Increase Your Vertical In 45 Minutes

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How to Jump Higher in 45 minutes

A comprehensive approach to adding inst ant inches to your vertical.


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Is it really possible to improve your vertical instantly?

Short answer … yes, if it weren’t possible to effectively implement the
following methods and to yield results, I’d be writing about something else
that was effective!

Short term improvements will be based on your ability to use the strength and
speed you already have efficiently, rather than building new speed and
strength which takes time.


Moreover, I have received hundreds of testimonials on these techniques
alone, as well as garnering the interest and attention of some of the world’s
greatest athletes, magazines, and sporting organization.

A word of caution!

While it is possible to make significant increases with these
methods (especially the form section), they should play a
“complimentary” role to a more focused and targeted training
regime.


Jacob W. Hiller – Creator of The Jump Manual © 2010 1

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How to Jump Higher in 45 minutes

A comprehensive approach to adding inst ant inches to your vertical.
Your greatest gains are going to come from a comprehensive
approach and attacking your training from every angle
possible.


This is the type of approach we have implemented in The Jump Manual.


It works, but don’t take my word. Try it now, and see if you’re not
jumping higher – You have nothing to lose.


Let’s get started: Lace ‘em up tight!

I’m serious about lacing up tightly. Some players lace up so loosely and their
feet will slide around within the shoe so they lose a slight amount of reactivity.

Any amount of “sliding” you do in your shoes diminishes the power you put
into the ground. So lace your shoes up tight enough to secure your foot
tightly into your shoe. You will notice being slightly more reactive cutting and
even jumping from a run, especially if you lace up habitually too loosely.

A few words about footwear…

The most important part of a shoe is how well it fits.

The only real advancement shoes have made that make a difference is an added
“carbon shank” that stiffens the sole of the shoe. This makes the foot a stiffer, more
reactive lever in applying force into the ground and supports your foot muscles
during plantar flexion (driving your foot into the ground). Several shoes are making
stiffer soles but Hyperdunks, Kobes, and several others actually have the carbon
fiber shank. Most basketball shoes have stiffer soles, so as long as you are not
using a flimsy soled walking or running shoe you are probably fine. Don’t
overestimate the difference this can make, it will probably be unnoticeable, but the
combined effect of everything in this document will add up.


Lighter shoes feel quick and nice, and really that feeling of lightness is going to be

Jacob W. Hiller – Creator of The Jump Manual © 2010 2

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How to Jump Higher in 45 minutes

A comprehensive approach to adding inst ant inches to your vertical.
better than any actual reduction in weight since the actual amount of reduced weight
is not significant.

Feeling good in a shoe (aside from the fit) is important, and the boost it gives your
psyche can actually be meaningful.

In a nutshell this is the importance of footwear for the purpose of jumping higher. If
you want to read some extended details on footwear choice for jumping check out
my post here:

Jump higher with the right shoes. Fact or fiction?



Prepare your body for maximum effort contraction,
unhindered mobility, and reactive tendons and muscles.

Improve muscle tissue quality and innervate the CNS.

Foam rolling
Foam rolling is a fantastic way to enervate your central nervous system,
improve tissue quality, and increase blood flow. Foam rolling can even
remove muscular pains and trigger points instantly.

You can get a foam roller cheap at Walmart, or at a sporting goods store. If
you don’t have access just Google “homemade foam rol er” and there are
several ways to make them.

Do it all - Start with the back, move to the glutes, hamstrings, calves.
Cover the entire posterior chain. Move to your anterior tibialis (shins),
quads, abs and chest. Roll over to your lats and arms.

If you’re new to foam rolling just do it… it works – I promise!

For video instruction on using a foam roller please watch this video:
http://www.youtube.com/watch?v=8caF1Keg2XU

Jacob W. Hiller – Creator of The Jump Manual © 2010 3

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How to Jump Higher in 45 minutes

A comprehensive approach to adding inst ant inches to your vertical.


