christian on February 14, 2016 at 3:13 pm

    Is it okay to do the strength training 3times a week?
    Monday Wednesday Friday – training
    Tuesday Thursday Saturday Sunday – rest

    • Pat on February 16, 2016 at 1:44 am

      Hi Christian, you can try it. If you start to get so sore that it’s hard for you to do things like go up and down stairs I would cut back to 2 days. Keep in mind that your first couple weeks will be the most painful in terms of muscle ache until your body gets used to working out.

  50. Arthur Bash on February 9, 2016 at 11:03 pm

    Right now i have a 29 inch vertical I am 6 foot and can grab the rim vertically with both hands my goals is to dunk but i always lose it or i hit the rim going in how much do you think i will gain and would I be able to dunk after this

    • Pat on February 16, 2016 at 1:42 am

      How much you gain depends on how much effort you put into you’re training. Some people can gain up to 12 inches in 12 weeks, but that’s assuming that they follow a training and diet regimen exactly as described without deviating or losing intensity.

  51. Kevin on February 9, 2016 at 8:20 am

    Hey! I am 26 and have been extremely sedentary to a point where I now weigh 300 lbs. Height is 6’3″. Small Feet: Size 12. Small Hands. Short Arms. What would be the best ideal weight and body fat before starting your program?

    • Pat on February 16, 2016 at 1:40 am

      Hi Kevin,

      Ideal bodyfat is something under 15% in my experience. Ideal weight can vary between individuals, so I would work toward a bodyfat percentage goal rather than a weight goal.

  52. AJ on February 7, 2016 at 1:00 am

    Hey Pat ,
    I’m 14 and I wanted to increase my vertical to were I’ll be dunking atleast by the 10th grade . I’m only 5’4 but I can slap he backboard is that good for my height ? but the thing is my dad is 6’1 while my mom is 5’4 and I haven’t hit my growth spurt what are the possibilities of me dunking ?

    • Pat on February 16, 2016 at 1:35 am

      Hi AJ, being able to hit the backboard at a height of 5′ 4″ is great. There are tons of people who can’t do that. If you haven’t hit your growth spurt you have lots of potential to get closer to dunking. I went through a growth spurt of 7 inches in one year during middle school. Keep in mind that growing this fast can be painful, so your training might have to slow down during that time.

  53. shumpert on February 4, 2016 at 7:02 pm

    Thanks for the help with the drills. One last thing was would you expect to see much of an improvement using your personal programme.

    • Pat on February 16, 2016 at 1:32 am

      I’ve seen good improvement from it. It’s one of the earliest workouts I used before purchasing other programs to try them out.

  54. Ashtyn on February 2, 2016 at 6:55 am

    What type of results are expected for a female using the jump manuel? I am 6’1″ and can currently touch 10′, with a vertical of 26inches. I would like to touch 10’5″.

    • Pat on February 4, 2016 at 12:04 am

      Hi Ashtyn,

      It’s difficult for me to say, but you should easily be able to get 5 more inches if you follow the program closely.

  55. shumpert on February 2, 2016 at 12:11 am

    Hello, My names shumpert im 17 and 6ft 1in i can dunk on some rims but not all and not consistently so im looking to add just a few more inches to my vertical, i think im going to use your home made programme.
    Could you give examples of the exercises in the last training weeks such as:
    Running One Leg Jumps – Repeat at max speed and power 15 times with a basketball in your hands
    Running Two Leg Jumps – Repeat at max speed and power 15 times with a basketball in your hands
    I dont understand these exercises?

    And also have you got any good stretched that would help increase my verticle.

    • Pat on February 4, 2016 at 12:02 am

      Hi Shumpert,

      Thanks for reading. The one and two leg running jumps are standard jumps that you normally see when someone dunks. So for a one leg running jump, all you have to do is start at about the three point line, run as fast as you can toward the basket, and take off with one leg and try to get as high as you can above the rim. The same thing with the two leg exercise except this time you take off from two feet. These exercises train your body to get used to the motion of jumping while running, which is what you will mainly be doing during a game.

