The best online free vertical jump program?

[B-Baller14]

I am looking for the best free online vert program available. It would be appriciated if someone would tell me. I am 14, 5'9" and about 5 inches away from the rim.


Thanks

[djsmkb8]

I had really good gains with Christian Thibaudeau's Get Stronger, Get Faster, Get vertical. Look it up on t-nation.com.

[B-Baller14]

Has anyone heard of the vert program "Kangaroo Hops." I tried it for the past two days and I gained about 2 inches. I just want to see if there is any better programs out there. I am sure there is. Just wondering.....

[Cannonball]

Has anyone heard of the vert program "Kangaroo Hops." I tried it for the past two days and I gained about 2 inches. I just want to see if there is any better programs out there. I am sure there is. Just wondering.....
2 inches in 2 days !?!?! Thats amazing.

[djsmkb8]

I just took a look at the program and it seems like a lot of volume and could lead to imbalances. It is not something I would recommend doing. If you just play basketball and do all the jumping that happens in a regular game, you should gain some. That being said, you did get 2 inches in 2 days, which is nuts. I would rather have you do something else though. It is up to you . What are your stats right now?

[B-Baller14]

I just took a look at the program and it seems like a lot of volume and could lead to imbalances. It is not something I would recommend doing. If you just play basketball and do all the jumping that happens in a regular game, you should gain some. That being said, you did get 2 inches in 2 days, which is nuts. I would rather have you do something else though. It is up to you . What are your stats right now?


I averaged 27 points a game in Middle school and 21 on a different team. I also averaged 14 reb for middle school. My season high in middle school was 36.

[djsmkb8]

I averaged 27 points a game in Middle school and 21 on a different team. I also averaged 14 reb for middle school. My season high in middle school was 36.

Nice. You're obviously very talented. Keep it up. But by stats, I meant physical stats. You put it in your first post, but how about vertical jump? Running jump?
Just set it up like:
Age:
Height:
Weight:
Standing reach:
Standing Vertical/Running vertical:
You probably don't lift yet, but with your natural ability, adding weight lifting in a year or 2 will help out tremendously. If you're only in middle school, stick to body weight stuff, or if you really feel like you need to hit the weights, only use up to 30% of your body weight. It can be debated how much a young man can push himself in the weight room, but for basketball players, I feel at a young age its more important to work on the game itself, and wait until around 15 or so to seriously hit the weights. For now, just keep on working on touching the rim. It may happen slowly, but you'll get there. Think if it like this, if you keep on jumping for the rim, you might get 1/4'' on your vert a week. Thats 1 inch a month, that's 12 inches in a year. That's a tremendous gain. It probably wont happen in a linear fashion like that, but it works. Let's say your standing reach is up to 7'6''. If you're 5 inches away from the rim, then your running jump is 25''. That's already good for a 14 year old. Just keep on jumping and the gains will come. I'd suggest you just do a lot of reading on the subject so when your body is mature enough, you can really ramp up the training and get crazy gains. Good luck and keep up the hard work.

[B-Baller14]

Sorry about the wrong stats.


Age:14
Height:5'9"
Weight:156.5
Standing reach:7'5"
Standing vert:22"
Running vert:26"

I actually lift. I have been lifting for maybe 7 or 8 months. It has paid off so far in the strength department.

[djsmkb8]

Sorry about the wrong stats.


Age:14
Height:5'9"
Weight:156.5
Standing reach:7'5"
Standing vert:22"
Running vert:26"

I actually lift. I have been lifting for maybe 7 or 8 months. It has paid off so far in the strength department.

What does your lifting program look like?
And what are your stats on your lifts?

[B-Baller14]

I don't really have a lifting program. I just work different parts of my body with about 3 set of 10 to 15. I max out at 150 at bench press. I can leg press over 200.

[djsmkb8]

Well since you're still young, staying in the rep range should be fine. Eventually, you'll want to move to a 5x5 type routine. Then from there, working up to doing 3 rep and 1 rep maxes once a week. Always remember, you're an athlete, not a bodybuilder. That's two different types of training. Bodybuilders do higher reps to get size. Athletes stay around lower reps to gain strength. I put this on another thread but here are the basics to jumping higher according to Kelly Baggett, who is a very reputable trainer. These are paraphrased.

