Product Description
A comprehensive approach to improving all aspects of vertical explosion. The Jump Manual is a concise guide up to date with the most effective techniques for improving quickness and vertical jump. Jacob Hiller has created a simple system to systematically improve the 9 components of improving vertical jump height and quickness. Jacob guarantees an increase of 10 inches in 12 weeks. SEE http://www.jumpmanual.com for the full story. With every book Jacob sells he provides one-on-one coach via email and access to an elite jumpers forum where like minded athletes motivate and teach. “Targeting every facet of the vertical jump allows the athletes to gain maximal results in minimal time. Whereas traditional and outdated training methods have targeted only one aspect of vertical jump training, our training method takes a comprehensive approach. As improvement in each aspect of the vertical jump is increased other aspects are likewise increased. Synergy is the result.” Many athletes searching for methods on how to jump higher are much closer to progressing in their goal of athletic improvement. The most up to date research has revealed without question the most effective way of increasing fast twitch muscle response and overall development of quickness and explosion. Whether you are looking to grab more rebounds, get more dunks, or simply enhance your competitive edge you are moments away from getting results fast. About the author: Jacob Hiller has been training athletes how to jump higher for over 10 years. He has worked with NBA, Olympics athletes and coaches, as well as the high school and collegiate level. Jacob’s methods and research have exposed many commonly practiced training methods that have slowed progress and contributed to athletic injuries. Jacob has worked on an international level and is currently a full time trainer, author, and coach. TESTIMONIALS: “I recommend the Jump Manual to any athlete who is serious about maximizing their quickness and vertical explosion. I have seen the program work time and time again. It’s an intense regimen but there are tremendous gains to be had.” – Brandon Peterson Former Strength and Conditioning Coach from Utah Valley University. “I tried everything man! Air Alert, Strength shoes, plyos you name it I tried it. Your program made sense and I gave it a shot. I gained 13 inches in in 12 weeks and now I can 360 dunk with 2 hands. Every time I play people always notice. I recommended to our coach that the whole team does the work-out cause i’m also a whole lot quicker. Seriously… Thanks!” – Wayne Kansas City, Missouri “What I was most surprised about the training program was how little time it took each day to get those kind of results. 2 weeks after doing the training I was jumping higher. I was quicker and dunking easily. My training will never be the same and I would recommend without hesitation to all my team mates. Thanks again.” – Stephen W Ontario, Canada “Hi Jacob, I showed your workout to my coach (former coach of the Czechoslovakian National team volleyball) and he told me it looks good, but if I wont get any results in the first month, then i have to stop. Ive done your workout for two weeks now and Ive already gained 3 inches!! If I continue doing progress like that, I can move from libero to an outside hitter. Thanks man.’ – Toni Burri Lucerne, Switzerland “Hi Jacob, I’m 19 years old and i’ve been playing basketball all my life. When I was eighteen I reached a plateau on my vertical jump, no matter how much I trained or all the exercises my coaches gave me, I couldnt go an inch higher. I was stuck at a 32 inch vertical. After reading your program and doing the exercises for just two weeks I’ve increased my jump 5″ already, your approach to vertical jump training has already given me a great advantage and I hope it will continue doing the same. Thanks man!” Att. Patrick” For more testimonials: http://www.jumpmanual.com The Jump Manual

It is virtually possible to learn how to jump higher quickly. Theirs is just mainly one thing you should work on in order to see the expected results of adding a few inches to you vertical jumps. That would be your form. This will very well impact your performance and progress and there are techniques on how to get you started.

Click Here For Vertical Jump Development Instant Access Now!

The need to warm up is a must for every exercise. Start off with stretches. Proper blood flow and elasticity of the muscles and the joints will be influenced by these simple exercises. Warming up allows muscles to be able to contract the right way.

Bear in mind that in order to learn how to jump higher quickly, there needs to be a coordination of the whole body, and not just the leg area. You legs need to work well with the muscles on your back and your arms need to support the movement as well. Remember to keep your toes and legs aligned. If you desire to know the proper skills, consider first how to get your body in sync.

Now when you start doing the jumps, make sure you do not hesitate or do little stops when you are about to take off. You should be able to give it a full blow and shift the energy in an upward direction without slowing down before the take off for a jump. Make sure that the last step before jumping is amplified. You might call it exaggerated, but it is one of the techniques to know how to jump higher quickly.

Have a positive outlook on the whole process of the exercise. If you think you can do it, you can definitely learn to jump higher quickly. Have a picture of yourself doing it and everything is else is possible. If you continue to work on the form and flexibility, practicing will no longer be such a drag, and in no time, you can be ready for those jumps.

Click Here For Vertical Jump Development Instant Access Now!

ANYONE can improve their vertical jump and learn how to jump higher!

