Contents
A higher gives you a competitive advantage in just about any sport, whether it be , , or even the high .
In certain sports, like and the high , your vertical quite literally determines your ability to compete.
In other sports, like , a high contributes immensely to your ability to defend, rebound, and obviously, .
In any case, has been shown to have massive benefits that extend well beyond having a higher .
This includes an increase in agility, a reduction in ACL injuries, and an improvement in overall athleticism, among many other pros.
That all sounds great, but getting a high vertical isn’t easy; you’ve got to arrange your schedule, choose the right exercises, plan your sessions, eat properly, and get good rest on top of everything else you got going on.
That can make a bit of a hassle, especially for newcomers that have no past experience with either plyometrics or , the two core components of any good .
You can imagine yourself spending a good portion of your day asking yourself questions like “are any good?” or “should I include in my workouts?”.
A can help offset the confusion and trouble of starting by giving you a proven roadmap you can follow with the right regimen to increase your vertical.
The community has seen a ton of new programs in recent years, which has made the selection process a lot harder.
For that reason, I’ve chosen to cover what I believe to be the two best programs that are currently available.
I’ve based my selection not only on personal experience but also on the program’s credibility, structure, and how well it delivers results.
Whether you’re a professional or just someone looking to gain a few inches, you should be able to find a program that fits your needs.
Disclosure: This post may contain affiliate links. If you click through and make a purchase, I’ll earn a commission, at no additional cost to you. Read my full disclosure here.
The Best Vertical Jump Training Programs
I want to mention that every has their own strengths and weakness, and as a result, they may cater more towards specific individuals.
I don’t say that to detract from their effectiveness; these two programs easily blow away the rest of the competition.
And regardless of which one you choose, they’ll both offer plenty for improving your as long as you follow through with them.
But even though I consider these two tied for the best , your decision should be based on which program suits your needs, not your wants!
This way, you’ll be able to maximize your own personal use of the program you choose.
Alright, let’s dive in!
1. Vert Shock
The Vert Shock Program
At the top of my list is the mind-blowing program that was launched back in 2014.
From release, this has garnered tons of attention thanks in part to the results it was getting for athletes across the globe.
But the program is probably best known for it’s eye-catching claim:
That sentence had a lot to do with the exposure.
Combining their tagline with the testimonials to prove them, this gave the reputation and credibility it holds years later as one of if not the best .
I’ve tested a lot of other programs, and from personal experience, I can tell you that easily takes the cake.
My results with were a whopping 12-inch increase to my vertical!
I had my doubts, but it’s no surprise as to why the program gets such good results when you consider the people behind it.
The creator of is Adam Folker, a former Division I college player at UC Irvine, now professional player.
He’s also a Certified & Conditioning Specialist.
Adam Folker with Kobe Bryant
He worked alongside Justin ‘‘ Darlington, a professional dunker, and together they blended their expertise and years of experience in the realm of to create a program based on sound principles that are backed by science.
Justin Jus Fly” Darlington accepting a first place in the Nike World Dunk Contest alongside LeBron and Anthony Davis
The main reason why this program is here on this list is because of its effective and efficient approach to maximizing your .
It uses a method called “shock “ to shock the muscles into activation.
That term refers to the development of your Type 2B muscle fibers, also referred to as fast-twitch muscle fibers, which contribute immensely to your ability to .
Looking at the program’s structure, it’s entirely composed of plyometrics, with exercises like the , , etc.
And when going through the program, you can really feel the effects of the shock ; I’d even go as far as calling it a !
There’s no involved with the base program (although additional course materials can be gotten separately).
The entire program is separated into three distinct phases:
- Pre Shock Phase
- Shock Phase
- Post Shock Phase
Let’s go through them in order.
Pre Shock Phase
This phase is the first week of the program which prepares your body for the following phases. It’s probably the most challenging week as it plunges you straight into intense sessions composed of plyometrics, including both body-weight and -specific exercises.
Shock Phase
This phase is the next six weeks of the program, weeks 2 – 7, which is when you’ll see the most results. The sessions consist of a variety of different exercises, most of which target the lower body and core, and all of which are meant to be completed at maximum intensity.
