How to Double Your Vertical Jump for Basketball – 12 Week Course

Posted on 25. Jan, 2013 by in Training

A good vertical jump is a valuable asset for all of your players to possess. It will help your team get more rebounds, blocks, and steals. It will also let a few (or many) players on your team dunk the basketball, which can lead to increasing your teams confidence, enthusiasm, and can it make the game a lot more fun!

If you are wondering if it is even possible to increase your vertical jump, you’ll be happy to know that with proper training, it is definitely something that can be improved.

I’ve developed this program over a number of years and have seen great improvements in the leaping ability of those who have followed it. I call it the Coach Mac Vertical Jump Program. Not a very creative name, is it? :)

Increasing your vertical leap is best done during the off-season. Because the players are going to be sore and it’s recommended not to do any other form of physical activity in order to let the muscles properly recover. No basketball. No gym work. Your players need to dedicate 12 weeks of their lives into improving their vertical jump.

I designed this program to be completely equipment free and also without the need for a large space. This program can be completed by anyone as long as you have a 2 x 2 meters of free space. Which we all do. So there can be no excuses for not completing the program.

Disclaimer: Obviously, I am not a doctor. If you or your players feel any pain in any of your joints during the program stop immediately and consult a doctor. You don’t want to make any previous injuries any worse.

 

New Release – 2014!

Best Vertical Jump Program in the World

I’ve found what I think to be the current best vertical jump program in the world, and it’s ‘Vert Shock’ by Adam Folker and the highest dunker in the world, Justing Darlington.

While there are a ton of success stories of players using my program and making massive gains (check the comments if you don’t believe me), I’m also realistic about the extent of my knowledge on vertical jump training.

I try to provide as much information as I can for the readers of my blog and if there’s a better program out there I’m going to recommend it. And as of very recently, I think there is.

My friend Adam Folker teamed up with the world’s highest dunker Justin Darlington and convinced him to share the secrets he used to notch up a 50.1″ vertical leap, win countless dunking contests, and even train NBA players to dunk better.

I love my program but who am I to compete with the greatest dunker in the world sharing his knowledge?

If you’re interested check out their product below. I highly recommend it for you and your team.

Vert Shock by Adam Folker and Justin Darlington (Highest dunker in the world).

If you’re not interested in it that’s fine! You’ll still make a ton of gains using my workout. And I’d love you to use it! I made a promise to myself that I’d share the best information and products I know about and I’m keeping that promise.

 

How to Measure Your Vertical Jump

As the saying goes, ‘You can’t improve what you can’t measure’.

The first step on your journey to increasing your vertical jump is to get a starting point of where your currently at so that you can track your progress.

Here’s how to do it;

Things you’ll need: Another friend to help you, a ladder, and either a permanent marker or chalk.

1. Find a wall or pole tall enough that when you jump you cannot touch the top.

2. Stand next to the pole or wall and extend your arm as high as you can above your head. This is your standing reach. Have your friend mark your standing reach with either a piece of  chalk or a permanent marker.

3. Now from a standing start, jump and touch as high up the wall or pole as you possibly can. You’ll need your friend to watch and see where you touch so that there’s no confusion. Get your friend to climb the ladder and mark where you were able to reach on the wall.

4. Measure the distance between your standing reach and your jumping reach. This is your current vertical jump.

 

Important Information on the Coach Mac Vertical Jump Program

Warming Up

By reading my previous article on stretching, you’ll learn that it is important to warm-up your muscles first before stretching or performing any strenuous physical activity. I recommend jumping rope for a couple of minutes to warm-up and increase the blood flow to your muscles.

Before each workout, be sure to complete the warm-up/stretching routine found here

Phases

The program is broken up into three different phases consisting of four weeks each.

This is because as you continue through the program your muscles will adapt to the intensity of the workout, therefore we need to keep increasing the workload in order to continue increasing your vertical jump.

Frequency

Perform the routine every second day to give your body a days rest in-between workouts.

This means that on week one you’ll be training 4 times a week, week two you’ll be training 3 times per week, and on week three you’ll be training 4 times per week. That ends up being 11 workouts per phase for a total of 33 workouts in the program.

Also, during this program you will be taking one week off between each phase to let your body completely recover. You need to give your muscles time to fully repair in order to grow stronger and more explosive.

Rest Intervals

One minute rest in-between all sets. If you can, try to keep a stop watch with you when you’re doing these workouts. If you don’t have one my players have found it convenient to use the stop watches located on their mobile phones.

Record Your Progress

Keep track of how much progress you’ve made at the end of each rest week. It’s going to be hard for your players, but stress that if they really want to see results it’s best that they wait until the end of the rest week. We know how hard it is for players to be patient!

Exercises:

If you have any trouble understanding my descriptions of the exercises, YouTube them to watch a video of the exercise being performed.

Jumping Rope – A skipping rope is the only piece of equipment involved in the program. If you don’t have one a piece of rope will do just fine. If you don’t have a piece of rope either jumping up and down on the spot without much bending in the knees will achieve a similar result. Jumping rope involves holding a rope with both hands and swinging it around your body continuously.

4-Corners – Involves you imagining 4 dots in a square shape about 15 – 20 inches apart. To complete 4-corners you hop around the square in a clockwise direction landing on each dot for the required number of repetitions. 4 jumps and completing the square equals one repetition.

Single-Leg 4-Corners – Exactly the same as 4-Corners except performed on one leg.

Slow-Motion Squats – Involves standing with your feet shoulder width apart. From this position slowly lower down until you are in a deep squat making sure your heels are flat on the ground. Hold for 2 seconds before slowly rising back to the starting position. The descent and rise should each take 4 seconds to complete. Throughout the entire exercise make sure to keep your head up and your back straight.

Tuck Jumps – Tuck jumps involve descending into a comfortable squat and then jumping as high as possible and bringing your knees to your chest.

High-Reach Jumps – Are similar to tuck jumps, but instead of brining your knees to your chest, you just reach as high as you can. This is done best under a basketball ring or near a wall so that you can tell how much lower your reach becomes as you fatigue. Try to reach the same height through all repetitions. if you don’t have anything to measure against, that’s fine. Just jump as high as you can each repetition.

Lateral Jumps – Lateral jumps are performed best with over a line or a stick. They involve standing parallel to the line on one side and then quickly jumping sideways back-and-forth over the line. Over and back equals one repetition.

Single-Leg Lateral Jumps - Exactly the same as lateral jumps except performed on one leg.

Alternating Lunge Jumps - From a normal standing position, take one step forward with your right foot and one step backwards with your left foot. This is your starting position. From this position, jump as high as you can in the air and switch leg positions.

Toe Raises – Stand regularly, then raise up onto the tips of your toes. Lower back down. Don’t rock up and down, do it slowly (not too slowly) but steadily. This is improved by using stairs if you have access to them.

Alright, enough talk. Here’s the program you’ve all been waiting for.

 

Coach Mac Vertical Jump Program

Phase 1 – Weeks 1 – 3

1. Jumping Rope – 2 minutes.

2. Stretching

3. Jumping Rope – 2 minutes.

4. Slow Motion Squats – 3 sets of 10 repetitions.

5. Lateral Jumps – 3 sets of 20 repetitions.

6. Alternating Jump Lunges – 3 sets of 10 repetitions.

7. Tuck Jumps – 3 sets of 8 repetitions.

8. Toe Raises – 3 sets of 20 repetitions.

Week 4 – Rest.

 

Phase 2 – Weeks 5 – 7

1. Jumping Rope – 2 minutes.

2. Stretching

3. Jumping Rope – 3 minutes.

4. Slow Motion Squats – 3 sets of 10 repetitions.

5. 4-Corners – 3 sets of 12 repetitions.

6. Single-Leg Lateral Jumps – 3 sets of 15 repetitions.

7. Alternating Jump Lunges – 3 sets of 15 repetitions.

8. High Reach Jumps – 3 sets of 8 repetitions.

9. Straight-Leg Calf Jumps – 3 sets of 30 repetitions.

Week 8 – Rest.

 

Phase 3 – Weeks 9 – 11

1. Jumping Rope – 2 minutes.

2. Stretching

3. Jumping Rope – 4 minutes.

4. Slow Motions Squats – 3 sets of 10 repetitions.

5. Single-Leg 4-Corners – 3 sets of 10 repetitions.

6. Single-Leg Lateral Jumps – 3 sets of 20 repetitions.

7. Alternating Jump Lunges – 3 sets of 20 repetitions.

8. Tuck Jumps – 3 sets of 8 repetitions.

9. Straight-Leg Calf Jumps – 3 sets of 40 repetitions.

Week 12 – Rest.

 

Important Update! – I have been receiving a few emails/comments on players tracking their jump during the course of their program. Please understand that what you are doing when completing a jump program is breaking down the muscle.  You aren’t going to see improvements mid-week because the muscle hasn’t healed properly. That’s why I suggest only checking how much you’ve improved at the end of each rest week. Rest is just as important as the routine. 

That’s it! It’s as simple as that.

I’ve seen players make massive gains using this exact program so don’t hesitate giving it to your players to help them improve.

They’ll love it too. Who doesn’t want to dunk a basketball?

Let me know how the program works for your players. I’d love to hear some of the results.

- Coach Mac

Did you enjoy this article?
Share the love
Get free updates

Tags: , , , ,

  • Pingback: This Jerry Seinfeld Secret Will Motivate Your Players to Train Every Day | Basketball For Coaches

  • Ian Jay

    Hi coach, its amazing how this was not offering for money and paypal \. hehe LOL.

    Is this pretty effective? Does your players dramatically had increased their vertical? or your players??

    • Coach Mac

      Hey Ian,

      Yeah I’ve seen success with this program for the players that have tried it.

      The best thing is that it’s reasonably quick and easy to do, and I also made it a requirement when creating this program not to use boxes or anything that players might not have. The only thing you need is a skipping rope and a small space to do the drills.

      Give it a go and let me know how you go!

      • Ian Jay

        I see. Thanks coach mac. Do you have any vids of these or something :) ?

        • Coach Mac

          Sorry I don’t. Probably something I should look into doing in the near future!

          • Ian Jay

            aw. too bad. its hard to do the steps. But ill do my best to do this as my daily routine ;)

  • Pat

    Hey Coach! I plan to start the program fairly soon. Do you recommend training upper body/core on off days? By the way, great program.

    • Coach Mac

      Hey Pat,

      As long as you’re not working out your legs outside of this program it doesn’t really matter when you workout your upper body/core.

      Just make sure you’re getting plenty of rest to recover!

      - Coach Mac

  • Caleb

    Hey I’m playing year round and summer league is starting no practice during this part of the year but I’m training with an nba scout is it ok do do those things and this program I have 2 games a week

    • Coach Mac

      Hey Caleb,

      The program will get maximum results when you can get as much rest as possible. But if you do not have a break, and as long as you keep on top of your nutrition and get a lot of sleep, I’m sure you can do this program and still see great results while doing other things.

      Try it out and let me know how you go!

      - Coach Mac

  • Caleb

    Thanks…. Also I’m wondering how much my vert will increase I’m a 13 year old 6 ft male and I can touch rim. And I’m trying to dunk next year is it possible for me to do with this program?

    • Coach Mac

      Man there’s no set amount that you’re going to gain on your vertical so I don’t want to give you a number that you might not reach.

      I can tell you this… doing this program will definitely improve your vertical. By how much we won’t know until you try it!

      - Coach Mac

  • Caleb

    Ok man thanks I’m gonna do this over the summer and ill let u know if I can dunk next year.

  • Caleb

    One more thing will it help or do anything if I have a protien shake after a workout with this program

  • Zak

    How fast will I see results

    • Coach Mac

      Zak,

      It’s going to differ from person to person so I’m not willing to set a specific date. Give it a go and let me know your results. There’s no harm in trying!

      - Coach Mac

  • Max

    Is it ok If I use weights on stuff like toe rises cause regular ones are to easy for me

    • Coach Mac

      Of course you can. The only reason I didn’t include them is because I was trying to tailor a program that anyone could do in a small space and with no equipment. That way no player has an excuse to not complete the training!

      - Coach Mac

  • Jared

    Will using weights/ weighted vests for some moves maximize my vertical

    • Coach Mac

      Jared,

      Yeah it sure will. As I said in a previous comment the only reason I didn’t include things like weighted vests and ankle weights is because a lot of people don’t have access so such things.

      I made a program that anyone can use even with limited space.

      But definitely use them if you think you need extra resistance :)

      - Coach Mac

  • Caleb

    I’ve just now done a week and I gained an inch already!!!

    • Coach Mac

      That’s great Caleb!

      Just remember that you are breaking down the muscle so you might not see any significant gains until you’ve rested for about 1 – 2 weeks after the completion of the program!

      - Coach Mac

  • Caleb

    I have a game tomorrow and today I one of the days I’m scheduled for the workouts is it ok do it tonight even though I have a game tomorrow

    • Coach Mac

      Yes it’s okay to do. Though I do advocate not doing any other physical activity while completing the course if you want to achieve the maximum results.

      - Coach Mac

  • Cody

    What do I do when I’m done with the 12 weeks if I wanna increase my vertical even more

    • Coach Mac

      I’d recommend waiting a couple of weeks and then starting the program over again!

      - Coach Mac

    • Andre

      Did it work out for you?

  • Ben

    Just completed my first session and can feel the burn. Can’t wait to see my progression over the next month/s

    Thanks

    • Coach Mac

      That’s great to hear Ben.

      Let me know how you go!

      - Coach Mac

  • ian gwapo

    THANKS COACH :) i improve very well in my vertical. Hardwork really effects well. Its just my first four weeks I really IMPROVED.

    So those who really want to improve. HARDWORK, WORKHARD :D thanks coach.. I owe you one..

    • Coach Mac

      Awesome to hear Ian.

      Keep up the good work!

      - Coach Mac

  • John

    Hi Coach I just started your training program today and I will try to keep you updated with my improvements! Thanks in advanced coach!