The key is understanding the role your body type plays. Age, gender, race e.t.c., are not the deciding factors. You need to do an assessment of your body’s individual response to training, as this changes from person to person. Giving you a list of exercises simply doesn’t cut it if you want real hops…you NEED a cycle based on exercises for your given body type, concentrating on your weaknesses. This group of exercises ought to sequence from Strength to Explosiveness to Plyometrics.

Basic Steps To Get Started

1. Assess your present level of fitness and your expertise with previous methods of exercise. The most effective way to get gains is to build a totally new strength foundation. Then start utilizing an explosion segment. This will result in further inches.

2. Do Lifts. Total body strength is a key factor for such an athlete and there is no better exercise than the full back squat. This provides you with progressive increases on spinal loading, which provides stabilization under tension, and additionally increases stretch-response of hip muscles and hamstrings.

3. The squat should be the main exercise of your lower body workouts. 6-8 decent lifts gets the best strength developments and vertical carryover. On the days of your upper body workouts, the philosophy is the same, with the central exercises being bench press, overhead press variations, pull-ups and dips. Remember to work often overlooked muscles at the end of your workout – muscles such as hip flexors, the shins , transverse abdominals e.t.c.

4. Make sure to use a lifting technique in a safe and effective way. Undergo 3-5 week strength cycles for both lower and upper body. Done in the proper manner, perceptible gains of 5+% on each lift should be seen weekly. Following this, you will start to envision how your jump is bound to increase.

5. Properly utilize explosive and plyometric training as well as your strength training. These are your “field workouts” and are finished pre-weights. E.g., on Day 1 you begin by using a series of tempo runs, sprints and low-intensity plyometrics (after the proper warm-up of course). By the time Phase 3 comes around, this will have gradually lessened to shorter tempo runs, overspeed (downhill) sprints and high-intensity plyometrics.

6. Emphasis on the heavier weights will decrease as you proceed through the phases.

7. Visualization is important – imagine yourself exploding upwards. Picture yourself with large leg muscles that are tightened like springs, ready to propel you higher. Say to yourself “I feel myself getting more powerful and much lighter.” After that jump once more. You should notice a marked improvement in your vertical jump. (Sports psychologists have long documented the helpfulness of “mental practice” in increasing athletic performance.)

To get the most out of your vertical jumping exercises, you ought to think about a vertical jump training program. To find more information on How To Improve Your Vertical, check out these Vertical Jump Program Reviews to find out which are rated the best.

If you need to know how to extend your vertical jump, then there are 5 keys that are rising as crucial steps. Numerous coaches, even professionals, aren’t up-to-date on the importance of some of these new training techniques.

Here’s how you are ableto supercharge your vertical leap, irrespective of if your sport is basketball, baseball, volleyball, or football.

Targeted Weight Coaching Plan

This is a necessary element of increasing your vertical jump. If you are training currently, you are most likely working against yourself. The majority of coaches plus trainers teach you to work to fatigue. Muscle fibers don’t fire in part. They work totally or not at all. Which means that, if you’re lifting to exhaustion, you are not activating all of the muscle fibers you may be. You want to get started treating every rep as an event to maximise.

Targeted Plyometrics Plan

Your strength will do little to help your vertical jump if you don’t expand your quickness as well. A simple weight training program is not enough; you need to redesign your regimen around improving your speed.

Explosion not Endurance

One of the most significant aspects of learning how to extend your vertical jump is to focus on explosion and not endurance. You need to not perform many of sets with plenty of reps, or jog long distances to build up strength. Endurance training will make your muscles strong but slow. You have to modify your program so that you simply train the same way you wish to perform.

An Exceptional Recovery Plan

During working out, your muscles are torn down. During the recovery time, here muscles are built back up plus you have to have an exceptional recuperation plan to be able to see the results you want. It isn’t enough to simply follow a weight training program. The top athletes are giving recuperation as much attention or more.

A Quality Diet Plan

This is one of the most overlooked aspects, but it is also terribly important. You need to find out what to eat plus how to mix foods to increase your vertical jump for the best performance.

Sadly, terribly few programs on the market nowadays are specifically targeted to these 5 necessary components of a good vertical jump training plan. You need to have all of these ingredients to get the results you need to perform more effectively.

Using new discoveries, you can radically increase your vertical leap, ratchet up your reaction time, and dominate your opponents in just weeks.

To get the most out of your vertical jumping exercises, you ought to think about a vertical jump training program. Check out these Vertical Jump Program Reviews to check which are rated the best and to find more information on How To Improve Your Vertical.

The Core

The core has been a hot topic in the fitness industry. Many consider it the source of all of your power. While this may be an inaccurate statement, core strength does lay thefoundation for proper athletic movement. This series is going to examine the core muscles and their function as well as detailing the proper way to develop a strong core. Future work will examine sport specific training, advanced extreme training methods, and a host ofother topics. As we examine more advanced training methods, thisseries will grow in importance as it lays the proper foundation forall future work.