Post Shock Phase
This phase is the final week of the program, and is almost as challenging as the first phase. Here, greater emphasis is put on -specific exercises with an increase in the repetitions per session. This week aims to improve both muscle memory and form.
The three-phase approach is easy to follow, with a very lean structure that is direct in its approach to .
Once you purchase the program you’re given access to the member’s section, which can be reached on any device.
Here you’ll find the workouts laid out in PDFs containing all of the information for each day of the week. With each , there are corresponding instructional videos, all of which are recorded in high-quality and nicely arranged in a video library.
Aside from this, you’re also given additional bonuses, such as tips on improving your technique, as well as tools for keeping track of your and even your diet.
There’s also some content you can get separately on how to dunk better (this one’s for the players!).
However the true magic of this program is how fast it gets results. For a whole two months, you’ll train 4 to 6 days per week, using many variations in intense sessions the entire way.
A two-month-long program
The program pushes you to your limits, and in doing so you effectively improve on the speed and explosiveness of your , thereby adding inches to your .
What are the Negatives of Vert Shock?
requires serious time dedication for its two-month time-frame. The exercises are exhausting (those are killer!), lasting an hour or more, and getting proper rest is critical to seeing results.
That means it’s a good idea to plan ahead some time for this program before starting.
Aside from a few more negatives I mentioned in my review on Vert Shock, which aren’t really all that bad, there really isn’t much else to say.
What are the Positives of Vert Shock?
finishes quicker than most, taking only 2 months to complete, and results are usually seen halfway through the program.
The choice of using only plyometric exercises gives you the flexibility to from home or even at a park.
But its simplicity is really what makes it shine as the (in my opinion!).
All you have to do to improve your vertical is follow the plan and you’re good to go.
Who is Vert Shock For?
is for people that are in the beginner to intermediate range since it uses plyometrics and has a straightforward approach that most anyone can follow.
You can also get separate content on dunking, making it an ideal choice for players.
But especially for beginners, the absence of , and the speed at which the program goes by makes it easy to start and see results quickly.
I saw a 12 inch increase in my vertical when I took it, and I’m just a regular guy!
If you’re curious about that, read my Vert Shock review.
The weight training portion of Vert Shock
They also have a module that you can purchase separately.
It’s labeled “Complex Techniques”, and focuses solely on , making it a great routine to follow after finishing the main program.
Mind you, if you consider yourself injury-prone or if you’ve had previous injuries in the legs, then perhaps you should look into a different program.
is very fast-paced and involves a lot of , pushing you harder than most other programs to get you such impressive results within such a short amount of time.
I know I was happy with the results I got, and if you’re interested, then I can’t recommend it enough.
2. The Jump Manual
The Jump Manual Program
Next on my list is The , a program released back in 2007 that has stood the test of time in maintaining its spot as one of the greatest programs.
Receiving much the same hype as at launch, it delivered impressive results that skyrocketed its status in the community.
If you were a professional around that time, then you’ve probably heard of it.
I found this program after going through , so I already knew the results wouldn’t be as drastic, but increasing my already developed vertical by another 6 inches was still amazing.
Not to mention that I walked away with more than just a taller .
The is an absolute powerhouse when it comes to the value it delivers, covering everything on increasing one’s in extensive detail.
The program provides you with a digital ebook that holds a large amount of information on the 9 major areas that impact your vertical, those being , speed, muscle recruitment, form, nutrition, and more.
The Jump Manual eBook
It’s a lot of knowledge, and at first glance, it can seem overwhelming. Even so, a lot of it is really useful, and it helps to have that information in mind when moving onto the actual regimen.
The ebook also brings sheets in the form of PDFs that break down each day of the program.
Looking at the program’s structure, it’s comparatively unique; it’s a 14-day routine that essentially loops itself for three months, which is the total duration of the program.
In this routine, you have:
Plyometrics
are performed in the first week of the 14-day routine, improving on both speed and explosiveness, which contribute immensely towards muscle recruitment.
Weight Training
exercises are performed in the second week of the 14-day routine, building up your overall when while also providing additional force.