Prepare the “prime movers” with dynamic warm-up movements
and “glute activation”

Dynamic movements activate our muscles through the same range
motion that we intend to use for our sport. The warm up also primes
the vascular system allowing increased blood flow and fuel to our
muscles. Finally glute activation activates muscles that may lie
dormant, and allows greater utilization for the vertical jump.

“Xband walks” are used to enervate the gluteals, “wake” them. This
readies the gluteals to fire for maximum hip extension during the
vertical jump.

Each warm-up should have no more than a 10 second break.

Here is a sample warm up routine. The key is activating the muscles and warming
the tissues that are the “prime movers” in the vertical jump. The warming of the
body dilates the vascular system which increases blood flow and ability to perform.

? – Can you use your own warm up?
As long as it hits the prime movers as you see in this routine.
? – This warm-up fatigues me. Can I reduce the number or reps?

Yes, as long as your body is still breaking a sweat.

High Knees
20 ground contacts
Kick Butts
20 ground contacts
Karaok e
20 ground contacts
Front Leg Swings
15 swings X 2
Side-side Leg Swings
15 swings X 2
Xband Walk s OR Glute Bridges
10 steps X 2 OR 12 Bridges
Toe touch to Glute Squeeze (no pause at the bottom)
10 X 2
Walk ing Lunges with a Twist Toward Forward Knee
10 X 2
ATG (butt to the ground) Bodyweight Squat
10 X 2
Ank le Rolls
30 seconds each ankle
Arm Swings front to back
15 X 2

Jacob W. Hiller – Creator of The Jump Manual © 2010 4

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How to Jump Higher in 45 minutes

A comprehensive approach to adding inst ant inches to your vertical.

Stiffen the tendons and condition the CNS for reactivity
Stiff doesn’t mean that you are cold and sore. By stiff we
mean that the activation of the muscles and tendons at the
time of ground contact is optimal for returning the energy
put into the ground.

If your muscles and tendons are soft or flat like a basketball –
that’s how you’ll bounce. Stiff reactive tendons allow you to return
the maximum amount of energy RIGHT off the ground.

Jump roping OR bouncing is one of the easiest and
most effective ways to condition this stiffness.

Start with 45 second of jump roping or bouncing with
a focus on minimal ground contact time.

Then do 3 sets of maximum reps for 20 seconds.

You should feel slightly more reactive off the ground.

At this point in the workout you should be feeling that
your muscles are warmer, more elastic, and your
body is ready to start moving at maximum speeds.


“Miracle Static Stretches”
When a muscle contracts or shortens, the antagonist muscle lengthens. If the
antagonist muscle fails to lengthen properly this causes what I call
“interference.”

When you execute a vertical jump there are several muscle groups that you
don’t want to activate, AND the fol owing static stretches wil help those
muscles to relax.

Static stretches have received a bad rep lately in forums but static stretches
have many positive uses, including improving range of motion, tissue quality,
muscle length, and blood flow.


Jacob W. Hiller – Creator of The Jump Manual © 2010 5

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How to Jump Higher in 45 minutes

A comprehensive approach to adding inst ant inches to your vertical.

Psoas stretch
Stretching the psoas lessens
resistance during hip extension (a
vertical jump movement).

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Assume the lunge position
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Tighten the back glute
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Drive your hips forward
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Lean back and twist
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Create the hip angle you seen in
this picture.
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Hold the position for 20 seconds.
-
You will feel the pull through your
groin and over the front of your hip.




Anterior tibialis stretch
Stretching the anterior tibialis lessens
resistance when you drive flex your calf.
-
Sit on your heels.
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Lean slightly back
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Feel the stretch through your shins.
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Hold for 20 seconds.





Abdominal stetch
This stretch facilitates spinal retro
flexion (bending backwards) as well as
stretching the psoas and activating the
glutes.
-
Start from lying on the ground.
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Place your palms above your head.
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Contract your body into position.
-
Hold for 15 seconds.


Note: While executing these stretches don’t allow the body to cool down.