Lets take a look at the core muscles:

#1 Rectus Abmoninus- This is the popular six pack muscle. Functionally it pulls the sternum closer tothe pelvis, as in a crunching movement. This is referred to as spinal flexion.

#2 External Obliques & #3 Internal Obliques- These muscles run diagonally and are commonly referred to as the love handles. Functionally they rotate the spine.

#4Transverse Abdominus- This is the deepest of the abdominal muscles. It runs laterally and provides inter-abdominal pressure which helps support the spine

Commonly the rectus abdominus istrained with crunches and sit ups while the obliques are trained with various twists. The transverse abdominus is trained with a drawingin exercise. While training the muscles in isolation may be tradition, recent research suggests theabdominal muscles function in a completely different manner.

Plywood

When contractors and builders are looking for a sheet of wood that needs to support alot of weight, like a floor, they use plywood. Why do they use plywood? Because, as can be seen in the photo, the grain of each layer runs in a different direction. This provides additional strength and stability. If the sheet of wood had grain that ran in one direction the weakness in between the grain would eventually give and the wood would split in the direction the grain runs. Withplywood, the grain runs in different directions which means that theweakness in grain running horizontally is countered by the strengthof the grain that runs vertically.

Your abdominal muscles function the same way!

Back to the Abs

When we examine the abdominal muscles again we see that they too run in different directions. The rectus abdominus runs vertical while the transverse abdominus runs horizontally. The external obliques run perpendicular to the internal obliques. This pattern lends to a stronger midsection. This crosshatch pattern makes them better able to prevent movement.

When the internal and external obliques contract together they prevent rotation. Whenthe rectus abdominus and erector spinae (muslces on the lower back)contract they prevent spinal flexion and extension. The transverse abdominus zips it all up by functioning like a weight belt increasing the abdominal pressure making the spine less likely to move. All in all, the muscles of the core should not be trained to produce movement but prevent movement.

Together they are anti-rotators, anti-flexors, and anti-extensors. They stabilize the spine and pelvis which allows for the powerful muscles of the hip to produce efficient and explosive movement.

If you are looking for the best machine to drastically increase your vertical jump, Squat Flex is the answer.

To Jump higher and improve your vertical jump, you must have both strength and quickness.  Quickness is developed through explosion exercises, while squats is the best way to increase your strength because it works the major muscle groups for jumping.

The problem with traditional squats.

1) The traditional back squat with the bar on your shoulders places big load on your spine. Your technique has to be perfect, and even then, overdoing the back squat can compress your vertebrae. Squished soft tissue in between your vertebrae over time can cause great pain.

2) Most likely, need to drive and belong to a gym that has the squat rack and weights needed to squat

3) Need others to work with you (spotters) if you desire to greatly increase weight without hurting yourself.

Squat Flex Vertical Jump Building System Advantages

1) Can use it in the comfort of your own home, with no need of spotters.

2) Places little load on your spine, thus decreasing the risk of injury.

3) Offers over 600 lbs of resistance, without massive weights or equipment.

4) Can be used by the beginner or even the most advanced athlete because of the seven bands of resistance available.

Squat Flex: How it Works

The Squat Flex is based on a variant of the squat called the Hack Squat. You hold on to the bar behind your legs and then stand up. It is a wonderful solution to squat training for your vertical leap because it places much less pressure on your spine. All the resistance is focused on your quadriceps and all the work is done purely below the waist.

For vertical leap training, building the quadriceps is important because of all the muscles in your body, the quadriceps contribute the most force to getting you flying upward.

Squat Flex uses elastic bands (seven). You nest multiple bands within bands to “gang” them up to incredibly high poundage / resistance levels. Just take Squat Flex Seven out of the box and measure your one rep max hack squat. Follow the included workout program is designed to steadily increase your maximum vertical jump.

Justjump into it

byAlex Vasquez

Months,and years, ago I purchased all of the WGF DVD’s. These DVD’s coverproper core function, exercises to activate and ingrain proper coreand glute movement patterns, and finally the integration of themovement patterns into complex exercises like the squat and lunge. The material is quite complex and boring, no offense guys, but verywell put together.

Unfortunatelyintegrating proper core function requires a very intrinsicpersonality. There is a lot of feeling subtle movements in thepelvis, hips, and the muscles which stabilize the pelvis and controlhip extension. When examining which teams to attempt implementingthe activation exercises and proper exercise techniques I chose CrossCountry. First of all, they are very bright guys, they have atremendous work ethic, they listen and accept coaching, and most ofall they try their hardest to do exercises exactly as you had taughtthem.