      As far as stretching, that’s a good idea for another article. In the meantime you can check out this article on InsideHoops. http://www.insidehoops.com/gym/stretching.shtml

  56. Dylan on January 29, 2016 at 3:36 pm

    Right now I can barely grab the rim and I’m 5’10 and white do you think I could dunk if i did this?

    • Pat on January 30, 2016 at 6:09 pm

      Not if you’re white! Ha, just kidding. I’m white, too. It’s definitely doable if you put in consistent, hard work. Make sure that you follow through on a training program if you decide to do one. The people who tend to not see results are the ones who half-ass their workouts and dieting.

  57. Pedro on January 28, 2016 at 12:27 am

    Hey, your workout drill looks really promising! I’m turning 21 this year (5’11-6ft) but pretty skinny at 64 kgs (i have a weird metabolism) with close to no body fat. I’m in good athletic shape as in that i played soccer until 17 and basketball from the age of 15 to when i turned 20 and joined a team. I could touch the rim without any programs (did some jumping drills but for a short while) and now i can grab the rim sometimes with 2 hands and ive already dunked once on a slightly curved rim. I want to dunk well and start your exercises to reach my goals. Do you think by the time i finish it itd be able to dunk it on a regular basis? Greetings from spain and thanks for the help

    • Pat on January 30, 2016 at 6:07 pm

      Hey Pedro,

      Thanks for reading! You sound a lot like me. I was always super skinny, and one the best physical traits to have for jumping is a very low body fat. You are well on your way to dunking. I can’t guarantee that you’ll be able to dunk by the time you finish the program, however, if you can already grab the rim with two hands it shouldn’t be too hard to reach your goal.

  58. Adam on January 25, 2016 at 8:42 pm

    My son is 14, very active in sports (Basketball, Football and Baseball). He is currently in the 8th grade and his goal is to dunk by his freshman year. He is 5’11”, can touch rim. Do you recommend him following the plan that you have listed or with him being involved in so many sports is there a chance of over training? Thanks for the help!

    • Pat on January 30, 2016 at 6:05 pm

      Hi Adam,

      Thanks for the question. I would recommend that your son try to do a jump training program during the summer months. The type of exercises he would end up doing will help his overall athleticism for all three of his sports. The one thing I would say is definitely do not try to follow a program during football or basketball season. That can be detrimental. Baseball should be ok due to it being less strenuous on your lower body.

  59. Jake on January 18, 2016 at 2:18 am

    Hey pat I was looking at this I’m in 8 grade and my season is getting ready to start but I want to jump higher and 8 grade team practices don’t seem be too intense on the body but is it a better idea to wait till the season is over?

    • Pat on January 19, 2016 at 1:26 am

      I would wait until the season really gets started to make your decision. Once you start playing actual games it can get much more tiring. If you still feel like it’s not that hard (which would be strange!) you can definitely start your workout. Your coach will likely have you on some sort of workout that he designs. If that’s the case, just stick with your coach’s workout until the season ends.

  60. Hunter on January 16, 2016 at 6:00 am

    Pat, during the strength workout part is that just body weight training or actual weight training?

    • Pat on January 19, 2016 at 1:24 am

      That section is weight training. It’s meant to build up your core muscles to help push your body off the ground.

  61. Ric on January 9, 2016 at 11:04 pm

    I can grab rim with 2 hands and I’m 5’10 all I do is squats ,calf raises, leg extension, and leg press. should I just focas on that I’m trying to gain 5 inch in 2 months

    • Pat on January 12, 2016 at 9:11 pm

      Ric, I would focus on plyometrics as well. This would mean doing exercises like rim touches and ankle bounces. Check on the lower body section under the “workout” tab in the navigation menu up top for examples of exercises you should try.

  62. Humaid on January 6, 2016 at 6:53 pm

    Hey, will I still see the same results (at least 6in increase) if I train without weights? Btw I’m 5’8 and 15 and I’m about 2 inches away from touching the rim. My goal is to sink by the end of June this year.

    • Pat on January 12, 2016 at 9:12 pm

      You will still see good results, but the weight training is what really helps build your strength. I would try to incorporate them if you can.