    • Coach Mac

      John,

      Sounds great. Good luck!

      - Coach Mac

  • Alperen

    I need 4 or 5 inches to dunk , i gonna try this program and look if its work. But wat if the season starts can i still continue this programme? Because then i cant rest. ( sorry for bad english i am from Turkey)

    • Coach Mac

      Alperen,

      You can still do it. And you’ll still get results. But the results won’t be as good as if you had more time to rest. Rest is very important in this program.

      - Coach Mac

  • Julio J.

    Hi Coach, I am a good friend of John (4 comments above) and he has been very dedicated to your workout. He is truly positive that your workout will do great wonders for him in no time, as he has surprisingly noticed change and improvement in his progress this early in the process. He has been unsatisfied with the outcomes of the previous workouts he’s been attempting as they’ve done him little or no change in their span. With your tips and guidance, this will really help him by making his future in basketball much, much brighter.

    My regards.

    • Coach Mac

      Julio,

      That’s awesome to hear. I’m really happy that my program is having such a great effect with all the players that are using it!

      - Coach Mac

  • Jim

    Will a protien shake after workouts do anything for my vertical

    • Coach Mac

      Yeah no harm in taking a protein shake Jim :)

      It’ll help with muscle recovery.

      - Coach Mac

  • sipho

    Hey coach, I’m from South Africa and i love basketball. I just wanted to know if I’m the same height as Spud Webb will i be able to dunk.

    • Coach Mac

      That depends how much work you put into increasing your vertical ;)

      - Coach Mac

  • Andrew

    I have recently signed up for a gym membership and was wondering if I could add any squats and other weightlifting in this program. The only reason I ask is because when I read about people increasing their vertical it is said that barbell squats help a lot

    • Coach Mac

      You can do squats when doing a jump program… but I designed this so that it doesn’t include them. This program is designed for people that don’t have access to equipment and have a limited space to work out. So anyone can do it!

      - Coach Mac

  • chrstian

    Going to try this to dunk or grab rim but i dont have alot of time so hope this works

  • Stephon Richard

    Hey,
    Coach Mac how many inches did you gain after four weeks of ur program

    • Coach Mac

      Stephon,

      It really depends on the athlete. I’m not willing to give out specific numbers because I don’t want people to not get there and then get discouraged. Just make sure you get adequate rest and eat properly and I promise you’ll make gains :)

      - Coach Mac

  • Tariq

    After I complete weeks 1-3 should I see and improvements in my vertical? Also do you have any speed , upper body or other vertical workouts?

    • Coach Mac

      Tariq,

      I wouldn’t recommend testing your vertical until after the rest period. As stated in the bottom of the article it is when your muscles build back up that they’ll get stronger.

      Not at the moment… but I am looking at creating some in the future!

      - Coach Mac

  • ian gwapo

    I have finished my first phase in training, but i stop for a week, Can this bother my vertical jump progress? :)

  • Jeremy

    Hey coach this is Jeremy and I want to let you know that this is the best free online vertical jump program I went from snapping the rim to dunk on guys I was scared to dunk thanks!!

    p.s. I’m only 12 and I’m 5’7″

    • Coach Mac

      Jeremy,

      That’s awesome man! It’s great hearing positive feedback from people that use this program. Love to know that I’m really helping athletes out there :)

      - Coach Mac

  • Rops

    I started program today. But in week 4 I have training camp what is 5 days long. What I must do then?
    And do i have do stretch after workout?

    • Coach Mac

      Rops,

      If I was you I’d probably wait until after the training camp was over before I started the workout.

      - Coach Mac

  • robert

    i was wondering if i start now if i would see results, i only ask this because i train right now lifting weights for football 4 times a week

    • Coach Mac

      Robert,

      You will see results, but they won’t be as good as they could be. If you really wanted to improve your vertical I’d advise you to pick a 12 week period and commit to doing it.

      During that time I’d say go to the gym once or twice instead of four times so your body can properly recover from the leg workouts as well.

      - Coach Mac

  • Jake

    Just wanted to thank you for such a great program! I just finished phase 1 and i have gone from getting half of my hand on the backboard to touching rim, It has really giving me more confidence to drive instead of just being a perimeter shooting/post up player. Thanks Coach and i cant wait to keep working at it!

    • Coach Mac

      Jake,

      I’m glad you’ve had success with it man. Keep up the good work!

      - Coach Mac

  • Andre

    I really need my vertical jump to be higher, and i need to be more explosive on the court, but with sports at my school starting in about a month, would i still be able to do this, while practicing for volleyball/basketball 5-6 time a week? Will my results be the same?

    • Coach Mac

      Andre,

      As stated in previous comments the real benefit of the program occurs in the recovery, that’s when the muscles heal and become stronger. If you’re doing that much sport it will definitely have a negative effect on the program. If I was you I’d wait until the sports were over before commencing it :)

      - Coach Mac

  • logan

    If I want to use this for track, (high jump, triple jump, long jump) should there be anything I should change or add?

    • Coach Mac

      Logan,

      I’d stick with the program as it is.

      - Coach Mac

  • Flemming

    hey, Coach Mac!
    I was just wondering if I could use this program with the jumpingsoles, would it give me extra effect?

    • Coach Mac

      Flemming,

      This program wasn’t designed for jumpsoles so I’d probably steer clear of them while you’re on this program :)

      - Coach Mac

  • Karl Marc

    Hey coach,my basketball try outs in my school is in September and I’m really looking forward to this program by seeing the comments I will start your program on monday

    • Coach Mac

      Karl,

      Awesome man. Get after it!

      - Coach Mac

  • michael

    Does weekends count for the weeks too to do this routine or no?

    • Coach Mac

      Michael,

      Yes the weekends count. No days off for basketball players! ;)

      - Coach Mac

  • Caleb

    I’ve done the program off and on because I’m also playing a lot of ball and I have done the program for like almost 2 months and with a standing vertical I can now grab rim

    • Mustapha

      How tall are you and how much did your vertical improve by.

  • Easaw George

    Hello coach mac. Im from india. Really impressed with this program has helped a lot already. I was just wondering as I have basketball practice in the evenings everyday, will the effectiveness of this program be affected significantly????

    • Coach Mac

      Easaw,

      If you’re practicing every night you won’t give your body time to recover… and you’ll need it.

      If that’s not possible, to maximise results make sure you’re eating properly and getting enough sleep!

      - Coach Mac

  • Christian

    Sounds great, thank you for giving us this for free! I’m gonna start on it tommorow, then i will nearly have finshed it by the time the season starts here i Denmark. I’ll keep you updated on how i do :-)

    • Coach Mac

      Christian,

      Looking forward to hearing about your results man!

      - Coach Mac

  • asad

    hey, I was wondering that instead of every other day, is it ok if I do it every day and take a week off?
    I’m worried that I might not be able to dunk, cause i’m only 13 and 5’5. but i have a good jumping ability, I can touch the net fairly easily standing and my natural ability can get my long jump to 4 meters. do you think that i’ll be able to get at least my whole hand over the rim?

    • Coach Mac

      Asad,

      I recommend you stick to the given workout plan if it’s possible. It gives the muscles time to recover.

      Also, I don’t like giving out false hope if you happen to fail to reach your target. I don’t know how good your nutrition is, how good your discipline is, how much sleep you get, how much other sport you play, etc. So I can’t give definite results. But look at the other comments. This program is working for a lot of athletes!

      - Coach Mac

  • Alex

    I have a question coach, once u complete the program how do u maintain the strength u gained, I have volleyball practice 3 times a week and was wondering whether that’s enough to maintain my vertical

    • Coach Mac

      Alex,

      Yes it should be. But there’s no reason not to take a couple of months off and then do the program again!

      - Coach Mac

  • asad

    hey coach, could you share some success stories? like, one of your player added ____ to their vert? just to get a feel of how much past people have gained. i would help me out a lot!

  • Alex

    Good idea coach, I was thinking along the lines of doing the program but with ankle weights, I just did the first day of the program yesterday after not participating in any organized sports for almost 2 months and am super sore so I imagine than doing the program again with ankle weights will elevate me even more

  • Rodney

    Is it normal that i’ve been sore for 3days coach?.

    • Coach Mac

      Rodney,

      The soreness is the muscle breaking down. If it’s bad enough that you can’t do the training take a couple of extra days off to recover.

      Remember, by taking days off you’re not falling behind. Your muscles are repairing and growing stronger :)

      - Coach Mac

  • Caleb

    Is it ok to do a workout on game day

  • Pingback: Actual How to Jump Higher Training? Inside Hoops Vertical Jump Training | Jump Higher Experts

  • PeterZ

    Hey Coach! Thanks again for sharing this! I have been started the program 2 weeks ago. Do you think it’s okay to have 30min jogging between the 1st jumprope and the stretching? (I would like to lose some weight too…)

    • Coach Mac

      Peter,

      I don’t think jogging would be too bad. Just make sure you get your rest!

      - Coach Mac

  • Bernard

    so for example you would do jump rope for 2 minutes then rest a day and then do the next workout?

    • Coach Mac

      Bernard,

      You do the entire workout every second day. Jumping rope all the way to toe raises :)

      - Coach Mac

  • asad

    OH MY GOD!!!!!!!!!!!!!!!!!!! in a week i gain almost 3 inches !!!!!!!!!!!!!!!!!! i thot that was physically impossible!!!!!!!!!!!!!! thanks so much!!!

    • Jay

      so you only do one workout every 2 days??

      • Coach Mac

        Jay,

        Correct. The body needs time to recover in-between workouts. The recovery aspect is VERY important.

        - Coach Mac

    • Andre

      How many times did you so it a day?

      • Coach Mac

        Andre,

        Do the program every second day.

        - Coach Mac

    • Andre Tran

      When did you figure out how many inches? After week 1 or you gave time to rest then figured it out?

  • siavash

    Hi coach.I’m 15 and 5.9 foot.sometimes I can touch and grab the rim (depends on situations) but I cant even touch the board if I want start from spot and use my both hands and both legs.Is there any hope?I cant see my classmates dunk easily and me with this height just look at em!I just laugh at myself when I see my vertical right now!just 20 Inches!

    • Coach Mac

      Siavash,

      Just keep working hard. You’ll get there!

      - Coach Mac

  • Andre

    Could I do it twice a day or only once? Also could I be lifting weights?

    • Coach Mac

      Andre,

      You should only do the training every second day.

      I stress that players don’t think that if they double their workouts they’ll double the inches they’ll gain by the end of the program. Performing it twice a day will kill your recovery and you may end up gaining nothing. And we both don’t want that. Stick with how I’ve laid out the program is my advice.

      Stay away from legs in the gym. You’ll be getting enough of a leg workout with this program. But I would continue to train the upper body :)

      - Coach Mac

  • Andre

    And I would also want to know If I can play basketball on my rest day. Because I still need to hit the court

    • Coach Mac

      Andre,

      Sure. Just don’t kill your body every day. Give yourself time to recover :)

      - Coach Mac

  • Andre

    Could I do it twice a day or once and also could I hit the court to play basketball on my rest days?

  • jonathan

    Hey Coach Mac, I was wondering how many inches I will gain after doing this 12 week program? And if you don’t know exactly, can I at least have an estimate please? Thanks!

    • Coach Mac

      Jonathan,

      The inches you gain will be determined by how dedicated you are to the program. Getting enough rest, eating right, etc.

      - Coach Mac

  • Connor

    Hey coach I’m 13 yrs old and I can touch RIM and I really want to dunk will this program allow me to dunk by October? Please get back to me as soon as possible.

    • Coach Mac

      Connor,

      As I’ve said many times that depends how dedicated you are to the program. Getting enough sleep, eating correct foods, etc.

      I’ll never give out guarantee’s for my program. Test it out and let me know!

      - Coach Mac

  • zeyad

    Is there an alternative exercise for jump rope, coach?

    • Coach Mac

      Zeyad,

      Just pretend you’re jumping rope if you don’t have one. Small jumps on the spot will be just as beneficial :)

      - Coach Mac

  • Espen

    Hey coach, just finished my first session of phase 1 and sadly I didn’t feel the “burn” that I was hoping. Should I try and up the reps/sets or would adding weight such as ankle weight bracelets or holding dumbells work better? Any suggestions would help. I am 16, 6′ 4″, 170lbs, and I can grab rim easy and I’m maybe 2 inches or so away from dunking. My goal is to do a two-handed dunk by the time tryouts comes.

    -Espen

    • Coach Mac

      Espen,

      I’m sorry to hear that. But there won’t always be a deep burn. Did you measure your vertical before the program?

      Wait until the end of the rest week before you test it and see if you’ve made any gains.

      You could use ankle weights but I’ve never found them necessary. If I was you I’d wait out the rest week and continue with the program :)

      - Coach Mac

  • Jason

    is it still okay for me to do these workouts even if i’m 20? can i still have the same results even if i play during weekends?

    • Coach Mac

      Jason,

      Of course it’s OK to do this workout at the age of 20! It’s great!

      A game or two on the weekend won’t affect the program. Just make sure you’re getting enough rest and eating right! :)

      - Coach Mac

  • mersudin

    i have training twice a day, can i do this program?

    • Coach Mac

      Mersudin,

      I don’t think you’d get the results you’d want if you have that much training at the same time. Wait for a time when you’ll be able to recover from the workouts more.

      - Coach Mac

  • mersudin

    i have one more question coach i am 5,6 feet tall and i can touch a table is my vertical good+

  • Espen

    Coach Mac

    Yes I did measure my vertical and it came out to 25″.

    Alright I’ll wait it out and see what the improvements come out as after phase 1 and I’ll let you know. Thanks so much!

    -Espen

  • berard

    Hey, i was wondering if i could do sprints on my off days? and i play basketball everyday like get up shots and stuff so do you think i can still gain inches off this program??

    • Coach Mac

      Bernard,

      I would avoid sprints on the off days. This program (and every other vertical leap program) is mainly about rest. Your muscles recover and improve when resting.