Core Training
Your core is trained throughout both weeks to increase stability. The sessions last less than an hour, and compound exercises like planks are used to target various muscle groups, such as the abdominals and lower body.
Rest & Recovery
On rest days a recovery routine is set in place that makes use of stretching to maximize your gains. This helps release tension from your muscles and joints, allowing your body to properly rest while also increasing your flexibility.
The creator has meticulously designed this program to cover every facet of while also supplying you with the background info to understand what you’re doing.
The program has helped many with improving their , and it’s constantly being refined and tweaked to match the most current scientific discoveries and research.
It really lives up to its slogan:
The fact that it continues to dominate over many modern programs is a testament to its evergreen approach. What’s even more surprising is that as large as this program is, it was all made by one person.
The creator of The is , an athletic performance coach and certified trainer.
Jacob Hiller a Professional Trainer on Jump Training
His credibility is indisputable, having been certified as a personal trainer by the ACE (American Council of ).
His experience is also impressive, having helped athletes with improving their vertical for more than ten years.
Hiller is a who clearly knows his stuff, and this program is the direct result of his efforts to create the possible.
Along with the exercises, you also have instructional videos that can be accessed from the video library.
The is a program that goes above and beyond, acting as both a resource for additional knowledge and a guide that takes you through a proven regimen.
What are the Negatives of The Jump Manual?
The program requires you to have access to a gym or gym equipment as it makes use of . If you’re an though, or someone who already works out regularly, then this probably won’t be much of an issue.
Need to have access to weights or a weight room
I should also mention that it offers alternatives in the form of bodyweight exercises, but you won’t really get the same results without following the intended regimen.
The time it takes to complete the program is about average, lasting 3 months. The results, however, will take a while to see as you need to stick to those 12 weeks to really see a difference in your .
Finally, the program shows it’s age, with videos that are low quality, and an ebook that has a bland layout.
These are really just surface-level problems, as everything else in The holds up, but they’re worth a mention.
Also, unlike the Vert Shock program, there’s no content on dunking for basketball players, despite aiming their program at young athletes who want to learn how to dunk.
What are the Positives of The Jump Manual?
It’s the most complete program I’ve come across, covering everything on both theory and factual evidence regarding , and using both and plyometrics to develop all aspects of your vertical.
All of this is tightly packed into a well structured, three-month-long, regimen that works to bring you results.
There’s little else out there that does this, and the few notable programs, namely BoingVert, are cluttered with a lot of fluff and filled with tons of unnecessary exercises.
Who is The Jump Manual For?
I would say that the program is best suited for people within the intermediate to advanced range, but honestly, The can work for anyone.
It’s slower-paced than the , making it a safer alternative for people that are injury-prone.
The unfortunate trade-off of it being a slower program is that results inherently take longer to see.
Also, remember that it makes use of , which can be an issue for those who don’t have access to a gym or equipment.
For most people, this program might be too much, taking an elaborate approach to , with a large amount of learning material to digest.
When put together, these drawbacks hold The back from being more user or beginner friendly, but they by no means make the program bad.
On the contrary, weights are an important part of any good system, and making the program longer gives you more time to ease into the regimen and find your footing while absorbing the relevant info.
I’ve already gone through the program in my Jump Manual review, and I found it be just the thing I needed to see even more results.
That’s why I recommend this program for the person who is already fairly experienced with and wants to improve on both their and their knowledge.
Final Recommendations
These two are some of the when it comes to , but that doesn’t mean that these are the only programs you have to use.
There are loads of other programs to choose from online, but be careful! If a program tries to sell you results from just , then it’s probably a scam!
My recommendation when searching for a is to make sure they meet the following criteria:
- People have had success with the program.
- The creators are credible and are certified as trainers or coaches.
- The program is backed by both factual information and real results.
- The structure of the program is easy to understand and follow.
These are four simple yet critical benchmarks that every should meet to be considered worth your time and money.
Without meeting them, you might end up slogging through a poor system that may even hurt your vertical.
and The meet these points with ease, going beyond just the entry-level needs by being the best in terms of credibility, structure, and results.
It’s because of this that these programs far exceed the competition as some of the best programs available.
