Jump Manual Review

Basketball is more of an athletic sports these days. Everyone want to jump higher in the basketball court, but not everyone are born with such skills. I was also one of such basketball players who wanted to dunk, but never could. I was really confused what to do. It was on of my coaches who told me that proper training programs will bring an improvement in my vertical jump and he suggested me the Jump Manual. I searched a lot about the Jump Manual by Jacob Hiller and I could find many positive reviews.I decided to give it a shot.

Basic Details

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You can download the Jump Manual in PDF format. The ebook contains all the information about improving the vertical jump  step by step. The Jump Manual is an all-around course that fixes overall strength as well as jump explosiveness.

The  Jump Manual program runs for 12 weeks. So you will have to give your dedicated 12 weeks for the training program. You should not misunderstand that improving your vertical jump is a quick fix where you will find result in 3 or 4 days. If need such an instant result, neither the Jump Manual, nor any other vertical jump training programs will help you.

The program is splitted to many mini cycles. There is a span of 2 weeks for each cycle. You will have a set of programs to follow in these 2 weeks. The program explains what to do, when to do it and why you’re doing it. It has everything you need to know about your training.

You will have to repeat the cycle when the 2 weeks are up. But this time, you will have to increase the intensity. You will have to  do the 2 week cycle for 6 times in total, which means, 12 weeks.

Results

Everyone wants to know how many inches they can gain in 12 weeks. The answer is about 10 inches. But, you should keep in mind that it will really take hard work and dedication to get those results.

For better results, you will have to follow the program as it is because this is a complete program. The main thing I learned from this program is that you don’t get stronger or jump higher while you do the exercises. Results come when you rest and recover after the workouts. So, when you do more reps, you should understand that you’re not giving your body time to recover to get stronger. You must give your body rest time because it is when the body rebuilds muscles.

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I measured my vertical jump on the last day. I was happy that I gained a little over 9 inches in my vertical jump. If you work hard, it will finally pay off, as in my case. I still go back to it every now and then to do some of the exercises to maintain my jump.

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I have also noticed that he increase in my jump didn’t come in any uniform fashion. I couldn’t find much improvement after the first week. But, when the program reached closer to the end of second week, I could find a nice 2.5 inch increase. This increase motivated me to go forward and continue with the training. Keep in mind that the results are not linear and they come at different times. So you will have to trust the program and go forward with it.

Things to Learn

I learned certain things from this program that motivated me a lot. I learned that you need to challenge yourself as the program specifically specified that you need to increase the weight you used over time. Your body will improve its performance only through this.

I also found out that jumping is not just about your legs, it is all about overall strength. The Jump Manual also improved my conditioning, made me stronger and strengthened my core muscles.

You should eat properly during the whole training program. Nutrition is very important and you should get the proper amounts to get strong. You have to make sure that you do not fill yourself up with junk food. Eating right helps fuel your body.

Another thing I noticed is that you should avoid over training. You should do the specific exercises in the sets and reps prescribed in the manual. You should also get your rest. If you try to over do it, it will lower your gains. Over training also makes you susceptible to injury since your body hasn’t fully recovered and you’re making the muscles work again.

Conclusion

Jump Manual is definitely an effective program to improve your vertical jump. I am very happy with the results I got from this program. There are a lot of other people too who have got good results from this program. If you want the full potential of the program, you will need focus, dedication and attention to the details mentioned in the manual.

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Test and Techniques for Vertical Jump

A good vertical jump is very important for basketball players because it gives you more rebounding opportunity. Also, you have less chances of getting blocked by players who has the same height as you. If you want a good vertical jump, you should have more power on your legs. There are different jump techniques to measure leg power for vertical jump including methods for measurement and equipment variation. Vertical jump is a measurement of how a high a person can jump from the ground on a standstill position.

How to Jump Higher

Let us move on to some tests for vertical jump.