  63. Max on January 5, 2016 at 5:44 pm

    Hi my name is Max and im from germany.
    Im 14 yo, 5 9″ or 1.76cm and currently 64 kg but i cant touch the ring (only the net).
    I jump 8inches of the ground and how long will it take to jump the rim.

    • Pat on January 12, 2016 at 9:14 pm

      Hi Max,

      It really depends on how consistent you are with your training. You need to train and eat right in order to really see good gains. Try following the program I listed out above. You can also try the Jump Manual if you want a full program (including nutrition) laid out for you.

  64. johny on December 26, 2015 at 1:23 pm

    Hi my name is johny im filipino… My hight is 5’9 i touch the rim but i cant dunk… But i never give up i try and try to seccess my tring..

  65. Sam on December 24, 2015 at 12:33 am

    Hi im 15 looking to increase my vertical. Is it possible to skip the first strength portion of the routine, or do you recommend doing it?

    • Pat on January 5, 2016 at 12:46 am

      Hi Sam, I would highly recommend completing the strength portion of the routine. If you want you can trim down some of the sets and reps to make it a bit easier. If you skip it entirely you will probably see good, but not great, results.

  66. Benzo on December 19, 2015 at 11:04 am

    Wasssuppp,

    just found ur site on a long searching for a good training. Im 1.93cm and can touch the rim but cant dunk yet. Well i cant hold the ball with 1 hand to have to admit that but i hope ill reach my goal with that train.

    greetings from switzerland

    • Pat on December 20, 2015 at 2:13 am

      Keep working at it, Benzo! If you can touch the rim already you are well on your way to dunking.

  67. Zac Triplett on December 15, 2015 at 11:20 am

    Hey does this program stunt your growth

    • Pat on December 20, 2015 at 2:12 am

      Zac, how old are you? If you are in high school this should not have any impact on your growth. Even if you’re not in high school you still shouldn’t have any issues. If you’re really worried about it I would just avoid the weight lifting portions until you get older.

  68. Adam on December 9, 2015 at 3:27 pm

    Hi Pat,

    My name is Adam and I am interested in being able to jump higher for next basketball season. I am a junior in high school so I’d really like to maximize my vertical for my final year. When should I start the training and how much do you think I would be able to gain if I started right now? Thanks

    • Pat on December 9, 2015 at 3:34 pm

      Hey Adam,

      Thanks for the question. I’m glad you’re interested in going out with a bang your senior season! This is something I wish I had taken more advantage of when I was in high school.

      As with any person results will vary, so it’s hard for me to say how much you will gain by next year. However, if you follow a good training program, eat right and be consistent in your training you could see >10 inches by the start of the season next year. Part of this will depend on how in shape you are already.

      If your season is done I would start right away or maybe right after the New Year. The sooner you start the more inches you will gain for next season. Trust me, even if you only add 5 inches it will make a massive difference in your game and confidence.

  69. Kevin Steve on December 6, 2015 at 7:56 am

    Hey Pat….I’m Kevin from India.I’m 6’1″. 165lb
    Im gonna be 14 This Dec 27. I play Basketball.i Can ocassionaly dunk with like my Fingertips.This is off season here and I am planning for this workout.Can u recommend what to eat and what no to……Thank You

    • Pat on December 6, 2015 at 10:34 pm

      Hi Kevin,

      Thanks for the comment. I’m glad to hear that you’ll be training this off season! You should aim to eat a high protein diet. Foods like lean ground beef, chicken, eggs, and other high protein foods work well. I also recommend using protein shakes to supplement, but not entirely replace, some of these foods if you don’t have time to cook every meal. Stay away from high sugar foods such as breakfast cereal and candy. Also try to avoid high carb foods unless it’s on a workout day. This would be stuff like white bread and pastas. They tend to stick to your body as fat. Believe it or not, fat isn’t all that bad for you so don’t try to cut it out of your diet. I would mainly focus on avoiding sugary, and high carb foods like bread and cereal.

      Thanks for reading!

  70. DarkHybrid on December 2, 2015 at 4:09 pm

    Okay. Thanks Pat. 🙂

  71. DarkHybrid on November 6, 2015 at 3:55 pm

    Hello. I am 13 yrs old and am 5’5” tall. I need 4″ to touch the rim.
    I’ve had a knee injury about a year ago, so how do you think these exercises are going to effect my knee. Injury was ‘Schlatter’.