Once Iselected my team I did pre testing. My masters project was ontraining to improve running economy. In my research I had noticedthat vertical jump and running economy were correlated. As a resultof this research I decided to only test their vertical jumps. Thepre intervention jumps ranged from 20”-25.5”. This groupincluded nine current runners and two seniors whose career’s had justended. During the course of the workouts all athletes lifted threetimes per week. I trained the current team and the seniors came inat the same time but did their own lifting with no coaching from me. The seniors and team all participated in practices together. Inother words the seniors acted like a control group.

Goals:

Ourgoals were simple. Teach the athletes to maintain neutral spine onall lifts and learn to use the glute to control the hip. Maintainingneutral was harder than you might think. Neutral means don’t archduring the bench press, no arching during squats or glute hams. Thistook some very serious instruction. For example on the glute ham theathlete needs to focus on pulling up with the low abs, driving theglutes to maintain hip extension, and keeping everything in astraight line as they perform a leg curl. On the way up don’t letthe hips kick out, don’t arch the back, and maintain that straightline. The details of proper technique on every exercise are far toocomplex to discuss in an article so I’ll refer you to the excellentDVD’s by WGF.

Our workouts looked like the following:

TrainM/W/F

WarmUp (Same all three days):

Mobility1×10:

WallSlide

AnkleRocker

ThreeWay Lunge (Front/Side/Cross over)

Core:

NonTripod x60

Chairx60

ProneGlute x60

PlankProgression: Plank, Rt arm up, Lt arm Up, Rt leg Up, Lt Leg up, Ltarm and Rt leg up, Rt arm and Lt Leg up Each held for 30-60 seconds

Walkouts: get in diamond push up position and walk your hands as far outas possible. Hold for 30-60 seconds

Day1:

ADASquat

FrontSquat

GluteHam Raise

LowSquat Jump

BenchPress

BodyRow

Day2:

ADASquat

Lunge

GluteHam Raise

LowSquat Jump

DBBench Press

PullUp

Periodization:

We kept the movements the same and just periodized the methods. Theplan looked like the following:

Weeks1-2: ISO 3-5 x 45-60 seconds

Weeks3-5: ISOMIO 3-5 x 4-6 with a 5 second ISO on every repetition

Week6: SE method, used the same weights as week 5 and performed PIMrepetitions for 4-6 x 6-8. We got no where near failure

Notes:

The weights used were much less than used during previous strengthcycles. On average poundages fell >50lbs. Had school not ended Iwould expect to see strength improve to much greater levels thanpreviously.

Results:

Thetwo seniors showed no change in results

Theexperimental group improved 2.5”-5”. Vertical jumps ranged from24” to 30”

Summary:

Athletes ran on average 35 miles a week during the six week training program. Despite the high volume of running, using much less weight, and avery simple training program, the athletes showed tremendousimprovement in vertical jump performance. The time spent on learningproper form, neutral spine, and glute control paid off in significantimprovements in vertical jump performance. I would highly recommendanyone interested in improving performance invest in the WGF DVD’sand, MOST IMPORTANTLY, take the time to properly perform andimplement the techniques presented. Check your ego at the door, liftlighter weights properly and watch your performance skyrocket.

Whatare you waiting for? Just jump into it!

Alex Vasquez BS, MA, CSCS

Product Description
This listing is for a MEDIUM RESISTANCE LIGHTNING CORD. SPEEDSTER POWER LEAPER JUMP TRAINER – All levels of athletes will benefit from this plyometric type explosive training. Tube with Safety Sleeve typically lasts up to 10 times or even longer than uncovered tubing. A safe and effective way to improve your vertical! POWER LEAPER PACKAGE INCLUDES: 1 – 4′ Safety Sleeve Lightning Resistance Cord (Stretches up to 12′) 1 – Speedster Padded Shoulder Harness fits up to 56″ chest. RESISTANCE LEVELS AVAILABLE: MEDIUM resistance for athletes approx. 140 lbs. or less – HEAVY resistance for most athletes over 140 lbs. – PRO ULTRA HEAVY resistance for highest level athletes over 180 lbs., Heavy is our most popular resistance and appropriate for most applications. We recommend starting with Heavy for most athletes over 140 lbs. Our Pro Ultra Heavy is approx. 50% more resistance than our Heavy and comparable products from other sources which are typically only offered up to Heavy. Lightning Cords are made with the highest quality premium rubber tubing and completely covered with a durable and protective nylon sleeve to stand up to the rigorous demands of professional and residential use. WORLDWIDE FITNESS PRODUCTS: The principal of this company has been manufacturing, selling and distributing fitness and sports training products for over 20 years. COMPANY MISSION STATEMENT: To offer high quality products and services at a fair price! $33.95 SPEEDSTER Power Leaper Jump Trainer ** 1 MEDIUM RESISTANCE SAFETY SLEEVE CORD AND 1 PADDED SHOULDER HARNESS **