  1. This test is measured by standing barefooted against a wall while reaching up to mart the highest point you can reach on the wall. You will have to make sure the marker doesn’t skew and only the point of your highest reach is marked. Do one jump from the standing position and mark the wall of the highest point you’ve reached in your jump. You will have to measure the difference between your standing reach and your jump reach and the result will be the elevation of your vertical jump.
  2. The only difference this test has from the previous one is that you take several jumps until you are satisfied that you have reached the highest point of your jump. This has to be measured from your highest standing reach and you will have the maximum measurement of your vertical jump.
  3. The squat or static jump is the next test. It is performed with subject in a stationary squatting position. In most situations, the subject stops at the low point of the squat to gain energy before jumping upwards. It helps to eliminate the stretch-shortening cycle factor and yields a jump with very small difference. It will be between 3-6 centimetres of vertical leap difference. The only thing is that the jump is executed without any counter movement from the subject.
  4. The counter movement is the next test. This test is performed with the subject bending the `knees before commencing the jump. It enables the stretch-shortening of the muscles which in turn gives you a stronger power output from the legs muscles. This technique will be fairly difficult without any arm use because the more traditional technique makes use of the arms to reach up and touch the wall. The test is executed with one hand placed on the hip and the other hand elevated above the head in order to reach and touch the wall. There is yet another counter movement test uses a more hi-tech approach. It uses a sensitive mat so that both arms can be placed on the hips when executing the vertical jump test.
  5. Using the arm is not always accepted during the vertical jumps. It is because this adds variety to the result due to jumping technique and coordination. Also, it is not a total assessment of leg power. Above all this, you will see a lot of vertical jump tests that allows the use of arms to aid in propelling the subject upwards resulting in better jump heights. So it is difficult to measure vertical jump techniques without the aid of arm swinging as most test requires the arms to be extended upwards. Thus the subject can make a mark of his/her jump on the wall.

How to Jump Higher?

Jumping Higher is very important for many athletes and for sports like basketball, baseball, football etc. Everybody want to increase their vertical jump. If you search you may find a lot of ways, But a lot of them will be wrong. Going with the wrong methods, will lead you to trouble.

Here are some vertical jump exercises that will help you to increase your vertical jump. Before starting the exercises, there are certain things you should remember. You must not do exercises all the days in a week. Doing exercises 4 to 5 days is more than enough. You will give up after a week or two if you do exercises daily. If you want to continue, you must give a gap when you do exercises. So now let us begin.

How to Jump Higher?

Warming Up

You must warm up your muscles before starting the exercise. It is good stretch properly and jog around for a few minutes before starting. You can also use a jump rope. It will help your conditioning. Warming up can also be in the form of running up and down the stairs for a while. Warming up also should not be done too much because it may wear your legs. You can use this as a warm up exercise.

Jumping Exercises

  1. Deep Knee Bends

You should be in the standing position. Bend at the knees slowly while keeping your back straight. Now you must crouch slowly as low as possible and slowly rise back up. This has to be done 15 times. Increase this to 20 or 30 over time.

  1. Deep Knee Bend Jumps

You should be in standing position for this. Now you should slowly bend at the knees while keeping your back straight. By almost touching your bottom to the ground, You should crouch down as described above but fairly quickly. You should explode upwards as high as you can. Couch and launch back up again immediately after the moment you land. You must do this 15 times. Increase it to 20 to 30 times when you can.

  1. Toe Raises

You have to stand regularly. After that raise up onto the tips of your toes. Your lower back has to be down. You should not just rock up and down. This has to be done slowly and steadily. This exercise has to be repeated 30 to 50 times.

  1. Toe-Raise with Weights

Hold/wear weights while doing this toe raises, if you have any sort of weight. It will help you a lot. It is better to use small weights and you can work your way up.

  1. Stomach Crunches

Sit-ups are bad for your back. It is better to do stomach crunches instead of sit-ups. For this, lie on your back. Use your ab muscles you rise up just enough to lift your shoulders off the ground. Your back has to be straight while doing this. This has to be done often. Doing this 10 minutes in the morning and 10 minutes at night is good.

  1. Jumping Rope

This is something that really helps you in improving your vertical jump. You can jump rope while watching tv or something. You should make this a habit.

Vert Shock Review

This is a top class vertical jump training program for all those who want to dunk. It is highly useful for all athletes and sports people, especially for sports like basketball, baseball, football etc. This program promises you a 10 inches improvement in your vertical jump. The program takes a duration of 8 weeks.

Adam Folker is the creator of Vert Shock. He has worked with Justin “Just Fly” Darlington for this program. Both these personalities have worked together and researched a lot to bring out the best results through this program and their are millions who have benefited from this program.

Vert Shock Review program follows a three phase system. The first phase is the Pre-Shock phase, which is to prepare your body for better effectiveness in the next phase. This phase will be during the first week of the program and this phase itself can add 3-5 inches in your leap. The major phase of this program is the second phase, which is called the Shock phase. It aims at giving a shock to your nervous system to increase your leap score. This phase takes the major time of the program, about 6 weeks. You will have maximum gain in your leap during this phase. The last phase is the Post-shock phase.  It involves committing what has been learned to muscle memory. This will be the most intensive last week. You will get rest of only a day during this phase.

As mentioned before, you will have a gain of 3-5 inches in the pre-shock phase. But the major development takes place during the Shock phase. You can gain up to 7 inches during this phase. But don’t find the last phase as unimportant. This is the phase where your jumping form becomes perfect.