      Too much exercise and you’ll hinder that.

      - Coach Mac

  • Jason

    my friend also wants to try this workout but his doubtful to try this coz he’s already 22.

  • bernard

    So can i still get inches if i work on my game everyday? i just shoot and work on my moves

  • rael

    Coach, I will complete all exercise in a phase in a day or in a week?
    I am from philipines 14 years old 5’5 in height, my vertical jump is 25 inches and I want to double it with your program.

    • Coach Mac

      Rael,

      You will complete all exercises in phase 1 every second day.

      - Coach Mac

  • Abdul-Hakim

    Hey coach, I want to use this program but i also want to practice my basketball. So can i or do I have to stop practicing if i want to jump higher and how long will the program take

    • Coach Mac

      Abdul-Hakim,

      You can definitely keep working on your game; but I’d take it a bit easier at practice to give your body time to recover on the off-days.

      - Coach Mac

  • alex

    question coach, im almost done phase one and every time i do the workout all the excersises seem almost as hard as they were on day one. is that normal? its almost as if they’r not getting any easier

  • Max

    Can you jump rope for 30 minutes on the off days?

    • Coach Mac

      Max,

      I wouldn’t. Give your legs time to recover man. Doing extra work isn’t going to help.

      - Coach Mac

  • Hasan

    Hey coach, I’m thinking about doing your program but I’m working out every day at the gym for like nearly two hours, does it affect my health and muscles if I worked out and did your program daily?
    Plus I have another question, what do you think about the air alert 3 program ?

    Thanks

    • Coach Mac

      Hasan,

      It depends what you’re doing in your workouts. If you’re just getting shots up it shouldn’t be much of a problem; but if you’re wearing yourself (and your legs) out everyday you’re not going to give your legs time to recover properly.

      - Coach Mac

  • lovenson

    Can i do this work out with my 40 pound weight vest?

    • Coach Mac

      You could.

      I would start off doing it without it though first. I think you’ll be surprised how difficult it gets by the end of the workout!

      - Coach Mac

  • mitchell

    Hey coach I’m a 6’4 senior in high-school I can already dunk, but my question is my mom doesn’t always by the most nutritious foods would I still get results? Also would it be better to take creative or whey protein for this excersize? Thanks.

    • Coach Mac

      Mitchell,

      Nutrition is very important. Maybe you should sit down and have a chat with your mum about the foods you’d prefer to be eating.

      Supplements are just that, supplements. They supplement your food intake if you aren’t getting enough of a certain nutrient in your diet. As long as you’re eating properly there’s really no reason to spend extra money on them :)

      - Coach Mac

  • mitchell

    Okay sounds good my goal is 38 inches which I don’t expect in the first three phases but I will rest a month and do it again and I probably won’t get like supplements. What is the best foods for this like vegetables and chicken and rice?

    • http://www.basketballforcoaches.com/ Coach Mac

      Just stay away from junk food and you’ll be fine. Try to get in foods with a lot of protein so you have enough to rebuild the muscle :)

  • Abdul-Hakim

    Hey again coach is it okay if i have a big bag of chips once every week or a treat. Any advice.

    • http://www.basketballforcoaches.com/ Coach Mac

      I don’t see much problem with that. I’m trying to improve your vertical jump, not turn you into a bodybuilder with 1% body fat :)

  • Bob

    Hey coach,if i do my lateral jumps over a stick against something higher will i get the same results?

  • Abdul-Hakim

    Coach will this program actually double your vertical or near double

    • http://www.basketballforcoaches.com/ Coach Mac

      That depends on too many factors Abdul-Hakim. Why don’t you test the program and find out? ;)

  • Mustapha

    How much will my verticle increase by the end of the program .if I have a 26 inch verticle by.

    • http://www.basketballforcoaches.com/ Coach Mac

      There’s too many factors for me to be willing to give you a straight answer for that.

      Depends how much rest you get, how much sleep you get, your nutrition, etc.

      • Mustapha

        Ok coach, I will start the program today or tommorow. I have until after thanksgiving to do the program because that’s when KIPP Lynn, Massachusetts basketball season starts. I’ll update you on my progress. I’m ashamed of my verticle. I can’t even touch the backboard. Hope this program works.

        Mustapha

  • Mustapha

    I have started today and feel like a new person. Coach, I feel like I am jumping higher already and i feel like my verticle inprved already.Thanks you so much for the program.

    • http://www.basketballforcoaches.com/ Coach Mac

      That’s great Mustapha.

      Make sure you stick with it all the way to the end in order to see the best results! Good luck,

      • Mustapha

        Coach Mac, my body is aching a lot and I think the progrAm is working. I also have a question, is it my lower body supposed to hurt as a whole. Or is my leg or thighs in particular supposed to be sore and stuff.

        • http://www.basketballforcoaches.com/ Coach Mac

          You will feel soreness in your muscles while they are recovering. This is known as DOMS (Delayed onset muscle soreness).

  • PeterZ

    Hey Coach! About 10 minutes ago I dunked on a 10′ rim first ever in my life and I just finished phase 1. Thanks a lot again for this free resource. (BTW I’m 34…)

    • http://www.basketballforcoaches.com/ Coach Mac

      That’s awesome man. Love hearing success stories like yours.

      Let me know how much you improved at the end of the program!

  • Jimmy

    Coach Mac I am fourteen and was wondering if doing this will stunt my growth my father said it would. I am 5’7” (and still growing) and My Standing Reach is 7’3” Do you think it is possible that i will ever be able to dunk Please estimate?

    • http://www.basketballforcoaches.com/ Coach Mac

      I haven’t seen any evidence to suggest that it would so I think it will be fine. But in saying that you should always listen to your parents first :) Do what they think is best.

  • Andre Tran

    Do you think that it is possible to dunk at any height with this program?

    • http://www.basketballforcoaches.com/ Coach Mac

      Depends how high the ring is. The only thing I can guarantee is that you WILL make gains on your leap.

      How much is up to too many factors that YOU have control over :)

  • Mustapha

    Coach! I just dunked on a 9 and a half foot hoop. This is amazing. I’m 16 and 5`9″and am expected to grow more. My arm leg reaches almost to my knees like 3 inches away. My foot size is almost a 12. Do you think I am gonna grow more? Is it okay if I like jump rope the days I’m not doing the program?

    • http://www.basketballforcoaches.com/ Coach Mac

      That’s awesome! Congratulations. Hard work pays off.

      Don’t jump rope on your days off. Remember, more training is less in this program. Give your body time to recover on the off days. Keep up the good work.

  • Andre Tran

    Well I have been hearing a lot of good replies and I am really hoping to get some good results!

    • http://www.basketballforcoaches.com/ Coach Mac

      Yeah it’s crazy Andre. Didn’t think this many people would find my program and actually give it a go. It’s awesome!

  • Andre Tran

    Well I’m into week 1 right now almost finishing it up and I’ll tell you how my results are after phase 1

  • David The Beast

    Hey coach Mac! I’m 6″4′ and can already dunk pretty well but i’v never trained my legs with a vert program. i checked out tons of programs and yours its straight foward,simple, and looks tough… thats a good thing :) I’m looking to be able to dunk on a few people this season! My question is should i still be doing leg work outs with wieghts? or is this plenty?

    • http://www.basketballforcoaches.com/ Coach Mac

      Thanks for the positive comments :)

      There are programs that incorporate weights but mine isn’t one of them. The point of my program is to keep everything simple :) So I’d stay away from weights while doing this workout and give your legs time to recover fully. This is plenty!

      Let me know how you go!

  • Andre Tran

    Coach,
    I just got done with week 1. And I been seeing every bodies replies saying that in that week they gain at least one inch,2,3 ect. I just try jumping to touch backboard and I can’t. If I do I have to really really try but sometimes I can’t. So now I can’t even touch backboard. Seeing other people’s comment seems like it working but not for me. What’s wrong?

    • http://www.basketballforcoaches.com/ Coach Mac

      That’s because when doing this program you’re breaking down the muscle so it builds back stronger as long as you’re getting the right nutrition into your body. That’s the point. How long did you wait before testing?

    • Mustapha

      Dude. I was in the same situation I just needed to let my body recover and now I can touch backboard. Be patient bro. Tags all I have to say.

      • Andre Tran

        Alright thanks! Any other advice?

  • Mustapha

    Just finishing first week of phase 1 tomorrow. is it normal after you do the workout that i cant jump as high?

    • http://www.basketballforcoaches.com/ Coach Mac

      Very normal. Make sure you’re eating the correct foods, getting enough sleep, and giving your body the best recovery you can and test in a week.

  • http://www.basketballforcoaches.com/ Coach Mac

    I wouldn’t recommend it.

    I highly advise you stick to the current program and see how it works for you :)

  • Mustapha

    Dude. Don’t worry, just be patient. You will improve. Everyone is different. Your different and I’m different. It’s just gonna take some time.

  • Jericho Gepes

    Coach, is this also effective for flat footed people? Thanks! :)

    • http://www.basketballforcoaches.com/ Coach Mac

      It should be. Give it a go and if you start feeling too much discomfort give it a rest and ask a professional :) I’m not a doctor and the last thing I want is for you to get injured.

  • Andre Tran

    I am feeling a lot of burn in my thighs. Is that a good factor that I’m working hard? Also should this be helping me jump off of one foot and two feet?

    • http://www.basketballforcoaches.com/ Coach Mac

      A good thing. It’s your muscles breaking down. And when they break down they repair stronger. It will help you jump higher off both 1 and 2 feet :)

  • Mustapha

    Coach, are you gonna have a tutorial on how to jump. My coach says that when basketball season starts he will show the team how the jump the proper form. Can you give me an email or and explain it. Please. I Feel like I am not jumping my full capacity. My email is trawalleym@Gmail.com.

    • http://www.basketballforcoaches.com/ Coach Mac

      I’m not doing videos just yet. That’s great that your coach is going to show you though. Make sure you pay attention and learn!

  • kendall hickson

    Do i do this everyday and take a break on weekends. Or do I do this everyday plus the weekends

    • http://www.basketballforcoaches.com/ Coach Mac

      You do the workout every second day :)

  • David Graves

    Coach. Mac
    I just found this workout and I was wondering we are in open gym 3 days a week,also we start conditioning September 30 for ten days. When should I start this workout.
    Thanks
    DAVID

    • http://www.basketballforcoaches.com/ Coach Mac

      It’s going to be tough to get good results without much rest. If I was you I’d probably wait until you found more time. Maybe even wait until the season is over.

  • Muhammad

    I’m 13, and I’m really hoping I could get a higher vertical do u think I should do this program at my age or should I wait?

    • http://www.basketballforcoaches.com/ Coach Mac

      I would probably wait a while. Work on your skills man. They’re much more important :)

  • Krut

    Hey coach,
    Do you think this would also help with getting rid of some extra weight?

    • http://www.basketballforcoaches.com/ Coach Mac

      It could. Every time you’re pushing your body and working out you’ll be burning calories. How’s your diet looking? In my experience that’s the most important factor.

  • http://www.basketballforcoaches.com/ Coach Mac

    Lock your knee’s and jump using only your ankles. They must be done as quick as possible :)

  • http://www.basketballforcoaches.com/ Coach Mac

    Hey Kaelin, I’d wait until you have a decent period of time off before starting the program. It’ll take a lot out of you and you’ll get the best results if you get a lot of rest!
    This program will work for girls as well as boys :)

  • http://www.basketballforcoaches.com/ Coach Mac

    Hey Alex,

    Thanks for that I appreciate the kind words. But you caught me, I haven’t had the time to respond to all of them. Keep getting distracted by other things. But I am now. I’ll always reply to all comments left on my blog :) Just have to find time to do it.

  • http://www.basketballforcoaches.com/ Coach Mac

    Definitely wait until after the season finishes. The more time you have to rest the better your results will be!

  • http://www.basketballforcoaches.com/ Coach Mac

    Hey Kaan, Thanks for that :)

    There’s nothing wrong with using protein powder. I’m not a big fan of recommending them to athletes because I find they use it as an excuse to have a poor diet. But if you have it, no harm in using it :)

  • http://www.basketballforcoaches.com/ Coach Mac

    You’ll definitely still get results in your 20′s. And far beyond that age.

    Not sure what the ceiling is. Would be great to try it with someone older and see one day :)

  • http://www.basketballforcoaches.com/ Coach Mac

    Hey Harjaap,

    The workout will work on your speed at the same time. We’re conditioning the muscles to work faster and be stronger. I wouldn’t be putting in sprints and stair work while doing this program. You want to be able to recover the muscles as much as possible :)

    Upper body work – Yeah, as long as you’re keeping up proper nutrition and giving your body enough energy!

  • http://www.basketballforcoaches.com/ Coach Mac

    I don’t recommend it. Give the muscles as much time to recover as you can. That’s why I recommend doing this in your off-season.

  • http://www.basketballforcoaches.com/ Coach Mac

    Definitely Miggs. Mid 20′s is still young! :)

  • http://www.basketballforcoaches.com/ Coach Mac

    4-Corners – Involves you imagining 4 dots in a square shape about 15 – 20 inches apart. To complete 4-corners you hop around the square in a clockwise direction landing on each dot for the required number of repetitions. 4 jumps and completing the square equals one repetition.

  • http://www.basketballforcoaches.com/ Coach Mac

    Which ever you feel most comfortable with Ben. But it’s important that you practice and are able to do both of them. Naturally, one of the ways will allow you to jump higher and this differs from player to player :)

  • http://www.basketballforcoaches.com/ Coach Mac

    Hey Tash,

    It won’t really make a difference which day you’re doing the upper body training. But what is important is that you have the proper diet to keep up with all the hard work! :)

  • http://www.basketballforcoaches.com/ Coach Mac

    That’s up to you. I’d probably go from phase 1 again if you have the time!

