Jump higher

With The Jump Manual

Jump manual is a program that promises to add 10 inches minimum to your vertical jump, just by 12 weeks. If it fails they double the money that they return to you. The guide was made by Jacob Hiller. The guides author also wrote "Vertical explosion".

Amazingly unlike many
products this guide works,
there are countless videos:

Official web-page: Jump Manual

Some of the principles I learned from jump manual and by being a basketball coach and a former player myself I try to answer some of the most common questions asked about jumping. Basing the answers on my knowledge and some snippets from the jump manual. I can not use most of the texts from the book. For that you have to buy it yourself.

How to jump higher ?

To jump higher can be achieved with
time and hard work. Don´t expect an one
day miracle solution. As with any animals,
people take use of muscles to jump. If
you are just starting it dosen´t matter that
much what muscle group you develop. All
of the muscles help you defy gravity by
pulling you off the ground. If you want to
be efficient and it is getting hard seeing
any improvement you should train more
specifically.

Some muscles people usually do not know about and do not train are your inner abs. You should work on your inner abdominal muscles. Situating on-top of all the leg muscle groups it is vital in pulling your rest of the body. Also it is one the hardest part to train if you do not concentrate on it specifically. One exercise that is the most suggested is to breathe in, hold for 20 seconds and breathe out again. You should repeat about 4 times and do this 4 times a week.

Another muscle group people do not train are your toes. Last part to be on ground when you jump. Toes have very strong and sturdy muscles able to hold up many times more pounds than your total body weight. It should come as no surprise that toes play an important part in helping you jump. The easiest exercise anyone can do is to simply stand on your toes and hold for 15 seconds.

Most importantly do not forget to stretch. Flexibility allows your muscles to become more powerful by giving them length. Your muscles will contract with a lot more strength that helps to jump higher. Also it is crucial in helping muscles develop relaxing them by stretching.

To jump higher you should learn more about correct jumping techniques, read on from here: Jump higher

How to increase vertical jump ?

Increasing your vertical jump is useful in
a lot of sports. Achieving unbelievable spikes
in volleyball, jump higher in basketball, being
able to compete for head-balls in soccer or
jump better at high jump or long jump.

First you should understand that to jump
higher vertically is a simple matter of power
to weight ratio. That means you need to be
as light as possible with as most power as
possible. Getting light is achieved with the
reduction of your body fat percentage.
Having anything drag you down will hinder
your jumping ability.

Power factor is achieved by training muscles. You need to apply as much force at the least time possible. This means the main areas you should train are speed and strenght.

As most people who are looking to increase their vertical jump already play a sport involving a lot of jumping you do not need to do any more actual jump training.

Strength is gained by resistance training, meaning heavy weight lifting. I can not stress enough how important it is to increase strength to jump higher.

Another important thing is to known on what muscles to concentrate on. It is not only quadriceps. Most important muscles you should know about are glutes, core, hamstring, hips and the remaining posterior chain. Muscle groups that help with the primary are shoulders, lats and calves. However remember that the bigger muscle groups that are around your upper leg still contribute the most in determining your jumping ability.

Going by that you should concentrate on those muscle groups in the gym. The best exercises for strength on these areas are various squats and dead-lifting. Getting good at these exercises alone is among the fastest ways to improve your ability to jump higher.

Another important factor to consider is that you should improve on your weaknesses. For example if your quads are strong but your hamstrings feel weak your body will know this. The difference is made up in a way that your body wont allow you to use the full strength of your quads as a measure to prevent injuring them. Training any weak areas will improve your overall strength.

Also if you are already gaining in strength and weights become heavier concentrate on speed. It wont help you to jump higher if you can not lift weight at a reasonable pace. If this is the case start implementing plyometric exercises.

Just as being strong and slow, it is not efficient to be fast and weak. The same mechanics apply. It would be much easier to gain vertical by going for strength rather than extra speed.

To jump higher you should learn more about correct jumping techniques, read on from here: Jump higher

How to jump higher in basketball ?

When playing basketball everyone dreams
of one thing. Dunking. To be able to dunk you
need to jump higher. To jump higher you will
need to build up all your muscle groups, not
just your leg muscles. This will improve you
overall game.

Here are some simple exercises to follow and
improve on.

Start with your calf muscles. Your target is 500
calf raises and 400 toe rises. Start with 50 to 100
calf raises. To do this right your heels should not
touch the ground when doing calf raises. This exercise help develop the explosive muscles. Having somewhere to step on will help you do calf raises, remember not to touch the ground with your heels.

The next exercise is to simply jump upward as much as you can. This should be a high intensity and if done right will drain you out quite fast.

Next very important group of muscles are your thighs. The most effective exercise that is easy to do at home are squats. You should start at 50 and as you get used to the load increase the repetitions.

To build upper abs do as many crunches as you can. To build lower abs do reverse crunches, you create tension in the required area by arching your back. You should feel what group of muscles is getting the most tension to get it right.

With your arms crossed get into a sit-up position. Rise them to a 45 degree angle and hold this position for 20 seconds. Repeat this for 10 times.

Finish with training your shoulders and biceps. There are many different exercises for this so you should find out what suits you. This is important to harness the force of your arm swing that to help jump higher.

To jump higher you should learn more about correct jumping techniques, read on from here: Jump higher

How to high jump ?

When learning to high jump you must
remember 3 most important points.
Running correctly, taking off and moving
in the air. All these will perfect your overall
technique and when looking each of them
separately it will help to break things down
and make it easier to understand.

1. Running up to the bar is called a J, because the jumper runs in that shape while approaching the bar. Usually it has been established that you should take 10 steps starting from the center of the bar. The hook part should be 3 steps long and the line part should be 5 steps long. If you are left-footed you should start running from the left side and if you are right-footed from the right side. Ultimately it does not matter as people who are left-footed may get better results running from the right side so always try both ways.

You should start by running 5 steps forward in a line as a way to gain momentum.
Next 3 steps try to curve and accelerate towards the bar. Try to run in a 90 degree angle. Think of yourself being tied to a rope and your running circles around it.

Next you should take the penultimate step, meaning a quicker step towards the bar that comes before the last step. Your body should be straight and arms should be locked back getting ready for the last and final step before the jump.

2. Take off. Last step is the take off where you pull your non-takeoff foot close to your other foot and transform all the speed into upward momentum. Out of instinct your hand should rise upward and your already planted take-off foots knee help get height trying to propel you over the bar.

3. Air time. Your dominant hand should be the guide to get you over the bar. Being the first thing over the bar arch it, to help your body follow. Try to allow your body to turn, because of the angular momentum your body turns as you are in the air. Trying to control it your body should have turned 180 degrees and reach perpendicular state with the bar.

At this time you will still continue to rise up until you reach your maximum height. This state is crucial as the forward momentum will still push you forwards but you will start to drop. At this moment you should thrust your hips and tilt back your head. Your hips should remain at the maximum height or even gain height, while your legs will be hanging with your knees locked in position.

Another crucial phase is to bring in your feet. You should kick your feet up and over the bar. Try to tuck your chin into your chest, concentrate and your feet should automatically rise over the bar. Mind you rising your feet should be the easiest step and any energy that is left should be enough to get you over.

When landing keep in mind to land on your shoulders and your back. Try not to use any part of your head. The force should roll you over as the feet come in last.

To jump higher you should learn more about correct jumping techniques, read on from here: Jump higher