    • Pat on November 13, 2015 at 1:58 am

      Osgood-schlatter is a pretty common issue, especially with younger athletes. I had it pretty bad in middle school and into high school. A lot of times it’s something you grow out of, but it sounds like yours must be pretty bad if you had surgery for it. I don’t mess around with knee injuries. Stay away from heavy weights until you get a couple years older to make sure you don’t permanently damage anything. If you really want to lift I would just start light and see how it feels. If it starts to hurt you need to stop immediately.

  72. DarkHybrid on November 6, 2015 at 1:59 pm

    Hi. I am 13 years old and 5’5″ tall (165 cm).
    I need 4 inches to touch the rim.
    Just wanna know what do you think about my vertical as it is now and ask you if you missed to write week 10-12 exercises or is it a 9 week program ?

    • Pat on November 13, 2015 at 1:56 am

      Hi DH,

      That’s a great vertical at 5’5”. I know I wouldn’t have been 4 inches away from the rim at that height. I could easily see you gaining another 4 inches if you put in the effort. The training program i wrote out is only 9 weeks. I would take a few weeks off after completing it. The Jump Manual is 12 weeks if that’s what you meant.

  73. Breiydon Gilliam on November 1, 2015 at 2:27 am

    Hey Pat! My name is Breiydon I am 12 years old! I can get backboard but I never work out with my legs and I’m 5″ 6 if I started this could I get rim by the end of the program! I am suppose to be 6″ 5 should I start yet even though I’m 12 could thag hurt my chances of 6″ 5! Thanks for your time god bless

    • Pat on November 13, 2015 at 1:52 am

      Hey Breiydon,

      Being able to get backboard at 5′ 6” is pretty good! You could definitely get rim if you started training your legs more. If you’re concerned about stunting your growth I would focus more on plyometrics and leave out the weights until you’re maybe 14 or so.

  74. Aazim on October 26, 2015 at 2:23 pm

    Hello sir. Iam 6.2 feet tall I can touch the rim but I couldn’t dunk I saw you instruction but I couldn’t understand how to follow these stretches eg: Lunges – 3 sets of 8 reps. I need your help and could you send the images how to the stretches pls as soon as possible. Thanks sir

    • Pat on October 26, 2015 at 10:29 pm

      Hi Aazim,

      Thanks for the question. Here is a quick youtube video on how to do lunges. I’ll see if I can get some more descriptive instructions up for stretching as well.

      https://www.youtube.com/watch?v=D7KaRcUTQeE

      – Pat

  75. daniel on October 22, 2015 at 10:16 pm

    hey pat
    this is the first week of my jump workout and ive been training hard . ive actually gained more inches now thanks i can actually touch the rim now but i cant dunk so im just gonna train harder so i can get there by the end of this jump workout

    • Pat on October 26, 2015 at 10:30 pm

      Awesome Daniel! Thanks for sharing. Always nice to hear when people are seeing good results. Keep up the hard work.

      – Pat

  76. Amin on October 22, 2015 at 5:14 pm

    When doing these program should I use weights for doing certain exercises?

    • Pat on October 26, 2015 at 10:31 pm

      Hi Amin,

      You can use weights whenever you are ready. If you start to plateau and you’re not seeing results, or the exercises are getting too easy, you should definitely try adding weights. Start light and work your way up.

      – Pat

  77. Brendan on September 18, 2015 at 2:47 am

    Are the exercises with weights or not? Example the calf raises

    • Pat on October 26, 2015 at 10:34 pm

      Hi Brendan,

      If you have been working out for a while you can definitely start with weights. If you’re just starting out in the gym, or don’t work out your legs much, I would start without weights. Start light and then work your way up to heavier weights. Over time you’ll see your strength building from week to week.

      – Pat

  78. isaiah on September 4, 2015 at 2:08 am

    Hey man, Im on the 7th week of my bodyweight vert program.

    I can grab the rim on outdoor courts…but last time I was in a indoor court I was hitting the rim with the ball.