1. Get strong. Unless you're a genetic freak/fast twitch machine, you need to get strong to jump high. Do squat and deadlift variations. The more force you can put into the ground, the more potential for jumping high.

2. Get explosive. Once you're strong, teach your body to use as much of that strength as possible in a short amount of time. Speed squats/deadlifts, olympic lifts, jumps from a stand still, etc etc.

3. Get reactive. Also known as plyometric. Depth jumps, depth drops, sprinting, and anything where you have to react to the ground. Try to keep ground contact as short as possible.

Don't push your body too hard unless you feel like you're really up to it. I would rather have you continue to work on basketball skills right now and maintain strength. Work on your shot, footwork, changing speed, etc etc.

[B-Baller14]

What vert program (that is free) would you suggest? I have heard that AA3 hurts your knees. You wouldn't want someone to do kangaroo hops. Any other program?


Thanks for replying back all the time.....

[ABPrints]

I do not think you will find a quality, in depth program written by someone reputable that is free.

However, if you know what you are looking for, you will be able to find articles and information from said authors and piece things together.

I think most names have been mentioned, Baggett, Mike Boyle, Don Chu, Brian Grasso, Mark Verstegen, Jeremy Boone, among others are names you should look for. These guys will give good solid info especially for younger athletes.

I agree with what djs says above you...except for maybe the maxing out thing. Maxing out is an injury waiting to happen for inexperienced ones. That is not a coverall bases statement there, but my opinion as a short term solution to the discussion.

[djsmkb8]

I do not think you will find a quality, in depth program written by someone reputable that is free.

However, if you know what you are looking for, you will be able to find articles and information from said authors and piece things together.

I think most names have been mentioned, Baggett, Mike Boyle, Don Chu, Brian Grasso, Mark Verstegen, Jeremy Boone, among others are names you should look for. These guys will give good solid info especially for younger athletes.

I agree with what djs says above you...except for maybe the maxing out thing. Maxing out is an injury waiting to happen for inexperienced ones. That is not a coverall bases statement there, but my opinion as a short term solution to the discussion.

Yeah. People at your age who max out are the exception rather then the rule. A simple, quality program that is free is Kelly Baggett's Ultimate Split. Go on higher-faster-sports.com. There is a lot of variety there too.

[ABPrints]

Yeah. People at your age who max out are the exception rather then the rule. A simple, quality program that is free is Kelly Baggett's Ultimate Split. Go on higher-faster-sports.com. There is a lot of variety there too.


Definately, ultimately want to look at why maxing out is done, usually for progress and for guidance on where to progress for the next cycle. For the "inexperienced" putting too much weight on the bar can be a problem. Better off to use a 5RM or 8RM and calculate from there. Also, those 5 and 8RM can give you a good idea of progress thus far.

[B-Baller14]

I found a web site called madskillz mansion. Google it and click on the one that says madskillz mansion: vertical leap. Look over those and tell me which program would give me the best gains.

[ABPrints]

I'll go through those later and see what looks good. Otherwise, when looking for a program, anything long term that does NOT promise outrageuos results is what you want to look for, anything else is marketing.

[B-Baller14]

Whenever you can look over those would be great.

Thank you.. :)

[theparade]

