Vertical Jump Program that Works

I was offering this vertical jump program called "Proven Tactics" as a bonus to another basketball program.

But of course, as I mentioned on my homepage, all the basketball tips on my website are free for you to use right away.

So, this vertical jump program was given to my by a friend of mine. I tried it. So did some other people that I know. And it works. I mean, I was jumping easier, my vertical leap increased for 4-5 inches and that's exactly why YOU too should give it a try.

Here are the working days of this vertical jump program:

The exercises are divided into two sections. The first section represents the first three weeks and the second section, the second three weeks.

The drills of the first week of the first section are supposed to be performed 3 days a week. You can choose either Monday, Wednesday and Friday or Tuesday, Thursday and Saturday.

The second week of the first section is done Monday, Thursday and Saturday.

The third week of the first section is done Monday, Tuesday, Wednesday, Thursday.

And the second three weeks of the second sections are performed 5 days a week. That means you can choose 2 days when you take some rest.

1. Warm Up (with a jump rope)

Rep stands for repetition and in the first case it means that you should jump 30 times, rest for 30 seconds and do 2 more sets of 30 reps.

* 3 sets x 30 reps (jump with both legs) rest about 30 seconds in between sets.

* 3 sets x 30 reps (alternate jumping - do 1 repetition with your left and 1 repetition with your right leg) rest about 45 seconds in between sets.

* 3 sets x 30 reps (jump 15 seconds with your left then 15 seconds with your right leg) there is no rest, after you finish 1 set immediately do another one.

2. Prepare (with a jump rope)

Find a field, basketball court, etc… that is at least 20 meters long (this will be the place where you will be doing Indian and Deer jumps).

* Indian jumps “6 lengths” - jump with your feet together at long distances (about 1 meter) for 20 meters (try to jump as high as you can). That means you should put your feet one to another as if you have tied them with a rope and jump at long distances. Jump for 1 meter and try to jump as high as you can.

* Deer jumps “6 lengths” - jump as you do it in the triple jump only this time all of them will be the same. That is the same thing when you run but the steps are little bigger plus you will have to jump. And don't do it so fast.

3. The main part (deep jumps) – rest for 1 minute after each set

The picture below says that you should do 8 reps to complete a set..

1. Warm Up (with a jump rope)

* 45 reps (jump with both legs) rest for 30 seconds

* 45 reps (jump a little higher than usual) rest for 30 seconds

* 45 reps (as you jump go up and back) rest for 30 seconds

* 45 reps (while jumping do one rep with your left leg and one with your right) rest for 30 seconds

* 10 reps (jump as quickly as you can) rest for 10 seconds

* 20 reps (jump as quickly as you can) rest for 20 seconds

* 30 reps (jump as quickly as you can) rest for 30 seconds

* 40 reps (do 10 reps quickly and 10 reps slowly) rest for 40 seconds

* 50 reps (do 20 reps quickly, 20 reps quickly and 10 reps quickly) rest for 50 seconds

* 60 reps (do 20 reps quickly, 20 reps slowly and 20 reps quickly) rest for 60 seconds

2. Prepare

Find a place where you can run for 10 meters or more.

* Jump with your feet together as high as you possibly can. Do this 8 times (that means you jump like this for 80 meters)

* Jump with your legs (touched one to another) at short distances for 2 minutes.

3. Main part

Stand at the free throw line. Sprint towards, just under the board, jump and then immediately return to the free throw line. Do this 20 times to complete a set and 4 sets a day. Rest for 2 minutes between sets.
Return from Proven Tactics to some other Vertical Jump Programs

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