  • http://www.basketballforcoaches.com/ Coach Mac

    Of course. Genetically you might not get the same results as the guys will, but it will definitely help your vertical :)

  • http://www.basketballforcoaches.com/ Coach Mac

    Lock your knee’s and jump using only your ankles. They must be done as quick as possible :)

  • Pingback: Simple Ways To Increase Jump Height? Learn More To Score

  • Carl

    Woah , this is an awesome program . I kinda feel its going to make me a high-flyer . I’ll update you coach on my future improvements .

    • http://www.basketballforcoaches.com/ Coach Mac

      That would be great Carl!
      Keep me updated. I love to hear players’ results.

  • http://www.basketballforcoaches.com/ Coach Mac

    You’ll be right Kenneth. I recommend dedicating a specific time each day that is required for the workout.

  • http://www.basketballforcoaches.com/ Coach Mac

    Let me know how you go Zain!

  • Peterson Souza

    Hey Coach , i starded the program today!!! Good luck for us lol !! i will give my thoughts about the results !! thanks for share this program :)

    • http://www.basketballforcoaches.com/ Coach Mac

      Hey Peterson,
      That’d be awesome man. Can’t wait to hear how you go! :)

  • Gurjeet

    Hi Coach, I play basketball on a regular basis(5days a week – 60-90mins running competitive game). Is it okay for me to start with this workout in the mornings and play my normal game in the evenings? I can barely touch the rim with my middle finger and would like to dunk. I am 30yrs old, and exactly 6 feet tall and weigh about 90kgs. I have reduced my weight from 100 to 90 in the past few months with regular exercise and good diet. I hope if i can stick to my low fat low carb diet, i should be below 85 by the end of the workout. What kind of lean body weight should i be aiming if at all ? And what can be my expected increase in jump? Any other tips ?

    • http://www.basketballforcoaches.com/ Coach Mac

      Hey Gurjeet,
      First off, good on you for still working on your game at that age. That’s a lot of playing that you’re doing! It’s going to be hard for your muscles to get a lot of repair if you’re being that active is the only problem… if you can cut down on the amount of activity just while doing this program I’m sure you’ll see better results!

  • http://www.basketballforcoaches.com/ Coach Mac

    Hey Tryst,
    Another stage isn’t something I’ve looked at since I’ve got such great results from this workout alone. I think you’ll be surprised at how effective it can be.

  • http://www.basketballforcoaches.com/ Coach Mac

    Miles,
    That’s good to hear! Means the program must be working ;)
    1 minute between sets.

    • Miles Gaston

      Thx for the reply! Also i have never trained before, I’m 17 and am able to dunk occasionally. I have so to say, natural jumping ability as my dad had a 39″ vert when he was a kid. my vert right now is 34″ so do you think I could get to around the 40′s if I do the program right?

      • http://www.basketballforcoaches.com/ Coach Mac

        Miles,
        I think with the knowledge we now have in the area of vertical jump training, and a lot of hard work, I think you could get to the 40′s.

        But again, I don’t know you personally, nor can I see into the future. So I don’t make promises on how much you can gain.

        Just work really hard and see what happens!

  • http://www.basketballforcoaches.com/ Coach Mac

    Becta,
    Good to see you’ve been tracking your progress as you go. Keep up the hard work. It’ll all pay off.
    Let me know how you go at the end of your program!

  • http://www.basketballforcoaches.com/ Coach Mac

    Antonio,
    Yeah you sure can. As long as you’re letting your legs recover properly. And remember you’ll need to focus more on your nutrition if you’re working your body that hard!

  • http://www.basketballforcoaches.com/ Coach Mac

    Hey Kyle,
    Sure this program can work for anyone!

  • http://www.basketballforcoaches.com/ Coach Mac

    Hey Kyle,
    Yeah sure. You’ll definitely make some gain no matter how much of the program you do!

  • http://www.basketballforcoaches.com/ Coach Mac

    Hi Riad,
    No problem :) I’m happy if you can find some success with it. Sure. Start it ASAP!

  • http://www.basketballforcoaches.com/ Coach Mac

    Hey Dan,
    Congratulations on the weight loss. I know how much mental toughness that takes and you’ll need it to get through the vertical jump program.
    Looking forward to hearing how you go with it!

  • http://www.basketballforcoaches.com/ Coach Mac

    Hey Michael,
    I hope the knee pain is better. If it’s not, give the program a rest for a bit. As much as we want your vertical to increase, it’s not work putting your body at risk for.
    As for the straight leg calf jumps… they should be done like this… https://www.youtube.com/watch?v=MlVYw3f3ptQ
    Check that out :)

  • http://www.basketballforcoaches.com/ Coach Mac

    Hey Jesus,
    It varies greatly depending on the player, the amount of time they put in, diet, consistency, ect.
    It’s 20 minutes every two day. It can’t hurt to try? And then let me know how you go!

  • http://www.basketballforcoaches.com/ Coach Mac

    Hey Peter,
    Fairly low and as quick as possible is best!

  • http://www.basketballforcoaches.com/ Coach Mac

    Hey Llbka,
    Unfortunately diet isn’t my specialty. Use common sense and stay awake from junk food and soft drinks. It’s what everyone learns… but no one puts into action ;)

  • http://www.basketballforcoaches.com/ Coach Mac

    Hey Cameron,
    All good man. I’d say just continue with the program. Rest up and see how it goes!

  • http://www.basketballforcoaches.com/ Coach Mac

    Hey Danny,
    Thanks for the kind words! I look forward to hearing about your progress.

    • Danny Young

      its been 2 weeks since i first started and i have to say its been going great! ive gained 4 inches on my vertical! Im 18 6’5 230 Lbs and i can now dunk. loving this workout

      • http://www.basketballforcoaches.com/ Coach Mac

        Danny,
        That’s awesome! Good to see you’re sticking with the workout. That’s very impressive. Keep it up and be sure to let me know your results at the end! :)

  • http://www.basketballforcoaches.com/ Coach Mac

    Hey Shervin,
    That’s a pretty tough schedule you’ve got there! You could do it 3 times a week no problem. I don’t think it would change too much as long as you’re getting adequate rest as you say you are.
    As for the running. I would move that to the gym day if I was you. And being a soccer player I’d do it before your gym workout :)

  • http://www.basketballforcoaches.com/ Coach Mac

    Robbie,
    Every second day. Check out the ‘Frequency’ paragraph above!

  • http://www.basketballforcoaches.com/ Coach Mac

    Hey Jordan,
    I wouldn’t skip phases. Even if they’re easy it’s about getting your muscles gradually used to the program. Adapting. Stick with it man!

  • http://www.basketballforcoaches.com/ Coach Mac

    Hi Dhari,
    Every second day. Check out the ‘Frequency’ paragraph above :)

  • http://www.basketballforcoaches.com/ Coach Mac

    Matt,
    I love hearing other sports using this program. This workout will definitely help you improve your jumping height!

  • http://www.basketballforcoaches.com/ Coach Mac

    Hey Liam,
    I’m sure you can appreciate I can never make promises about the gains athletes can make using this program. I don’t know people so it’s impossible to tell. But I will tell you I’m sure you’ll make a massive improvement! :)

  • http://www.basketballforcoaches.com/ Coach Mac

    Hey Orson,
    You should do some exercise. Just keep it pretty light since you want your muscles to fully recover!

  • http://www.basketballforcoaches.com/ Coach Mac

    Hey Horst,
    Wow! Thank you so much for taking the time to comment and let us all know of your improvements.
    An extra 10 inches is insane on your verical!
    Thanks for sharing the extra tips.
    I really do appreciate it.

  • http://www.basketballforcoaches.com/ Coach Mac

    Hey John,
    Haha that’s awesome. Being immune to the pain is definitely something my players want! Keep up the good work!

  • http://www.basketballforcoaches.com/ Coach Mac

    Hey Mathies,
    Any decent shoes with good support will be just fine :) Hell, there’s nothing wrong with doing it in bare feet either!

  • http://www.basketballforcoaches.com/ Coach Mac

    Hi Firat,
    I wouldn’t do lower body workouts, but yeah feel free to do upper body. Just make sure your nutrition, hydration, and rest are all a top priority!

  • Leonidas

    Coach Mac I am 16 yearls old and about 5’11” and my vertical is up to 12,6 inches if the program doubles the vertical and say i will get 24 inch vertical, could i dunk ?? Or i need more ? And if i can dunk after the program and still want to increase it even more can i repeat the whole programm again to see some results ?

    • http://www.basketballforcoaches.com/ Coach Mac

      Hey Leonadis,
      I can’t make promises whether you’ll be able to dunk or not. But I can say that your vertical will definitely increase if you go through this program!
      I’d give it… say 3 weeks off after you finish the program before you start it again :)

      • Leonidas

        Coach Mac, i hope i WILL dunk but if not i could still can get 2 easy points with a lay up :) Thank you for the reply and i will keep you informed about my results after 1st Phase is completed

        Keep up the good work :)

        • http://www.basketballforcoaches.com/ Coach Mac

          Sounds good Leonidas.
          Good luck!

  • http://www.basketballforcoaches.com/ Coach Mac

    Hey there Alex,
    It’s good to see you want to improve your vertical. I think this program can definitely help you increase your vertical leap… will you be able to dunk by the end of it? Who knows! Try the program and let me know the answer.

  • http://www.basketballforcoaches.com/ Coach Mac

    Hey Mitchell,
    Go light. You can run. But don’t overwork your legs. Remember they build when you’re resting, not when you’re doing the jump program :)

  • jaeruz datiles

    hey coach,, is my vertical will still increase if you use this program again after you finish it once

    • http://www.basketballforcoaches.com/ Coach Mac

      Hey Jaeruz,
      Give it a rest for a couple of weeks once you’ve completed it the first time and then you can definitely do the program again!

  • Adrian

    Hey coach is it safe to decrease frequency of the workouts and work on basketball skills?

    • http://www.basketballforcoaches.com/ Coach Mac

      Hey Adrian,
      Yes of course. You will get smaller results but it’s definitely fine if you prefer to do that :)

  • will

    Ok so im about 5’6 or 5’5 and before i started this program i could grab the bottom of the net. Im on week 2 phase 1and i can touch the bottom of the backboard now so i was wondering what happens if you finish the whole program and still cant dunk do you just do it all over again or something else?

    • http://www.basketballforcoaches.com/ Coach Mac

      Hey Will,
      Great to see you’ve made improvements! If you finish the program I’d give it a couple of weeks of rest and then you can definitely do the program again :)

  • taaha

    Coach I m in my phase 1 and there is no increment in my jump….please help me out

    • http://www.basketballforcoaches.com/ Coach Mac

      Hi Taaha,
      Don’t rush the process. You have to wait for your muscles to recover. Usually gains will happen after the rest weeks. Focus on completing the program and the results will come.

  • Ballislife9

    Hey Coach Mac I am 16 years old and 6’3 and I could full on grab the ring but cant dunk do u reckon I would dunk after I do the 12 week program

    • http://www.basketballforcoaches.com/ Coach Mac

      Hey Ballislife9,
      I think you’ll definitely make an improvement on your vertical leap. Whether that means you can dunk or not we’ll have to wait and see!

  • Ralf Jansen

    Hi coach,
    I’m playing football/soccer and really want to jump higher to win more duels in the air.
    this is also a good workout for me too right?

    • http://www.basketballforcoaches.com/ Coach Mac

      Ralf,
      Of course! Most definitely. It’s only titled for basketball players because that’s who views this website most. But the vertical program will work for anyone wanting to jump higher :)

      • Ralf Jansen

        Thank you very much, especially for the quick reply.
        I’m going to start this week, keep track and let you know.

        • http://www.basketballforcoaches.com/ Coach Mac

          Not a problem :)
          I look forward to hearing how you go.

  • bill

    hey coach i was wondering if i do the following exercise at the sand i would see better results ? thanks :)

    • http://www.basketballforcoaches.com/ Coach Mac

      Hey Bill,
      Unlike conditioning/running, I believe doing this program in the sand would have negative effects. Stick with the normal surface :)

  • Abhishek Joshi

    Hi Coach
    I was wondering if being bow legged affect my jumping, or if it will become painful to do your program?
    Thanks (I’m 15, 5’8, 154pounds)

    • http://www.basketballforcoaches.com/ Coach Mac

      Hey Abhishek,
      Without the correct knowledge, that’s something I’m not willing to comment on. Consult a trained professional.
      The last thing I want to do is give advice that will hurt someone.

  • http://www.basketballforcoaches.com/ Coach Mac

    Hey Mohammed,
    Firstly, it’s a good thing. We want your muscles to fatigue. As for the fainting and vomiting, it could be completely normal from working hard (is it similar as after a long run?) or if it’s too bad just stop. If you muscles are super fatigued already you’ve done enough.

  • http://www.basketballforcoaches.com/ Coach Mac

    Hey Red!
    In the rest weeks I advise no cardio, but that’s for absolute maximum results, the more rest your legs get the better, but a couple of runs shouldn’t hurt if you feel you’ve recovered enough from the prior weeks.
    There’s no base level to do this program. It’s for anyone :) Whether this program allows you to dunk or not remains to be seen. If anything, you’ll definitely be more explosive than you were before the program!
    Let me know how you go :)

  • Jordan Tan

    Hey coach, I saw one of your comments you said that ‘we want your muscles to fatigue’ and what’s the positive effect of the muscles being fatigued?

    • http://www.basketballforcoaches.com/ Coach Mac

      Jodan,
      While I’m no expert by any stretch, the point of any building of muscle is to break down the muscle, creating micro tears in the muscle tissue. And then they get built back bigger and stronger!

      • Jordan Tan

        thanks coach!

        • http://www.basketballforcoaches.com/ Coach Mac

          No worries Jordan.
          Keep working!