1. Air Alert II

2. Air Alert III

3. Hip-Hops

4. 50 inch vert program*

5. Mad Game (includes Mad Bounce and Mad Handles)

6. Jump Attack

7. Mad Hops Program

8. Scott's Creation Jumping Program

9. Air Force 11*

10. Anti Gravity

11. Own The Airways*

12. Drus Program*

13. Vertical Greatness

14. 10 inches in 8 weeks

15. STS - Strength through Science Part 1

16. Skys The Limit

17. Vince Carter's Vert program*

18. Max Vert In Min Time

19. Five Star Jumping Program

20. HpStar_2K2*

21. Kangaroo Hops

22. Crazy Vertical

23. Phi Slamma Jamma Program

24. R.V. SLAM DUNK Training Program

25. Ultimate Program

26. 50 Day Program

27. Vertical Jump Training Workout (Pro)

28. Plyometrics for all levels

29. Spudd Webb Program

30. Steve Francis Calf Pyramid (Below Spudd Webb)

31. Shane Hopz Calf Workout (Below Steve Francis)

32. OTA Secret Program (Below Shane Hopz)

That's what I found on the Madskillz Mansion website. Like mentioned above, anything that's like GAIN 50 inches in a week or something like that is probably unrealistic, and pure marketing.

I can't really give you an exact program on to what to do, because I don't know how well developed you are right now. Some problem I personally have with these programs is that they only seem to stress the lower body, and none/orlittle work on the upper body which is around %10-20 related to how high you can jump.

I don't think anyone can say which one is the best for you, because you may need to do some exercises more on your calfs etc. For increasing my vertical, I made my own program and I'm getting great effects. You just gotta know how much your own body can take, for example in my own case I'm much weaker in the hamstrings than the quads. You don't want to have huge quads/hamstrings without having some solid calfs to support. BALANCE.

That's the link btw if anyone wants to check out to the Madskillz Mansion.
http://www.highflyerz5.bravehost.com/VerticalLeap.html

[djsmkb8]

I don't think any of those programs are that great either. I think you have the mentality that the more complicated the program is, the better the results will be. I know I had that same mentality around your age. All you really need to do right now is work on running faster and jumping higher, as well as working on your skills. Run 10 and 20 meter sprints and try to get those faster each week. Do agility work and try to do those faster too. Each .01 of a second counts. Do 2 legged and 1 legged stand still and running jumps and get those higher each week. Each little 8th of an inch counts. Even if you play another sports to get faster and all that, it will help. When you get a little older, probably a couple of years when you're 15-16ish, you can do more complicated stuff, but even then, simple is generally better. Just do something as simple as keep on trying to grab the rim will help you. Just do "explosive" training. No conditioning unless you're on a team right now. It's all about speed right now until a month or 2 before your next season, which is when you'll start conditioning again.

[stax]

http://www.thejump101.com/art/vert/jumphigher.html

there you go.

[stax]

and do not underestimate the importance of a good diet and a full nights sleep every night.

[ABPrints]

I agree there is a lot of great FREE info on the web. There are two keys to this however, knowing what is good info and knowing how to apply it to your specific needs...the latter being the most important as "a bad program done well will always trump a great program done poorly".

[KZ_23]

Well there are a ton of great ones out there. We at flying101 however will be offering a free program so hang tight. It works great.

[Fallguy20]

If you want good gains the right way, http://www.strengthcats.com/basketball-off-pre-season.htm

do the off season or pre-season workouts coupled with a little extra cardio (even with the pylos they left that out a little bit...) and your gonna be in great shape when ball time rolls around

[amlaero]

hmm. i have a simular issue but i should be able to dunk but just can't

Age:17
Height:6'5"
Weight:175lbs
Standing reach:8'3"
Standing vert:24"
Running vert:unknown"

i just can't dunk no matter what i have been doing... i can stand next to the hoop and jump without taking a step and easily get 4 inches over the rim. Bu when i run and jump i just cant't dunk. It seem as when i runa nd jump i don't go any higher than when i just use a vertical leap.

any help?

[Fallguy20]

i just can't dunk no matter what i have been doing... i can stand next to the hoop and jump without taking a step and easily get 4 inches over the rim. Bu when i run and jump i just cant't dunk. It seem as when i runa nd jump i don't go any higher than when i just use a vertical leap.

Your problem is that your a jumper and not a leaper. MJ was a leaper. Shaq was a jumper. I used to have nearly the same problem as you. At 6'4" I could two hand throw down a volleyball with dropstep but when it came to go ahead dunks on the run I could'nt get the ball through the hoop. I fixed it by finding adjustable hoops and working on technique flying through the air on the 9'10" rim.