We all want to dunk just like NBA players do. But sadly, not everyone gets to. This Jump Manual review is something borne out of all the time and effort I spent trying jump higher, touch the rim and learn how to dunk.
If you were like me, you spent most of high school seeing these really athletic guys glide through the air and throw down dunks hoping one day you could be like them.
And because of that I did get myself to try different things that were said to help you jump higher.
I remember trying on those jump training shoes, which by the way aren’t the safest nor the most effective.
I also tried a number of different jumping programs that promised results but only delivered on a few inches after hours and hours of jumping. Honestly, those were a big waste of time and not worth your time nor money.
Something that Finally Works
After going through a number of not so effective jump training programs, I started getting desperate and was asking just about anyone if they knew about jumping higher.
The one thing that changed everything for me was going through the internet and finding the Jump Manual. At that point I was skeptical since so many other programs I’ve done didn’t work. But I didn’t have any other option so I told myself to give it a shot.
My Jump Manual Results
I spent a total of 12 weeks using this program. And in that 12 weeks, I saw an improvement of slightly over 9.5” in my vertical. I was ecstatic to say the least, specially after all the failed attempts.
The entire training lasts for 3 months so being able to commit time to do it religiously is important. Something really interesting that the improvements were scattered.
After the first 3 weeks, my jump got higher by close to 5 inches. This got me so motivated but then the progressed slowed down before picking up late again around weeks 9 and 10. So expect the gains to come in bunches and don’t get discouraged because you don’t know when they come.
The entire system revolves around 2 week cycles that you repeat until you complete 6 rounds of it, with each round getting progressively more challenging.
What I liked about it not only focused on jumping but also made me learn about proper training methods, technique, nutrition, recovery, and the importance of discipline for an athlete.
The Jump Manual Review
The Jump Manual was written by Jacob Hiller whose an athletic coach that trains NBA players, Olympic athletes and professional dunkers (yes, there’s such a thing as a professional dunker).
The book, which comes in pdf format, puts down a step by step method for improving vertical jumping ability. It includes scientific backed information which means there’s a method behind the techniques and exercises involved.
While the manual itself is a PDF e-book that we get to download it comes with a lot of other things that make it more of a compilation of resources that we use all together.
1. The Jump Manual
This is the main book. It begins with the science of jumping and the different variables that make you able to jump higher. It also includes the exercise and workouts along with a schedule that I followed.
The schedule lists the exercises to do each day and each week, also how many times to do them. The workout includes:
- a pre-workout routine, stretching and warm-ups
- the actual workouts with explanation of each exercise
- post-workout things to do
A later section also includes jumping form and technique, which to my surprise actually makes a big difference, like a few inches.
One mistake I did was to skim through and go right to the workouts. In retrospect, I recommend taking 1 to 2 days to read and re-read it cover to cover before starting out. There’s so much information and understanding the details makes a big difference. This lets you ‘connect the dots’ between your workouts and the science of what you’re doing.
2. Complete Workout Chart
The chart lists out the different exercises, the order and how many repetitions to do for each workout session. This was really helpful since it is a printout I could just look at to go quickly through the things that were needed to be done.
This also includes a daily workout chart that lists the things to do every day of the week from Monday to Sunday.
3. Video Library
I learn better by watching rather than reading so this was very valuable to me. The video library contained the different jumping exercises, workouts and stretching detailing how to do each of them.
I was happy that this was included because there were a number of exercises and stretches that I didn’t know about and the videos saved me from having to look them up on the web.
4. Nutrition Plan
This was one area where I learned the most. That’s because I didn’t know much about exercise nutrition and its role in muscle development.
The nutrition plan lists out the different foods to eat, what you should and shouldn’t eat to improve not just jumping ability but also athleticism and reduce injury. The plan also included when to eat (nutrient timing) along with what to eat.
Eating properly and knowing when to eat allows our body to burn fat better and build muscle faster.
5. One on One Training
For someone like me who hasn’t had any professional athletic trainer this was an eye opener. There were a lot of things I learned from the being able to email back and forth with someone who has coaching experience.
My recommendation here is don’t hold back here and ask everything that’s on your mind.
You can also ask him to put you in touch with some of the individuals who’ve gone through the program and gotten good results. This give me the extra confidence to follow the method by the letter.
Weights are Optional
The complete training program includes some weight training. And while it isn’t majority of things having access to weight training equipment does help.
If you’re still growing or don’t want to or don’t have regular access to a gym or weight room, the program provides alternative exercises. So with or without weights you’ll be able to do it.
There are other components that are included. One I liked was the video analysis and assessment. I submitted a video of me doing different jumps and they gave an analysis and critique of the things to fix and modify to get better.
There is also a forum to ask questions as well as access to other basketball related information like improving shooting and upper body strength training for basketball.
As happy as I was with my results, I learned that a lot of other people have gotten big improvements in their vertical leap using the program with many of them improving by over 10” in height.
The Pros and Cons of the Jump Manual
- It works. Having gone through so many programs and equipment I can say many don’t work. The results really helped my game and improved hang time quite a bit.
- It is an all-around program. It isn’t just squats, it isn’t just plyometric training, but a combination of different things. I also learned proper training including pre- and post-workout things to do, along with weight training, plyometrics and stretching.
- You learn proper nutrition for athletics. Food, along with time spent away from the gym, is just as important as the time spent in the gym. This was what I learned here.
- The resources are easy to access and use. The e-book, videos, charts and forum let me look, watch and learn before doing.
- Access to the experts. The one on one training allowed me to ask questions as they came to me making the process much easier.
- Can do the program with or without weights.
- It is longer than some of the other jump training programs. In total it lasts 12 weeks, though you can also do an extension which is available. This may be an issue if you’re pressed for time or can’t commit for that long. For a shorter jump program see the Vert Shock system which lasts 8 weeks.
- You need to be disciplined and committed. And by this I mean making sure that you do every session and every rep when it’s scheduled. The discipline also extends to eating. It was hard at first for me to stop drinking soda and eating chips but now I’m glad I did. Finally, there’s the discipline of getting enough rest so the body can recover.
Jump Manual Review Summary
The Jump Manual by Jacob Hiller is an all-around program that’s designed for anyone looking to increase their vertical jump. After wasting my time on things that didn’t work, I was very fortunate to get great results with this program.
My 9.5” vertical jump improvement apparently is still short of what some of the others’ results, but I’m quite happy with it.
All told, the time and effort spent following the workout charts was well worth the results.