  • http://www.basketballforcoaches.com/ Coach Mac

    Hi Gaunthier,
    Glad you’re enjoying the program :)
    Are you referring to the straight-leg cal jumps?
    If so, here’s a video… https://www.youtube.com/watch?v=MlVYw3f3ptQ

    • Gauthier Grandgirard

      Thanks, it’s exactly that. I like this program, it’s short but really effective, after a day rest, I’m feeling full of energy again. I really want to know which will be the result at the end, but I’ve already earned 2 inches (5cm) after the 1st phase, and now for a 5’5 (165cm) men I know i will touch the row “soon”…

      • http://www.basketballforcoaches.com/ Coach Mac

        That’s awesome progress.
        Be sure to let me know your final result. I’d love to hear it :)

  • http://www.basketballforcoaches.com/ Coach Mac

    Hey Ray,
    I would recommend you at least don’t ride the bike as frequently. Maybe just do it on the off-days from the program.
    It’s important to let the muscles in your legs fully recover in order to get the best results!

  • http://www.basketballforcoaches.com/ Coach Mac

    Matt,
    As state in the program, it’s best not to increase the frequency. The rest days are just as, if not more, important than the days of training. If you give your legs no time to recover you definitely won’t see faster, better results.

  • http://www.basketballforcoaches.com/ Coach Mac

    Red,
    You make a good point… it’s going to come down to what you want to do. You CAN do the program while doing your other stuff… but the results definitely won’t be as good.
    Yeah that might be fair to say. I wanted to provide a free, non-equipment alternative to the regular jumping programs. And it still gets fantastic results as you can see below! :)

  • http://www.basketballforcoaches.com/ Coach Mac

    Red, I would rest the whole week. It gives your joints a rest as well as the muscles!

  • http://www.basketballforcoaches.com/ Coach Mac

    Hey Jaeruz,
    You might find this video helpful :)
    https://www.youtube.com/watch?v=dzv_9AEzddM

  • http://www.basketballforcoaches.com/ Coach Mac

    Hey John,
    Swimming probably wouldn’t be that bad. Definitely not as bad as running and other sports. Again, the muscles will be working a lot so you won’t see as good results as if you rested. I’m not sure. See how it goes!

  • http://www.basketballforcoaches.com/ Coach Mac

    Hey Julian,
    That’s awesome man! Keep up the good work.
    Let me know how you go by the end of the program!

  • http://www.basketballforcoaches.com/ Coach Mac

    Hey Luke,
    I’d go back and start from the beginning of stage 2 :)

  • http://www.basketballforcoaches.com/ Coach Mac

    Kyle,
    No worries all good. Hope you’re enjoying the program!

  • http://www.basketballforcoaches.com/ Coach Mac

    Hey Matheos,
    Definitely continue working your upper body on rest days. That shouldn’t be too much of a problem. The basketball on the other hand might not be such a good idea, at least not as much. Especially games where you’ll be sprinting and jumping. We need to rest the legs so they’re 100% for the next day of training!

  • Anthony Mozzarella

    Coach, I am 14 but I think my verticle jump is less than average. I can jump to a max of 8 foot 5 and I’m 5 foot 8, is that bad? I’m really hoping this will help me improve, so can I expect to improve by 5 or 6 inches?

    • http://www.basketballforcoaches.com/ Coach Mac

      Hey Anthony,
      Everyone’s different. Don’t worry about comparing yourself to others. Compare yourself to yourself. Measure how high you can jump now and get to work on improving it. I’m sure you’ll do well!

  • http://www.basketballforcoaches.com/ Coach Mac

    Hey Josh,
    I never make any promises. It’s hard because I don’t know you, your work ethic, diet, etc. So who knows! Give the program a shot and let me know how you go though!

  • http://www.basketballforcoaches.com/ Coach Mac

    Hey Dawid,
    Do you mean you forgot to rest? That’s not bad. I wouldn’t worry about it this early in the program. Just jump into the next training day with enthusiasm! :)

  • http://www.basketballforcoaches.com/ Coach Mac

    Hey Maddie,
    This program will definitely work for girls too! Again, I can’t make promises as to how high you’ll be able to jump but I definitely believe you’ll make improvements. You’ll never know unless you try! :)

  • http://www.basketballforcoaches.com/ Coach Mac

    Hey Kell,
    It’s just important to remember that you’re really growing stronger when you’re resting your muscles and giving them time to repair. You can go and get up shots and play a few pick-up games… but just remember rest is just as important as working hard. :)

  • Mark Kernozhitskiy

    Hey coach. is it ok if i dont have those whole weeks off at the end of phases or will I not get good results doing that? I can get like 3 days off though so will that work?

    • http://www.basketballforcoaches.com/ Coach Mac

      Hey Mark,
      Nothing should prevent you from taking the full week off after each phase. Even if it doesn’t feel like you’re sore it’s still important to rest for the best results :)

  • http://www.basketballforcoaches.com/ Coach Mac

    Hey Anthony,
    Yeah I wouldn’t worry about it at all. Now that you know you did it you can do the correct order of exercises next time :)

  • http://www.basketballforcoaches.com/ Coach Mac

    Hey Joe,
    Much worse. A common misconception players have with this workout is that if they workout every day instead of every second day they will get double the results… not true. You’re breaking down the muscle on workout days and then the muscles growing back stronger on the rest days.
    Knowing that, what would happen if you skipped all your rest days? Doesn’t sound like a good thing, does it?

  • http://www.basketballforcoaches.com/ Coach Mac

    Anthony,
    Trust me, there’s a reason why this program has so many positive comments from people that have finished/are making gains throughout the program.
    It works.
    Stick with the program how it’s designed for best results man :)

  • http://www.basketballforcoaches.com/ Coach Mac

    Jack,
    That’s up to you. I dare say you’ll still make improvements… just not as much since your muscles won’t have as much time to recover.
    Tough decision!

  • http://www.basketballforcoaches.com/ Coach Mac

    Luke,
    Yep just start back at stage two.
    Haha of course that’s alright. It can be done anywhere!

  • http://www.basketballforcoaches.com/ Coach Mac

    Hey Alex,
    Love seeing older players still working on improving themselves so great work!
    On the program, the only problem I can possibly see would be the stress on your joints because of your weight (I’m not sure how much you’re at now). If you’re confident that won’t be a problem I see no reason why this program won’t work great for you!

  • http://www.basketballforcoaches.com/ Coach Mac

    Hey Sebastian,
    Play ball, just make sure you get rest!
    It’s just because you’re muscles are adapting to the workout. Everyone remembers the first couple of times they went to the gym to lift weights? You were in so much pain after that! But after a couple of workouts the pain wasn’t as bad? That’s what you go through when performing these leg workouts :)

  • john

    Coach, just wanted to know, for the one legged exercises should I alternate legs after each set

    • http://www.basketballforcoaches.com/ Coach Mac

      John,
      Yeah definitely. One leg followed by the other :)

  • http://www.basketballforcoaches.com/ Coach Mac

    Hey Robert,
    Shouldn’t be that bad if you only have karate twice a week. Just make sure you schedule your jumping workout on non-karate days :)

    • Robert

      Hey Coach I just did phase 1 and well, I got no results, in fact I believe I might’ve lost some vertical since I am a bit taller than I was in June. And this has been hurting my compassion to start phase 2 which should be tomorrow in fact. I tried to eat as healthy as possible, and I didn’t do too much exercise on rest days, is there anything you could suggest for me to do? I was thinking upper body since I’m only working out the lower half. Thanks

      • http://www.basketballforcoaches.com/ Coach Mac

        Hey Robert,
        That’s not a great result. As you can see from the other comments the program does work. There have been many people make significant gains.
        My advice would be to continue with the program… but if that’s not what you want to do I understand.

  • http://www.basketballforcoaches.com/ Coach Mac

    Hey man,
    If you think your body can handle it. But I wouldn’t recommend it the first time through the program I’d go without the weights. You’ll feel like you’re doing more but that isn’t always the case. As you can see from the comments players are getting some great increases by doing the workout without weights :)

  • Bri

    Coach. I started using this program last week, and on the first day, my legs hurt. But the second day to train, my legs didn’t hurt after. Is that a sign that i’m not doing it properly?

    • http://www.basketballforcoaches.com/ Coach Mac

      Hey Bri,
      Not at all. Just a sign your legs are getting used to the workout. Just stick with it and you’ll get results :)

      • Bri

        Hey coach. Thanks so much! Really helps :D but I have one more question because i got to skip one day of training and then trained the next day, so it was like having 2 days of rest. Should I start from the first day of the phase? Or should I just continue with it? Thanks so much

        • http://www.basketballforcoaches.com/ Coach Mac

          Bri,
          Just continue with it :)

  • Tarik Cata

    Hi coach.I’m 5’9 60 kg. and 13 years old.Is it good for me to start this workout?

    • http://www.basketballforcoaches.com/ Coach Mac

      Hey Tarik,
      Sure. I don’t see anything wrong with starting it at that age since it doesn’t require weight training or anything :)

  • obert

    Hey coach is it okay if I get a 2 week rest off . . . i just finished phase 2 but ill be gone for 2 weeks because of a business trip??

    • http://www.basketballforcoaches.com/ Coach Mac

      Hey Obert,
      Yeah sure man. More rest is always better than less rest!

      • obert

        Thank you for replying coach. I have increased my vertical..that even I couldn’t believe it myself. I just want to thank you. I can dunk now..I don’t know whats going to happen after phase 3 is finished. God bless you for sharing! btw I’m 5’10 and half. Do you have any stamina training or program?

        • http://www.basketballforcoaches.com/ Coach Mac

          Obert,
          That’s awesome. Congratulations. All the hard work is paying off.
          I don’t currently… but I’m hoping to keep making similar programs in the future!

  • http://www.basketballforcoaches.com/ Coach Mac

    Hey Joe,
    Good to hear from you again :)
    For alternating lunges, right foot forward jump, then left foot forward jump, equals one repetition.
    Sorry I got you a bit confused. For the single leg workouts do a set on your left leg and then a set on your right leg… and that only equals one set. So do both :)

    • Joe Harper

      Again, thank you soo much for the quick response! Thanks for the answer, I will give you the result after Phase 1! :)

  • A.D.

    do you have any lessons for good shooting

  • Eyal

    Hey Coach! I just started the program (16 y/o and about 5’9″) – currently I can touch the rim but I’m hoping to be able to dunk once I finish and once I’ve grown a bit more. You said “it’s recommended not to do any other form of physical activity in order to let the muscles properly recover” but is it fine if I go to the gym while doing the program but only work on my upper body? Also thank you for posting this program.

    • http://www.basketballforcoaches.com/ Coach Mac

      Hey Eyal,
      Yep go to the gym for your upper-body workout. Just make sure to get plenty of rest and you have proper nutrition :)

  • Ben

    Hey Coach! I’m 16, 5’9 with a 25″ vertical and play volleyball and wondering without considering all my nutrition, rest and other factors, how much could I potentially expect my vertical to increase from this program? Also, would this be a good idea to start while in season? I have a tournament a week for 5 weeks straight starting in two weeks. Lastly, I have been properly trained to back squat and want to know how the exercises from this program differ from weight training exercises like squatting and if this program can be incorporated with other workouts at the same time (arms, back, core). Thanks and I’m looking forward to trying this!

    • http://www.basketballforcoaches.com/ Coach Mac

      Hey Ben,
      There’s way too many variables for me to take a guess at how much your vertical will increase from this program.
      I don’t recommend you start the program while being mid-way through other high intensity commitments, but with a lot of rest and proper nutrition you will more than likely make gains… it’s just hard to know how much :)

  • Zack Cunich

    My knees hurt quite severely after squatting, any advice?

    • http://www.basketballforcoaches.com/ Coach Mac

      Hey Zack,
      Stop the program if you’re in pain. It might be something serious, it might not be. But best to get it checked out before proceeding and doing potential further damage. The last thing I want is for this program to be the cause of injury to someone.

  • Levy Osuru

    Hey Coach, do you think i should use some weights during these workouts?

    • http://www.basketballforcoaches.com/ Coach Mac

      Hey Levy,
      I don’t recommend it. A few light weights won’t hurt if you’re breezing through it really easy… but as you can see from many reviews, a lot of players are making big gains without them!

  • Tim

    Hey Coach, is it a bad idea to implement weight vests/ weights for certain exercises (i.e Slow motion squats)?

    • http://www.basketballforcoaches.com/ Coach Mac

      Hey Tim,
      It’s not necessarily bad. A bit of light weight shouldn’t hurt. But you can see how well this program is doing for players without using any additional weight. I’d go through it without extra weight first.

  • Gary Dismukes

    Coach is this program 21 days on 7 days off, or is a week 5 days?

    • http://www.basketballforcoaches.com/ Coach Mac

      Hey Gary,
      Make sure you thoroughly go through the ‘frequency’ section above. This program is designed to be done every other day. So Monday, Wednesday, Friday, Sunday, in the first week :)

  • Beast Mode

    What if you have games during the week or on the weekend? Can you still do the program?

    • http://www.basketballforcoaches.com/ Coach Mac

      Hey Beast Mode,
      Shouldn’t be too much of a problem. As long as you’re getting sufficient rest that’s the main thing!

  • Ahmed

    Hey Coach
    I can grab rim with 2 hands but idk why I cant dunk
    and do u think I can dunk after I do it for 2 weeks and do u have to do it nun stop for 3 weeks straight

    • http://www.basketballforcoaches.com/ Coach Mac

      Hey Ahmed,
      You must be able to get a couple of inches above the ring at least if you want to be able to dunk!
      By non-stop I’m not exactly sure what you mean. Read the frequency part of the post again to see how often you need to do the program :)

  • http://www.basketballforcoaches.com/ Coach Mac

    Hi again Obert!
    For the alternating lunges two switches then it counts as one. So you’ll be jumping 15 reps with each leg.
    We must work both legs equally hard! :)

  • http://www.basketballforcoaches.com/ Coach Mac

    Hey Antonio,
    Great to see you’re keen to get this vertical jump program into your schedule. It’s a very full schedule!
    I’d stick with what the program outlines and perform the jump program every other day.
    I wouldn’t expect you to get maximum results with such a full schedule, if you’re not giving rest to your leg muscles adequately, which is hard to do with a schedule like yours, then it’s hard to achieve maximum.
    I’d still do the program though. For you I’d recommend doing it first thing in the morning before you work on your game. Maybe cut 15 – 20 minutes out of your training to do this. It’ll be worth it in the end I promise :)

  • http://www.basketballforcoaches.com/ Coach Mac

    Animesh,
    Not a problem at all :) Make sure to let me know how you go!