Jacob W. Hiller – Creator of The Jump Manual © 2010 6

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How to Jump Higher in 45 minutes

A comprehensive approach to adding inst ant inches to your vertical.

Some cheating …

The following stretch doesn’t actual y make you jump higher but they do
increase your standing reach as it allows your arms to reach higher into the
air.



Lats Stretch
Stretching your lats will loosen the
muscles that restrict upward reach.
-
Stand perfectly straight
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Bring one hand behind you head.
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Use your other hand to pull the arm
in the opposite direction.
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Feel the pull on your side (lats).
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Hold for 20 seconds.








Trap Contractions
This activates the muscles that left the shoulders
and arms and allow you to reach higher.
-
Place your arms in the position pictured here.
-
Squeeze your arms together and contract your
trapezius muscles (muscles around your neck)
-
Pull your shoulders upwards and together and
reach higher in the air.
-
Hold for 20 seconds.








Jacob W. Hiller – Creator of The Jump Manual © 2010 7

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How to Jump Higher in 45 minutes

A comprehensive approach to adding inst ant inches to your vertical.

Now we’ll talk about form. For an introduction to the importance of form, check out
my video here: http://www.youtube.com/watch?v=Gghj4UduY30

Speed of approach and successful transfer of momentum

Think of a ramp. The faster you approach the ramp the more air you get.
Increasing the speed at which you can perform the approach and effective
transfer of momentum will result in a greater jump height.

Many jumpers make the mistake of coming to a complete “jump stop” before
executing their jump. This serves mostly to remove the built up speed and
momentum of your approach.

Increase your speed to the maximum controllable velocity. If you are
approaching so fast that your form falls apart you should reduce the speed
and work up to higher velocities.

The right speed will yield a higher jump.


The “penultimate” step – Second to last step – The trampoline
effect
In track and field events such as high jump, long jump and triple jump, the
sequence of steps is precisely calculated. Part of this sequence includes
lengthening the stride of the second to last step AND shortening the stride of
the very last step.

The long stride lowers the center of gravity and “loads” the body to jump while
still maintaining stride and speed. The shortened step serves to begin
elevating the center of gravity and initiating upward momentum. This upward
momentum is then joined by the synchronous execution of the vertical jump.

For examples and a video demo check this video:
http://www.youtube.com/watch?v=czwYS6feqEQ



Jacob W. Hiller – Creator of The Jump Manual © 2010 8

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How to Jump Higher in 45 minutes

A comprehensive approach to adding inst ant inches to your vertical.
While in track and field this “penultimate step” is extremely calculated because
it’s ALWAYS the same. In basketball and other sports an athlete must
become more dynamically able of executing the technique. The distance to
travel to the rim, and the timing at which to reach maximum height, is always
changing.

If you overdo this step it will slow you down, lessen your momentum, and
prove to be counter-productive. Some athletes can execute this naturally and
may already be doing so. For others practice and awareness must be
developed over time.

The easier it is for you to execute the movement, the faster you can execute
and the greater boost you will receive.

For two foot jumpers, the step before planting both feet is the “penultimate
step” and should be lengthened enough to lower the center of gravity.

While both a one foot and two foot approach will benefit from a proper
penultimate step, the one foot approach yields the greatest benefit.


Some tips on toe off
Proper alignment not only helps to prevent injury BUT it also allows the
power to be properly transferred through your body.

 Toes and knees should point in the same direction.
 Prior to making ground contact your toe should be pointed upwards
(dorsiflexion).
 Focus on the initial velocity of the movement. This will help you end with
the highest upward velocity.
 Arms, core, legs should all be moving upwards at the same moment.

Check out this video for details: http://www.youtube.com/watch?v=bo6m9oziL3g

Leaning too far forward will slow the execution of your vertical jump and
prevent you from performing a full triple extension. Your chest should only be
slightly leaned forward. The line from your head should go down to your
knees, and then to your toe.

Keeping your chest up will also place your body in better alignment to

Jacob W. Hiller – Creator of The Jump Manual © 2010 9

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