    How come after restarting the program im not seeing any gains quick?? Im on the 7th week btw and the program has 12 weeks.

    And the last time I wad indoors was 4 months ago..and during this time my vert increased by 4-5 inches so I dont know if I can dunk indoor or not.

    • Pat on September 10, 2015 at 1:15 am

      Hey Isaiah,

      So you haven’t seen any gains using your program during the first 7 weeks? There are a lot of factors that can influence this. One reason is that you may not be taking in enough protein for your body to build additional muscle. Some other possible reasons are that you’re not resting enough, not getting enough water, or the workouts you’re doing are not pushing you hard enough to force your body to jump higher. It’s hard for me to say without seeing your actual program, so I can’t really give you an exact answer on this one. Sorry man.

  79. Tz on September 4, 2015 at 1:01 am

    Hi Pat, I’m 55 years old 6ft 1 227 lbs , when I was in my 30s 40s I could jump with the best of them now I’m going on 55
    Can I get my vertical back to at least
    A 29 to 30 Thanks for taking my question stay bless

    • Pat on September 10, 2015 at 1:18 am

      Hey Tz,

      I don’t see any reason why you couldn’t get back to 29 or 30 inches. However, I’m also 27 years old, so I don’t know what it’s like to be in my 50s. If you’re 6′ 1″ at 227 you may need to think about shedding some weight even if it’s mostly muscle. That additional weight can really hamper your gains. I’m 6′ 4″ and a lean 205 pounds, and even I feel heavy sometimes.

  80. Shash on August 18, 2015 at 12:06 pm

    Hey!
    I can hang on a 9 foot rim and touch the ten foot rim how long would it be before I can dunk
    BTW I’m just 5′ 10″

    • Pat on August 21, 2015 at 2:01 am

      Hi Shash,

      Thanks for reading the blog. It’s hard to say. Everyone is different, but I would bet that you could dunk by following a program for 12 weeks. That should be very doable.

  81. jorge saul on August 4, 2015 at 11:10 pm

    hola pat mi pregunta es q al tener 49 años de edad pueda volver a dunkear haciendo el jump manual?

    • Pat on August 21, 2015 at 2:02 am

      Hi Jorge,

      Andy in the video above is 40 years old, so you might be able to pull it off at 49. I’m not to that age yet, so I can’t give you a solid answer. Sorry!

  82. KemuelK on August 4, 2015 at 8:56 pm

    Can your vertical jump get better by not doing anything but playing in scrimmages, pick up games, and etc.?

    • Pat on August 21, 2015 at 2:04 am

      It can improve a little bit, but a lot of the time you’re just running and not really jumping that much unless you’re getting lots of breakaway fast breaks. If that’s the case, you need to find better competition to play against. I would highly recommend following a program specifically designed to improve your vertical rather than just relying on scrimmages and pick up games.

  83. Jamal on July 18, 2015 at 3:48 am

    I’ve used this exercise before which I found quite helpful. https://www.youtube.com/watch?v=8w209tuKAAE

    • Pat on July 20, 2015 at 11:03 pm

      Hi Jamal,

      That exercise is used in the Jump Manual as well. Definitely helps develop core body strength.

  84. Antonio on July 16, 2015 at 1:42 am

    hey im 5’10 and 14 years old and i was wondering if i was to to the full 12 week program how much do you think my vertical will increase

    • Pat on July 17, 2015 at 9:25 pm

      Hi Antonio,

      It’s really hard for me to guess without knowing more about you. The amount you gain will depend on your current vertical jump, body composition, diet, genetics, and work ethic. All of those factors play in to the results that you get. However, if you dedicate yourself to the program and eat well while doing it, I would guess that you will gain at least 7 inches. That seems to be the minimum for someone who really follows the program. Of course you can always gain more if you work at it.

  85. m.shoune on July 14, 2015 at 12:36 pm

    is there a required age, im 13 turning 14 and i wanna try this.

    • Pat on July 17, 2015 at 9:27 pm

      There isn’t a required age, but I usually recommend that users be at least 12 to avoid having pain from growth spurts. Most people don’t stop growing until they are about 15, but by that time your body should be able to handle more intense athletic training. At 14 you will be fine.