  • http://www.basketballforcoaches.com/ Coach Mac

    Hey Ballislife,
    What’s your reason for wanting to add more days to the program? If it’s to get better results, I admire your desire to be the best you can be, but from experience it won’t do you much good.
    I’d recommend stick with the program how it is. Every second day :)

  • http://www.basketballforcoaches.com/ Coach Mac

    Hey Andrew,
    First of all, your health is most important. The last thing you want is permanent damage in your knees. I recommend you go and get them checked out ASAP.
    I wouldn’t recommend you increase the difficulty of the workout. As you can read in the comments there are players who also thought it was too easy but then went on to get massive gains by following the program!
    It works! Give it a shot :)

  • Shannon Ruffin

    Coach Mac, Thank you for your suggestions and expertise in the areas of player development. My question is, do you think it is ok to perform an upper body workout simultaneously with your program.

    • http://www.basketballforcoaches.com/ Coach Mac

      Hey Shannon,
      Thanks for your kind words :) Yeah I’d encourage doing an upper-body workout at the same time!

  • Calinescu Vali

    Hey Coach, I was thinking about doing the program, but I’d also like to play ball since it’s summer and I don’t have much time the rest of the year. I also have swimming lessons 2 times a week and I was thinking maybe I can play ball every 2 days that I don’t swim and do the program on the same day. Would it be better to do it the same day after I play or the other day and play ball in my rest day?

    • http://www.basketballforcoaches.com/ Coach Mac

      Hey Calinescue,
      Do the program before your games on your basketball days :)

  • Quincy Smith

    Coach, if I have a game on a workout day than should I do the workout before or after the game?

    • http://www.basketballforcoaches.com/ Coach Mac

      Hey Quincy,
      I’d do it before the game!

  • YairS

    hey coach ! if i start the program today, I cant do any kind of sport for the next 12 weeks???

    it off-season. i want to go out and imrove other skills too

    • http://www.basketballforcoaches.com/ Coach Mac

      Hey Yair,
      I just recommend you give your legs plenty of rest throughout the 12 weeks. As long as you’re not playing games every day you should be fine. Still get up shooting workouts and scrimmage once a week or so.

  • http://www.basketballforcoaches.com/ Coach Mac

    Hey Aj,
    That’s really impossible to tell. My advice is to just stick with the program and you let us know when you can dunk! :)

  • http://www.basketballforcoaches.com/ Coach Mac

    Hey Faizan,
    You can lift and play a bit of basketball. The reason is just to rest the legs as much as possible during the program. The more rest you can get the better!

  • http://www.basketballforcoaches.com/ Coach Mac

    Hey Jordan,
    Completely normal. Have to let the muscles fully recover before you’ll get maximum results. I’d keep at the program if I was you and you’ll see at the end just how well you can do ;)

  • http://www.basketballforcoaches.com/ Coach Mac

    Hey Mohammed,
    That’s a new one… You can still do skills training while on this program… I just wouldn’t recommend heaps of it. I’m not sure… you could try doing this program every 3 days instead? I’m not sure if that would have the same results though. Maybe this program just isn’t for you right now…

  • http://www.basketballforcoaches.com/ Coach Mac

    Hey Nicholas,
    It will take a bit until your legs get used to it. Similar as when you go to the gym for the first time and can’t move for days haha.
    If you really can’t do it wait until the day you can and continue from there. It’ll get easier as you go I promise!

  • http://www.basketballforcoaches.com/ Coach Mac

    Hey Broden,
    Have a read of the whole article and it will explain it completely :) Every second day.

  • http://www.basketballforcoaches.com/ Coach Mac

    Hey Quincy,
    Haha I’ve never got that far. I’ve talked to players that have done the jump workout a complete second time and have got results but by far not as much as the first time they did it!

  • http://www.basketballforcoaches.com/ Coach Mac

    Hey Mason,
    I’m really not sure! Test the program and see :)

  • http://www.basketballforcoaches.com/ Coach Mac

    Antonio,
    Yeah I’d be skipping leg day in the gym! You’ll be doing enough to keep them in shape ;)
    Yep. 3 sets for each leg!

  • http://www.basketballforcoaches.com/ Coach Mac

    Hey Leonidas,
    Yeah wait one minute between each exercise! You wouldn’t be able to perform the whole thing to your best jumping ability otherwise!

  • http://www.basketballforcoaches.com/ Coach Mac

    Ahmed,
    One of the main reasons I created this workout was so players could do it at home without any equipment :)

  • http://www.basketballforcoaches.com/ Coach Mac

    Hey bomber,
    Yeah I think that will work just fine. Bit of extra rest never hurt anyone! :)

  • http://www.basketballforcoaches.com/ Coach Mac

    JanarR,
    Yeah go for it man. All upper body stuff should be fine.

  • http://www.basketballforcoaches.com/ Coach Mac

    Quincy,
    That will definitely negatively effect your results in July. Maybe give it a miss so you can rest up for the games if that’s your preference. I think you’ll struggle making gains if you never rest.

  • http://www.basketballforcoaches.com/ Coach Mac

    Ryan,
    Good to see your enthusiasm when many in your situation wouldn’t give it a try! I’d recommend you still skip for the set amount of time, just without the rope. Just little bounces off the ground for the set amount of time :)

    • Ryan

      Sure thing, than you!

  • Erick

    Hey coach, I’m currently doing x-country 5 days a week, and afterwards there is only one week rest before basketball and same before track so there will never really be enough rest space to do this program, would it still be okay to try this for minimal results, or would this negstively affect my performance?

    • http://www.basketballforcoaches.com/ Coach Mac

      Hey Erick,
      It won’t negatively affect your performance… but I’m not sure how much you’ll gain with such minimal rest.
      Give the workout a try and let me know how you go! :)

  • http://www.basketballforcoaches.com/ Coach Mac

    Hey Antonio,
    Everyone’s different so nothing is ever ‘to be expected’. I do agree you should wait till the end of the rest week before you test your vertical again though. Get plenty of rest the next few days and then let me know how you go!

  • Kaleb Lunstra

    i have lifting mon wed fri… will this effect my vert???

    • http://www.basketballforcoaches.com/ Coach Mac

      Hey Kaleb,
      Make sure to get plenty of rest and I would highly recommend skipping the leg workout at the gym and let them recover from the jumping program!

  • http://www.basketballforcoaches.com/ Coach Mac

    Hey E.C,
    I haven’t developed a follow up program for this yet unfortunately. I’ll have to develop a maintenance program in the near future. I don’t see why doing one of the phases once a month shouldn’t be more than enough!

  • http://www.basketballforcoaches.com/ Coach Mac

    Hey Shannon,
    That’s awesome. Good to see you taking the time to help your son out. Let me know how he goes!

  • http://www.basketballforcoaches.com/ Coach Mac

    Hey Abhishek,
    Not necessarily. If you’re not feeling anything in a few workouts though then that may be a problem…

  • http://www.basketballforcoaches.com/ Coach Mac

    Hey Lefteris,
    Fantastic to see you’re having so much success with the program! 8 inches in an insane improvement.
    I don’t know if you’ll be able to dunk. I can’t make claims like that… but by the way you’re going the future looks bright for your vertical leap!

  • http://www.basketballforcoaches.com/ Coach Mac

    Hey Kyle,
    That’s great news! Congratulations on your massive improvement. Let me know how you go by the end of the program!

  • Samuel Luna

    Hey Coach. I got a question do you this program with weights or without?

    • http://www.basketballforcoaches.com/ Coach Mac

      Hey Samuel,
      This program is designed to be completed without weights :)

  • http://www.basketballforcoaches.com/ Coach Mac

    Hey Nick,
    You hit the nail on the head there… results do vary. So much! So it’s really impossible to say when each athlete will make the biggest improvement.
    I wouldn’t add extra sets if I was you. Complete the full 12 weeks once and I’m sure you’ll see great results! :)

  • http://www.basketballforcoaches.com/ Coach Mac

    Hey Arthur,
    It’s all about getting sufficient rest. I wouldn’t strain your legs too much by running while performing this program. A bit is alright… I understand all athletes need to keep up their fitness… but make sure you’re resting enough!

  • Randy21

    Honestly I am almost done the first phase two more days. (Four including rest) I’ve gotten way higher up there now. Just curious as to knowing whether or not if the next to phases will also have nearly as much increase? Also during the week break do you think I will see better results after being fully recovered.

    • Coach Mac

      Hey Randy,
      Good to hear you’ve made an increase in your vertical :)
      It always depends on the player so I can’t predict what will happen. You’ll definitely see the best results after the full week of rest after each phase!

  • Garry

    hey coach i’ve started the program and on my second rest day i already feel stronger it’s working great!!!
    just curious what one rep counts as for a lung jump (one jump or when feet are back in starting position)

    • Coach Mac

      Hey Garry,
      That’s awesome keep pushing with the program!
      2 jumps equals one rep so that you’re working both legs equally! :)

  • Leigh

    Hello, I have had a slight dilemma, I recently did a leg workout with dumbbells, after I completed it, I made sure I had plenty of protein etc. I had 110g of Protein the day I did the workout, and 100g through the next two days, on the recovery days I went out and played basketball for about 2 hours, 3 days after the workout, my jump is significantly lower then the day I did the workout! What is the issue? Should I actually rest and not play basketball on my recovery days? Thanks in advanced, from Leigh.

    • Coach Mac

      Hey Leigh,
      That’s exactly what you want. Your leg muscles are fatigued and are broken down from the workout.
      So what happens next? They build back stronger than they were before!
      Keep getting as much rest as you can and the results will come! :)

  • skomi

    Hi coach :)
    I’d like to ask. whether in the days of the break during stage can do cardio training and how much would you recommend distačnu? If you can not work.

    • Coach Mac

      Hey Skomi,
      You can do a bit of cardio… I would warn you not to do too much though during this program.
      The workout alone will be great cardio and then you want to rest the rest of the time.

  • Renee Brozowski

    Hey! How do we keep up our vertical jump fitness after we finish the program? Also, I am ding this workout to improve my jump for soccer, and was wondering if there were any major alterations you would make. Thanks!
    Renée

    • Coach Mac

      Hi Renee,
      I haven’t really come up with a maintenance program for after finishing this one…
      An good option I would recommend would be to pick a phase and do it for one week in every month.
      Your vertical leap won’t go away quickly once the program is finished :)

  • Renee Brozowski

    Also, when you say 3 sets of 10 reps for the lunge jumps do you mean 10 for each leg? so 20 all together? That is what I have been doing.

    • Coach Mac

      Renee,
      Yep you got it right :) Keep up the good work!

  • kazeem

    Hey coach I looked over the program and the comments and I will be doing this starting Monday. Few questions I have, my aunt bought me a weight vest for my birthday and I would love for it to get some action can I use it for the workout ( it’s a 40 pound vest and weight could be take off) also I wanted to know if I could have a leg day in the gym with low sets and reps ( my leg workout contist of 4 to 5 workouts 2-3 sets for 5 reps) .

    • Coach Mac

      Hey Kazeem,
      Great to see you’re going to give the program a go!
      I’m not always super keen on the weight vests. I’d recommend going through the program without it first and seeing the results you get.
      I’d stay away from the gym while performing this program. That’s what I’ve been recommending to players when they ask :)

  • Vincent

    in my first phase , sometimes I’ve rested for 2-3 days . Is it okey coach ? It would be affect the result of my jump ?

    • Coach Mac

      Hey Vincent,
      It’s better to get too much rest than too little rest! Just try and stick to the program as best you can :)

  • http://www.basketballforcoaches.com/ Coach Mac

    Hey Marwan,
    First, I can never predict whether you’ll be able to dunk or not… I don’t want to give players false hope. But I can guarantee you will gain from this program.
    Your schedule does look quite full. I’m not sure if you’ll get the adequate rest to make significant gains.

    • Marwan Ashraf Shoman

      thank you coach for replying my comment.

  • Kobe Byron

    Hi coach i want to do your program as well as another one at the same time. That means during the rest days i’m gonna be doing the other program. Is that alright

    • http://www.basketballforcoaches.com/ Coach Mac

      Hey Kobe,
      Another jumping program at the same time?

  • Kobi Johnson

    Can I use jumping jack instead of jumping ropes or do I have to get a jump rope

    • http://www.basketballforcoaches.com/ Coach Mac

      Hey Kobi,
      Yeah sure jumping jacks is fine if you don’t have a skipping rope. You’re only using it to get warmed up!

  • Kyle Barcial

    are we still able to work on our skills ? Or do we just focus on the program

    • http://www.basketballforcoaches.com/ Coach Mac

      Hey Kyle,
      Still work on your skills in the off-season, just take it easy on your legs while doing this program because we want them to rest as much as possible!

  • http://www.basketballforcoaches.com/ Coach Mac

    Hey Malcolm,
    Yes I believe this can substitute nicely for the cardio. You’ll definitely be getting in a good workout with this program!
    I wouldn’t add leg weight straight away though, as you said the great comments posted about this workout is a testament that they work without weight. So I wouldn’t… :)

  • http://www.basketballforcoaches.com/ Coach Mac

    Hey Slim,
    I would do it after if I was you. Get some nutrition into you, wait a bit, and then do the workout :)

  • http://www.basketballforcoaches.com/ Coach Mac

    Hey Kyle,
    Still practice your dribbling, shooting, and other skills. Just make sure you take it easy on your legs. So I wouldn’t recommend intense cardio workouts. Just basic skill work.