This is a very well put together program. If you spend a committed 8 weeks, you can have an improvement of 10 inches in your vertical jump. There is an introduction of 10 minutes soon after you take membership. You will be prepared for the tough weeks ahead through this introduction itself. It does not have many irrelevant information. You can yourself print your worksheets and watch the tutorials. Vert Shock does not need any equipments of your own for workouts, unlike other programs.

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There is not much flaws for this program. There will be only a few things that will irritate you. You won’t be able to download the videos for offline viewing. The program also has some unlockable contents for which you will have to pay extra.

The price of this program is $67. Vert Shock also gives a 60-day money back policy. So if you do not find any improvement in your vertical jump in 60 days, you can get your money back.

Vert Shock is a highly recommended program. It stands at the top among all the other vertical training programs. Many famous athletes have used this and have found results. The money back policy is an assurance that you will have the result or your money back.

Strength and Vertical Jump

It may be a very difficult task to find out which strength exercises are best for improving vertical jump height. But is easy to find out the the muscles that are used and the types of strength that they need to display for vertical jumping.

Factors that determines Vertical Jump

The relative vertical impulse that can be produced by the lower body muscles in the upward phase of the jump determines the jump height. The feet has to be still in contact with the ground.The force produced multiplied by the duration of time over which is is exerted is vertical impulse. The vertical impulse divided by body weight gives the relative vertical impulse.1200-263723-motivational-basketball-quotes

Thus you can increase the jump height by using a slightly deeper counter movement. The larger range of motion will allow the muscles to exert force for a long period of time before take-off. Even though the force produced is almost always smaller, jump height can increase.

Long duration of time

Anything that alters the amount of time available to produce force will affect vertical jump height. This is because vertical impulse is determined by both the force produced and the time over which that force is exerted. Three factors play a very important role in this.

The first important factor is the rate at which force is developed. There will be a greater vertical impulse when force rises faster at the start of the jump. Also, the peak force will be the same. For vertical jumping, rate of force development is likely less important than for faster athletic movements such as sprinting. The time available for force production is ten times longer in the vertical jump than in sprinting.

The second factor is the size of the force. It will itself produces a negative feedback effect on vertical impulse because higher forces lead to faster accelerations. This will in turn reduce the time spent producing force before take-off.

The interactions between the muscle and tendon is the third factor. It has  an impact on the counter movement depth that an athlete uses. It will affect the vertical impulse because a greater counter movement leads to a longer time spent producing force.

You can increase vertical jump height through increases in counter movement depth. This happens because the tendons will elongate more during the counter movement period of the jump of the individual.This is preceded by a counter movement the muscle lengthens less. There are two effects for this. The first effect is that the greater elongation of the tendon means that more elastic energy is being stored during the counter movement. This will be then released in the subsequent jumping phase.

The other is that the smaller elongation of the muscle means that counter movement depth can be greater for the same shortening velocity in the subsequent jumping phase. This happens because the muscle never lengthened that much to begin with. The shortening velocity allows the same muscle force to be produced. This is despite the larger joint range of motion that takes place.

Great Force

Any factor that affects the amount of force that can be produced will affect vertical impulse in addition to the duration of time. This will alter vertical jump height. The main factor that affects force production is the force-velocity relationship which is science. The number of cross bridges that are simultaneously attached between the filaments inside the working muscle fibres has the capacity to determine the amount of force that a fibre can produce.

There is this Program called Vert Shock , Its a complete coaching about how to jump higher. or You can try Jump Manual, Which is also give you a good insight about how to jump higher for games

This is the reason for the force-velocity relationship during muscle shortening. The fibre shortening velocity determines the number of attached cross bridges at any one time. This is because the detachment rate of the cross bridges at the end of their working stroke will be quite higher at faster shortening speeds. Thus the force-velocity profile of the lower body muscles working together in the squat/jump pattern determines the amount of force that can be produced at a given velocity

Maximum strength, maximum velocity, and the slope of the force-velocity gradient are the three elements that describes the force-velocity profile. This is because what determines whether the balance between force and velocity is optimal at the desired speed for force production. Vertical jump height can be independently predicted by each of these factors.

An individual can benefit most from high-velocity strength training exercises with light loads when he/she has a force-velocity gradient angled such that force is too high and velocity is too low. On the opposite, they benefit most from low-velocity strength training exercises with heavy loads when the  individual has a force-velocity gradient angled such that force is too low and velocity is too high.

Profiles that are not ideal for vertical jumping will be displayed by individuals with a long history of heavy strength training. This is because their force is too high, and their velocity is too low. Such people will need to focus on high-velocity strength training.