  86. JR on July 11, 2015 at 3:15 pm

    Hi, Pat. Im JR from the Philippines. when I was highschool I used to touch the rim with my finger tips BTW, i was just 5’4 then 16 years old. I was once considered as the highest leapers in our Varsity team. I dreamed of Dunking the ball back then. But now, Im already 35 going 36. it seems that my dream has comeback, i still have that passion and i think i can still pursue it. over years, i have been planning to make things serious and i was about to purchase jumpsoles and also perform eric moyer’s jump advantage program. but for some reasons, i did not try them. and now, im serious to re visit my dream but im already 35 but im still fit to do it. i have grown up into 5’7 now but take note, last time at 5’4 i can touch the rim and now at 5’7 i believe i can still do so. what would be my odds in making my dream come true? thanks

    • Pat on July 13, 2015 at 11:38 pm

      Hey JR,

      That’s pretty impressive that you were able to touch the rim at a height of 5′ 4″. Not many people can say that. You can definitely get to the point of being able to dunk if you put in the effort. One of the Youtube videos above of Andy show him dunking at the age of 40. He used the Jump Manual to achieve his results. I highly recommend that program if you are still looking for one. I don’t have any experience with Eric’s program. Keep in mind that increasing your vertical takes a lot of hard work and dedication, at any age. If you’re serious about it you’re going to have to dedicate a lot of time and effort to both the exercise routines and the diet. If you can do that, I’m sure you’ll get the results you want.

  87. JJ on July 7, 2015 at 11:38 am

    I think your program is one of the best there is and I wanna thank you because I only need 1 inch to touch the rim. Than you so much!!!!
    BTW im from Bosnia and Herzegovina

    • Pat on July 7, 2015 at 10:59 pm

      Hi JJ,

      Thank you for the comment. You’re the second person to post from overseas in the past week or so. Glad we are getting so much reach. Jacob Hiller is really the one you should be thanking for the awesome program. Ha! Let me know if you have any questions as you continue using the program.

  88. Marcus on July 3, 2015 at 4:29 pm

    Hi my name is Marcus and I am from Germany and I am 18 years old. I can touch the rim but I can’t dunk yet. Do you know how long it will take to dunk with the Jump Manual?

    • Pat on July 6, 2015 at 1:12 am

      Hey Marcus,

      Thanks for reading the site. That’s pretty cool that you found us from all the way over in Germany.

      The answer to your question depends on a lot of things. I would say that if you are able to touch the rim now you will definitely be able to dunk by the end of the 12 week training cycle. If you have trained a lot in the past you might see slower results than someone who hasn’t trained in a while, but most people gain at least 6 inches after one cycle.

      The only way to really find out is to try it!

  89. Eric T on June 25, 2015 at 11:04 pm

    I have to train alot with my team and it’s hard to get time off. Is that going to impact my results?

    • Pat on June 27, 2015 at 1:25 pm

      Hey Eric,

      Does your team training go year-round? I would highly recommend that you only do a jump program during your time off. If you are trying to do a program during your season, or while doing other intense training, it’s going to be very difficult for your body to recover properly. I tried this in the past and saw very little gains because my body was so tired all the time.

      Look at your upcoming training calendar and see if you have a few months off. That would be the ideal time to do a jump program.

      • Eric T on July 3, 2015 at 4:31 pm

        Cool I’ll follow your advice. Thank you.

  90. Tony on June 21, 2015 at 3:25 pm

    Hey Pat, I got a quick question about the Jump Manaul. How long does it usually take to see results?

    • Pat on June 21, 2015 at 3:27 pm

      Hi Tony,

      Thanks for the question. The answer can vary from person to person. In my own experience, I have usually seen results within the first two weeks of using the program. Make sure that you measure your vertical before you start the program. If you don’t, you’re not going to have a baseline to work from.

      People who have been working out for a while will likely see results a little faster because their bodies will be used to the recovery process. If you have been sedentary for a while it might take a bit longer because you are going to be sore and tired. It’s definitely not an easy program, but if you stick with it you’ll be happy you did.

      – Pat

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