  • http://www.basketballforcoaches.com/ Coach Mac

    Hey YairS,
    Yes you should be doing 20 leg switches. I know it does get hard… but it’ll be worth it! :)

  • http://www.basketballforcoaches.com/ Coach Mac

    Hey Hazem,
    Yeah still get your shots up during the off-season. Just make sure to rest your legs up for all the workouts as that’s when we recover and make gains :)

  • http://www.basketballforcoaches.com/ Coach Mac

    Hey Slim,
    I’m not sure of the effects fasting would have so feel free to do whatever you think is best :)

  • http://www.basketballforcoaches.com/ Coach Mac

    Hey Taaha,
    That’s weird that you aren’t feeling any soreness. Are you jumping as high as you can on each jump. You must make sure you’re working as hard as you can :)

  • http://www.basketballforcoaches.com/ Coach Mac

    Hey Nelly,
    Did you wait a week before you tested your vertical again? Because it’s the week of recovery that your body will regain strength and increase your leap.

  • http://www.basketballforcoaches.com/ Coach Mac

    Hey Tamel,
    Yes I would stretch in the off-days. It’ll help with your muscle recovery :)

  • http://www.basketballforcoaches.com/ Coach Mac

    Hey David,
    Continue on from where you’re at now. The extra week of rest shouldn’t be a problem :)

  • http://www.basketballforcoaches.com/ Coach Mac

    Hey Antonio,
    Good to see how keen you are to continue improving!
    Do get some skills training in on your off-days. Just make sure it’s not too strenuous on the legs so that they can rest as much as possible. Ball-handling and shooting drills should be fine but I would caution you on too much 5-on-5 :)

  • http://www.basketballforcoaches.com/ Coach Mac

    Hey T Swag,
    Haha sounds good to me. Let me know how much you improve by the end of it! :)

  • bb

    Hey coach, I’m so grateful for your program, Thanks a lot. I took a month off this program after completing the 3 phases, although I played a lot of 5-5 in the last phase which reduced my results, but now i get how important rest is. I wanna start the program again, but will i benefit from it as much as i did before? I usually use weight for some of the workout like squats. but when i don’t have access to a gym i do it without. And i was wondering, if i stop working out on my legs for like 6 months will I lose my jump?
    Thanks aloot Coach

    • http://www.basketballforcoaches.com/ Coach Mac

      Hey BB,
      Rest is important you’re correct!
      I’m really not sure and it varies a lot the second time around. Some make similar gains and some make much less.
      You highly doubt you’ll lose your jump as long as you’re still staying active and playing basketball regularly.
      Let me know how you go :)

  • Sandy

    Hey Coach Mac, i usually run 2-3 miles a day. Can I start this program and keep running alternate days when i am not doing this program. What do you suggest? i need to increase my vertical jump very badly

    • http://www.basketballforcoaches.com/ Coach Mac

      Hey Sandy,
      If I was you I would at least cut the runs back to 1-2 times per week. That way you’ll give your legs a few extra rest days to recover. If you need to keep up your running routine I’m not sure if you’ll have much success to be honest. It will be hard for your legs to get stronger without rest.

  • http://www.basketballforcoaches.com/ Coach Mac

    Hey Mark,
    Good to hear you’re keen to do the program. Let me know your results!

  • http://www.basketballforcoaches.com/ Coach Mac

    Hey Jake,
    Hopefully this program can help you gain that bit extra to get you to the 360!
    For laterals you do want to keep them quick side to side. I wouldn’t switch to jumping higher. Instead, if you feel you need to, add more repetitions to the small, quick jumps :)
    Let me know how you go Jake!

  • http://www.basketballforcoaches.com/ Coach Mac

    Hey Zach,
    I hope everyone understands rest is the most important part of the program. It’s where we repair our muscles and grow stronger :)

  • http://www.basketballforcoaches.com/ Coach Mac

    Hey Marwan,
    I’m not sure why you’re not feeling soreness. Yes you definitely should be bending your knee’s during alternate lunge jumps :)

  • http://www.basketballforcoaches.com/ Coach Mac

    Hey Boone,
    Glad you’re currently enjoying the program :) You can. Some players make significant gains again the second time and some don’t. I recommend taking a month or at least a few weeks off before doing it a second time around though.

  • http://www.basketballforcoaches.com/ Coach Mac

    Hey Bhavya,
    That’s awesome! Congratulations. Hard work pays off :)
    Let me know your end result.

  • http://www.basketballforcoaches.com/ Coach Mac

    Hey Joe,
    I’m glad you’ve benefited from the program. That’s an incredible result and you should be proud of the hard work you’ve put in to achieve it!
    Can’t wait to hear your results from doing it next summer. Make sure you let me know how you go :)

  • http://www.basketballforcoaches.com/ Coach Mac

    Hey Lian,
    Yes you should continue working out your upper body on different days. Just make sure to keep leg exercises out of your gym routine. The jumping routine will be more than enough to compensate for it :)

  • http://www.basketballforcoaches.com/ Coach Mac

    Hey Alejandro,
    First I’m sorry to hear about your knee problems. Knee’s can be very hard to fix once they start getting problems, you may have a tough road ahead.
    To be honest I haven’t had much experience with these injuries and wouldn’t feel comfortable commenting on ways to treat it. I assume you’re seeking professional help with them so stick to the experts information. Good luck!

  • http://www.basketballforcoaches.com/ Coach Mac

    Hey Amir,
    Sounds like you’ve got it all sorted out. Good luck with the program :)

  • http://www.basketballforcoaches.com/ Coach Mac

    Hey Becta,
    Are you sure you’re fully recovered now? The last thing I want is a player to get an injury while performing my program. If you’re ok, I would go back and start from stage one just to make sure :)

  • Jacob Balderas

    Today was my first day doing it and I am tired. o.O I will keep doing this thx for the advice, Right now my vert is 20in Ill try hard

    • http://www.basketballforcoaches.com/ Coach Mac

      Hey Jacob,
      I look forward to hearing about your end results :)

  • Lyle Ghayur

    Hey coach,
    So I have been doing this program for a couple days now, and I realized that I may be overdoing it. I go to the gym essentially seven times a week, with only three of these days involving weight training (a 5×5 stronglift program) and the other days involving playing basketball (usually only shooting around, sometimes I do drills or play pick up). The thing is, my legs are really never sore, and they’re only slightly sore since starting this program. Should I cut some stuff out of my routine? I certainly don’t feel like I’m over training or anything.
    Thanks a ton!

    • http://www.basketballforcoaches.com/ Coach Mac

      Hey Lyle,
      Yeah rest is very important. Depends how much leg work you’re doing with your 5×5 program at the gym. If you’re only getting up light shots during shootaround that shouldn’t be too much of a problem.

  • http://www.basketballforcoaches.com/ Coach Mac

    Lian,
    It varies so much from player to player that I don’t give estimate how much a player will gain from the workout.
    You can do the jump workout a second time. I just recommend taking a few weeks to a month off before doing it again. It can be very taxing on the legs! :)

  • http://www.basketballforcoaches.com/ Coach Mac

    Sandy,
    Sounds good :)
    Sure can. Just do it on the off days!

  • Joe Gamino

    so im a junior in high school and ive been playin ball every day ami gonna have to stop playing and i can almost dunk it if i do phase one and i get great results can i stop? thanks

    • http://www.basketballforcoaches.com/ Coach Mac

      Hey Joe,
      You don’t have to completely stop playing basketball while doing this program. Just make sure you understand how important rest is and keep your workouts and games relatively light.
      You can stop whenever you’d like to. I recommend doing the full program for the best results though :)

  • Antonio Shantz

    coach, during phase 1 my legs felt light and pretty explosive after workouts, or on rest days in general. now in phase 2, im on week 6 and my legs are feeling heavier, is this normal, good or bad? I recently added weights to my alternating jump lunges, and slow motion squats so I thought this might be hurting me instead of helping, but im not sure? thanks

    • http://www.basketballforcoaches.com/ Coach Mac

      Hey Antonio,
      We do expect them to fatigue and the workouts get harder as you progress so it could be good or bad depending on how you’re feeling. I always advocate to not use weight for the first full use of the program. Maybe give the weight a miss for now and let me know how you feel :)

  • Evan

    Hey coach,
    I’m about to start this program in a few days so that I’ll be able to dunk and play basketball this fall for my school. I haven’t played before because I’m not great at shooting but I’ve been working on shooting and I have become alot better and I’m already pretty good at jumping considering I’m 5’4 and I can touch rim up to 9 and a half feet so I hope this program will help me get the extra height I need. I’ll make sure to post my progress.

    • http://www.basketballforcoaches.com/ Coach Mac

      Hey Evan,
      Great to hear that you’re excited about starting the program. Good luck with it and remember how important it is to get good rest :) Let me know how you go!

  • lucas

    Hey coach i was wondering if i could do my squats with weight or is it better to do it without

    • http://www.basketballforcoaches.com/ Coach Mac

      Hey Lucas,
      I’d recommend you doing it without weight at least for the first time use of the program. As you can see from the other comments people are making serious gains without ever touching weights :)

  • http://www.basketballforcoaches.com/ Coach Mac

    Hey John,
    Vertical jump increases directly correlate with increases in speed/agility/etc. So yes, people do increase. As for how much, just as I never take a guess at how many extra inches someone can gain on their jump, it’s hard to predict when it comes to speed too!

  • http://www.basketballforcoaches.com/ Coach Mac

    Hey Thomas,
    If that’s you’re only option then you don’t have much choice. Just get as much rest as you can and understand that you may not receive the maximum benefits from the program since you can’t rest as much as some others are :)

  • http://www.basketballforcoaches.com/ Coach Mac

    Hey Vball,
    Of course :) Any player from any sport that wants to increase their vertical jump can benefit from this program :)

  • http://www.basketballforcoaches.com/ Coach Mac

    Hey Jacob,
    That’s awesome man. Keep up the good work and I look forward to hearing your results later on in the program! :)

  • http://www.basketballforcoaches.com/ Coach Mac

    Awesome! :)

  • http://www.basketballforcoaches.com/ Coach Mac

    Hey again Anthony,
    This will help you out with straight leg calf jumps :) https://www.youtube.com/watch?v=MlVYw3f3ptQ

  • http://www.basketballforcoaches.com/ Coach Mac

    Sounds good Robert :)
    Hopefully you get some better results during the other phases!

  • http://www.basketballforcoaches.com/ Coach Mac

    Hey Abe,
    I think you’ll be fine with the amount you’re doing. At the end of the day you have to make the best of the amount of time you can and if jiu jitsu is something you do you have to work your vertical training around it. Again though, get as much rest as you can, and understand you may not achieve maximum results if you can’t rest up completely :) I look forward to hearing your results.

  • http://www.basketballforcoaches.com/ Coach Mac

    Hey again Leonidas,
    I do remember you commenting a while ago! That’s awesome. I’m glad the program’s working out well for you. I’d love to hear about your progress as you go through the program!

  • http://www.basketballforcoaches.com/ Coach Mac

    Hey NoobPXM,
    I believe it’s still one of the most effective workouts for vertical jump training the feedback I hear is backing that up. I also believe it’s the easiest as it requires no equipment :)

  • James

    Coach? I missed a couple of workouts. What should I do?

    • http://www.basketballforcoaches.com/ Coach Mac

      Hey James,
      That depends how many you missed. If it was only a couple, just start on from where you are now.
      If it was a few weeks, start the phase all over again :)

  • http://www.basketballforcoaches.com/ Coach Mac

    Hey Luka,
    That should be fine since none of the other two are taxing on your legs :)

  • http://www.basketballforcoaches.com/ Coach Mac

    Hey Leonidas,
    Yes that’s correct!

  • http://www.basketballforcoaches.com/ Coach Mac

    Hey Tres,
    It’s good to see your taking your basketball seriously and trying to get better every day. Being more athletic can do nothing but great things for your basketball game so I think this program will do great things for you. Keep up the good work!

  • http://www.basketballforcoaches.com/ Coach Mac

    Hey,
    10 reps for each leg :)

  • http://www.basketballforcoaches.com/ Coach Mac

    Hey Lucas,
    1. Yeah that’s fine. Work on your game. Work on your shot. Just don’t do heaps of training that will impact your legs. Keep the sessions light and predominantly skill work.
    2. That sounds like a good plan to me :)

  • http://batman-news.com Ryan

    When I was 14 I was dunking on a 10 foot hoop but since then my vertical has dropped and I gained some weight. I just tried the other day to dunk again and I am very close. (Im 28 now) I hope to be able to increase my vertical again. I can only get about 4 inches above the rim right now but hopefully soon I will be able to get at least a foot above it. BTW im 6’1 and 225 pounds.

    • http://www.basketballforcoaches.com/ Coach Mac

      Hey Ryan,
      Good to see you’re still looking to increase your vertical at 28 years old. A lot of people start giving up by that time! Good luck!

  • Mason

    Hey coach, I just started this program today and it’s hard. But I’ve been doing this basketball guard training which I’m supposed to to 4 times a week and it goes into the days I should be resting. Any advice on what to do?

    • http://www.basketballforcoaches.com/ Coach Mac

      Hey Mason,
      How intense is your guard training?
      If you’re doing it on the same day as the jump training I recommend doing the jump training first.

  • jacob tucker

    hey coach will I get better results if I did the workouts every day, but still rested on week four and eight

    • http://www.basketballforcoaches.com/ Coach Mac

      Hey Jacob,
      I don’t recommend doing the workout every day. Without time to recovery it will make it very hard to make gains!

  • Saad Mustafa

    Hey coach, would swimming on off days or the same day after the program affect my results?

    • http://www.basketballforcoaches.com/ Coach Mac

      Hey Saad,
      Swimming should be fine. I’d recommend doing it on the off-days :)

  • http://www.basketballforcoaches.com/ Coach Mac

    Hey,
    Congratulations on your gains! Yeah that sounds like a good plan to me. I don’t have a plan written out for strength and power work but I’m sure you can find one easily on the internet.

