My first contact with vertical jump training was when I was only 12 years old. Thing was very simple - Slam Dunk Contest 2000, Vince Carter and his elbow dunk
and windmill 360 - and I wanted big vertical jump too!!!
I didn't know almost anything about physical training at all. Being a skinny kid I knew I had to do SOMETHING. The problem was I had not idea what to do!
My first, and now I see- almost the best one, source of information was Internet. I hit Google then, and typed "vertical jump" / "vertical jump training".
I found some forums about increasing your jump. One guy recommended to me Super Dunks 3. That was my first exercise program ever.
1 - Super Dunks III - entrance to the vertical jump world.
Maybe you are familiar with this jump higher program, or any similar one - from the "thousand jump" series.
This programs mainly consist of jumps variations and calf raises. There are many repetitions - too many if you ask me. It's is said to give you 30cm(12") gains in a month- and thats bullshit. I gained 15cm (6"). And I'll say it's still much. But I had to pay the price...
The price of terrible joint pain. Mainly knees suffered, but ankle also didn't feel good. And that joint destruction affected my whole sport carrier later.
To sum up: Super Dunks 3 worked, but made me injured.
2 - Plyometrics - Started too early.
Next vertical jump program I got involved with was Power Plyos. But I have to mention that between this and SD3 I had to take a long break to heal my injuries.
After doing that, I started this program. Did it make me jump higher? Yes, but only a little. An inch or two. This doesn't mean that plyometric exercises has no value
They can increase your vertical jump. But I wouldn't start with pylometrics exercises. To do them, you must obtain a high level of strength.
3 - The Vertical Project - Means disappointment.
Another jump improvement program I started was The Vertical Project by Luke Lowrey. And I have to say, this one was the most disappointing. It was said to improve my vertical jump big time, yet after short time I notice how poor this program was. I decided to stop doing it, cause I knew it will damage my overall gains in vertical leap. For the first time in my life, I didn't finish exercise program.
4 - Serious Ups - Homemade Vertical Experiment?
I wanted to jump higher real bad, so I kept on searching. I found program called Serious Ups. I still don't know why did I decided to do that? The guy who promoted that claiming it gave him inches on his vertical jump was tall as hell an could barely do 360 dunk. It looked sooooo poor. But I was desperate, so I gave it a chance.
Although exercises was different than in The Vertical Project it felt similar. No gains and growing frustration.
5- Basketball Strength - Changing point of view.
After having negative experience with jump programs (no gains or gains + injuries), I change my point of view. I wanted to improve my overall body strength. I thought it will improve my vertical jump. And I wasn't very far from truth. I started program called "Basketball Strength" by Dave Lemanczyk.
Exercises was sometimes strange (small sandbag dunking?) but in general it worked. After following this program for some time I got stronger. My game improved, but vertical jump didn't skyrocket like I expected. It improved only a little bit. But the most important thing this program gave me was changing my looks onto vertical jump training. I found that to jump high (and dunk like crazy) you need not only leg strength. Your entire body has to be strong and athletic.
6 - Jumpsoles - Only the calves thing
Despite knowing that I need to improve whole body strength to jump higher I got involved in another "vertical jump miracle" - Jumpsoles by JumpUSA.
They were presented with big scientific justification "why it works" and so. I just had to try.
Result? Stronger calves. It was true. To this day I can calf raise 20 lbs(10 kg) more than I squat. But there appeared a problem. My whole jumping mechanics changed
Normally (or ideally) your calves should give you about 25% of your vertical jump power. In my case it was like 50%!!! The result was I could fly high from one leg jumps, in two-leg-takeoff I sucked. I had 6" of difference! I don't have to tell you how much that is. It mad me play in a specific way - but I'll explain it later.
So if you have strong thighs but week calves - you can increase your vertical with jumpsoles. If not, there are better ways for you to train for vertical jump.
7 - Jump Evolution - That one is nice!
Finally I found another program suppose to make me jump higher. I gotta say that this one was good. Can give you some inches on your vertical jump, no doubt of that
Exercises are quite smart and, if done well and regularly, they will improve vertical jump. You're definitely not going to get 50" vertical jump with that one but beginner can expect even 10" of gain. Quite much, right? I continued doing this program. Until I saw next one...
8 - Evolution Trilogy - The Solution?
I came across this one by an accident. And what a lucky accident that was! I was broke at that time and I have to save money for some time to buy this one. At that time I could think about if I really want it. And I figured out - yes, I do. What's more it had guarantee and money back if I won't be satisfied with it. So - let's rock!
And I tried. I get the manual in pdf. The wealth of information in there (~470 pages!) was a little overwhelming. I started reading and after two weeks I was ready to begin. Actually this program covers much more than just physical exercises, like much programs does. It has included info about nutrition, stretching, gym work, plyometrics, jump technique (BTW: I never found jump technique anywhere else. And, believe me, it's important.), even mindset and spiritual work!
All of that oriented to make you jump high. Real high. Founder of Evolution Trilogy claims that everyone is capable of getting 45-50" vertical jump. Can you imagine?
What's more there are much free stuff inside Evolution Trilogy. For example: Shins of Steel Bonus. This one is going to strengthen your shins and ankles so will never get twisted ankles or shin split again. Personally, I love this one. I twisted my ankles many times (left - 5 times and right - 7 times). It was frustrating. One second, ankle twisted, and a few months without walking (not to mention training). I used it from time to time for 2-3 months, and since then I had no ankle injuries.
I'm still using this program. And the results are good. From skinny and weak I went to well-built and athletic (highest vertical amongst my whole faculty, which is 240 people. On PE I rock!) And I'm not even in the half of the program!
Hope my experiences were helpful. If you have any questions fell free to ask me. Just go to "Contact" page.