  • http://www.basketballforcoaches.com/ Coach Mac

    Hey Enrik,
    The frequency of the workout is every second day. Make sure you stick to it :)

  • http://www.basketballforcoaches.com/ Coach Mac

    Hey Bart,
    I would probably go back if you miss a week. A day or two is usually fine… but it won’t hurt starting again! :)

  • http://www.basketballforcoaches.com/ Coach Mac

    Hey Christian,
    Just measure standing reach flat-footed. That’s how they measure them professionally :)

  • http://www.basketballforcoaches.com/ Coach Mac

    Hey Phatt,
    Nope your legs are meant to be sore! By doing the vertical workout you’re breaking down the muscles so that they build back stronger than before!

  • http://www.basketballforcoaches.com/ Coach Mac

    Hey Rowi,
    Upper body work is fine. I recommend doing it on the days off if you’d like… but I’d stay away from leg work since you want the muscles to fully repair from the jumping program :)

  • http://www.basketballforcoaches.com/ Coach Mac

    Hey Marwan,
    I like the explosiveness that vertical training provides. In my opinion these are more effective and I’m sure the results of a lot of people in the comments displays that. But each to their own!

    • Marwan Ashraf Shoman

      thank you coach for replying i’m gonna try it and tell you

  • http://www.basketballforcoaches.com/ Coach Mac

    Hi Romi,
    Sorry if I haven’t been completely clear. Let me use an example to explain my point.
    For “Single-Leg Lateral Jumps – 3 sets of 15 repetitions” you would do 6 sets all together.
    Eg. 1 set using your left then immediately 1 set using your right. Then take a break.
    Hope that makes more sense :)

  • http://www.basketballforcoaches.com/ Coach Mac

    Hey,
    I believe your legs need a bit of a longer rest after the 12 weeks is over. You could do this program a second time, but don’t expect to achieve the same results. If you do want to do it a second time I’d take 3 – 4 weeks off before doing it again.

  • http://www.basketballforcoaches.com/ Coach Mac

    Hey Elliot,
    I know referees do work hard but I don’t think that will have too much impact on your results. I’d still do it if I was you.
    It really only takes 20 minutes per day anyway, so what do you have to lose? Not much :)

  • http://www.basketballforcoaches.com/ Coach Mac

    Hey James,
    I think you’ll be fine. Give it a go and let me know the results :)

  • http://www.basketballforcoaches.com/ Coach Mac

    Hey Zach,
    Don’t worry your vertical increase won’t fade quickly as long as you’re staying active. I’ve told others it might be beneficial to do this program for a week every month or two.

  • http://www.basketballforcoaches.com/ Coach Mac

    Hey Kyo,
    Even though it’s only bodyweight, this is still a great workout. It will be very different from your usual routine because vertical programs focus more on explosiveness. I definitely think it will still work for you :)

  • http://www.basketballforcoaches.com/ Coach Mac

    Hey Hwanf,
    It’s fantastic that you can evaluate and be honest with how you’ve been going. If you think you have the mental toughness to change it, start from the start and let’s see how you go!

  • http://www.basketballforcoaches.com/ Coach Mac

    Hey Lucas,
    Good luck with it. I’d love to hear your results after you finish it!

  • http://www.basketballforcoaches.com/ Coach Mac

    Hey Matt,
    Have a read of the comments on this post. You’ll find people are making incredible gains despite what some believe is an easy workout. I think you’ll be surprised :)

  • http://www.basketballforcoaches.com/ Coach Mac

    Hey Coach P,
    Glad you and your kids are loving the workout :) You’re 100% correct, explosiveness carries over into so many other aspects of basketball, not just jumping higher!

  • http://www.basketballforcoaches.com/ Coach Mac

    Hey Nikalaos,
    That’s awesome! I love hearing about success stories like this. You worked hard and I’m sure you deserved it. Keep up the good work!

  • David Lim

    Can I add other workout such as dumbbell lunges ,dumbbell squat and half squat and single leg deadlifts ,dumbbell knee drives and lateral lunges???

    • http://www.basketballforcoaches.com/ Coach Mac

      Hey David,
      I wouldn’t add anything. I made this program specifically without weights and it’s had great results for many athletes. Give it a shot :)

      • David Lim

        Thx coach I wanted to add all those because I done one program created by myself and it uses 4kg dumbbell and I thought that I wont see more improvement or change but I will give it a try thx for the advice coach mac!!
        And what streching I need to do for those??? Can I do only a little because it is only a warm up

        • http://www.basketballforcoaches.com/ Coach Mac

          Hey David,
          There’s a stretching guide I link to up the page. Check it out :)

  • Loop Rose

    Hey coach, I have a big problem. I started this program just yesterday but I have soccer season starting soon at end of august. There are practices everyday, so after I finish phase 1 can I pause the program for the whole soccer season and continue from phase 2 after the soccer season is over. Or should I start all over again? Will I get the same results if I start over again?

    • http://www.basketballforcoaches.com/ Coach Mac

      Hey Loop,
      If you only have time to do one phase of the program I would probably just hold off until you can do the full program without interruptions :)

  • Alan Lerner

    Very excited to try this out myself and then with my athletes. I’m a swim coach and I believe the future of the sport’s training will focus on plyometric exercises since modern swimming revolves around maintaining speed from the walls. The more speed from the walls, the faster swimmers will be.

    • http://www.basketballforcoaches.com/ Coach Mac

      Hey Alan,
      Good to hear there are other sports interested in my vertical program. I hope it helps your swimmers :)

  • Adam218

    Hey Coach, I’m 16, 6’2 and have a 26″ vertical leap and am just getting stuffed by the rim when i try, do you think this program will allow me to get those last few inches?

    • http://www.basketballforcoaches.com/ Coach Mac

      Hey Adam,
      Most definitely :) As you can see from the comments there’s a lot of athletes making improvements. Let me know your results! :)

  • Janinn

    Hi coach. Does this serve as an exercise? I mean by doing such will this help trim down wieght. Just asking. Thanks

    • http://www.basketballforcoaches.com/ Coach Mac

      Hey Janinn,
      It sure will as it’s physical activity… and very intense for some exercises. The only thing I would caution is depending on the weight of the athlete it could hurt the knees if the athlete is carrying too much weight.

  • Calinescu Vali

    Hey Coach,
    I managed to do first phase 6 times out of the 11 repetitions. Unfortunately, I wasn’t able to do it every second day and got up to 5 days between some repetitions. Now I’m positive I can keep it every second day and my question is: should I do the remaining 5 repetitions, rest, then start phase 2 or start phase 1 from the beginning with 11 repetitions? Thanks.

    • http://www.basketballforcoaches.com/ Coach Mac

      Hey Calinescu,
      Good to hear you’re able to commit to the program now. If I was you I’d go back and start from the start again :)

  • http://www.basketballforcoaches.com/ Coach Mac

    Hey Shaine,
    Glad you’re having success with the program! Good luck with phase 3 and make sure to let me know how you go!

  • http://www.basketballforcoaches.com/ Coach Mac

    Hey Nicolas,
    I did reply to you on FaceBook but just incase anyone else is reading…
    Whether you improve after phase one can very athlete to athlete. Most do make a small gain AFTER the week of rest after phase one. We all must remember how important that week of recovery really is :)

  • http://www.basketballforcoaches.com/ Coach Mac

    Hey Mason,
    Yeah sure :) I do recommend working out the upper body on off-training days.

  • http://www.basketballforcoaches.com/ Coach Mac

    I have heard of it. Never really looked into it though!

  • http://www.basketballforcoaches.com/ Coach Mac

    Hi Allon,
    You perform the vertical workout every second day :)

  • http://www.basketballforcoaches.com/ Coach Mac

    Hey John,
    That should be fine. It just means your muscles are breaking down and will start repairing and strengthening. But if you’re really sore wait an extra day and start back up :)

  • Erik Harutyunyan

    I’m interested in starting this program but can you tell me about how many inches i would gain on my vertical jump after each phase?

    • http://www.basketballforcoaches.com/ Coach Mac

      Hey Erik,
      Impossible to answer. Give it a try and let me know how you go :)

  • Ryan Carlin

    How much does the average athlete improve?

    • http://www.basketballforcoaches.com/ Coach Mac

      Hey Ryan,
      Impossible question to answer. Not everyone replies and tells me how they go. And there’s too many other factors that go into it.

  • Erik Harutyunyan

    Wall Sit- 3 sets for 40 seconds
    jump rope- 5 minutes
    rest- 2 minutes
    jump rope- 5 minutes
    squats with heavy dumbbells- 3 sets of 12 reps
    chair step ups w/ heavy dumbbells- 3 sets of 8 reps
    tuck jumps- 3 sets of 10 reps
    high reach jumps- 3 sets of 8 reps
    rest- 2 minutes
    depth jumps- 3 sets of 12 reps
    lateral jumps- 3 sets of 25 reps
    calf raises- 3 sets of 25 reps
    I kind of incorporated my workouts with the ones list on the website to come up with this workout. If i do this every other day and eat right would i be able to dunk to about 5 weeks?

    • http://www.basketballforcoaches.com/ Coach Mac

      Hey Erik,
      Nice program you have there.
      As to if it will work, I wouldn’t know. I’ve never tried it or experienced it with my players.
      But I do know the program listed above works wonders. You can tell from all the comments :)

  • Mark Stoltzfus

    Hey coach… I’m 18 and have a full time job,(roofing). U think this program will help anything with all the exercise I get from running around on a roof??

    • http://www.basketballforcoaches.com/ Coach Mac

      Hey Mark,
      Your job sounds intense! I guess the only way to really know is to give it a shot. Couldn’t hurt, could it? :)

  • Roi Carlos

    coach im 15 and a student my height is 5’3 my standing long jump is 231cm. after your program will i be able to dunk a 10 foot hoop

    • http://www.basketballforcoaches.com/ Coach Mac

      Hey Roi,
      I’m sorry but I really can’t give you a good answer on that. Every athlete is so different that I could never guess what improvements each will make. You’ll have to try it out and see!

  • Tim

    Hey coach, would this be compatible if I combine it with a schedule where I already workout 3 or 4 times a week, but upper body stuff only?

    • http://www.basketballforcoaches.com/ Coach Mac

      Hey Tim,
      As long as you’re not working out your legs and you’re getting adequate nutrition to keep up with all the muscle building you’ll be fine :)
      PS. REST!

  • D’Andre

    Hey coach
    For alternating lung jumps do is it a rep for each time we switch legs in the air

    • http://www.basketballforcoaches.com/ Coach Mac

      Hey D’Andre,
      It’s a rep each time you switch twice because we need to work both legs the same amount. So two jumps will equal one rep :)

  • http://www.basketballforcoaches.com/ Coach Mac

    Hey Charles,
    First off, I’m from Australia so I love that you’re using it for AFL! As for your schedule, that’s a tough one with you having so much going on as far as sport goes.
    I guess with that much on it won’t really make a difference when you start it. You could give it a shot and see how it goes (no harm in trying. It’s only about 20 minutes per day) or maybe hold off a bit until you have less on. Good luck!

  • http://www.basketballforcoaches.com/ Coach Mac

    Hey Gurtej,
    That really depends how frequent your training is. If you can do the program during your days off that would be perfect!

  • Taiwan Washington

    I’m 17 and 5’11. Idk what my veritcal is but I will measure it tomorrow morning. I’m literally about 2-4 inches away from dunking but I am relying on this program to improve my vertical! I will keep you up to date with my progress. I’m trying to dunk before the season starts in November which I’m sure I’d be able to and if I do you can use me as some sort of evidenc to your program lol. Peace!

    • http://www.basketballforcoaches.com/ Coach Mac

      Hey Taiwan,
      If 2 – 4 inches is all you need to dunk, based on other players success with this program, you should definitely get it :) Good luck!

      • Taiwan Washington

        I just want to say after the first day using your workout I was a bit skeptical about the program because I felt like the workout wasn’t intense enough. I just completed the second day of this program yesterday and now my legs are SORE. But I love it! I can’t wait for the ending results!

        • http://www.basketballforcoaches.com/ Coach Mac

          Hey Taiwan,
          That’s what many players say before it and it is a killer workout! I’m glad you gave the program a shot.
          Let me know how you go!

  • Antonio Shantz

    Coach I just started phase 3. Before I started at all, my vertical was 19 inches, then after phase 1 it was 21, and after phase 2 23.5 inches. After I finish the entire program I would like to restart it again as soon as possible, with weights. When should I restart the program and what exercises should I add weight to? Thank you so much for this program coach, and also for responding to the comments.

    • http://www.basketballforcoaches.com/ Coach Mac

      Hey Antonio,
      Good to see you’ve stuck with it and achieved the gradual success. It’s the little wins that add up to create big wins!
      I would wait at least a couple of weeks while resting before starting the program again. As for weight, a weighted vest couldn’t hurt if you’ve been through the program once. I wouldn’t change the exercises though :)

  • David Lim

    Hey couch ! One more question… for the alternating jump lunges is it jump for 20 times and switch leg for 20 times????? Means 20 reps in total???? And for the lateral jump is jump40times in total and left right each 20 rep right????

    • http://www.basketballforcoaches.com/ Coach Mac

      David,
      I don’t mind answering questions if they’ll help you!
      For alternating jump lunges you’ll start with your right foot forward, jump once and swap so that your left foot is forward, and then jump again so your right foot is forward and back to the original position. That equals one repetition.
      Same thing with laterals, two jumps will equal one repetition :)

  • vignesh

    Hi Coach,

    Do these questions help build strength or do they just help bring explosiveness for jumping.

    • http://www.basketballforcoaches.com/ Coach Mac

      Hey Vignesh,
      This program is mostly about improving athletes explosively :)

  • Oren

    Hi Coach,

    I just finished week 11! So far I’ve gained about 3-4 inches to my leap, and have far more consistency with my jumps. I’m about 3 inches from being able to dunk.

    What do you recommend doing next to get over the hump?

    • http://www.basketballforcoaches.com/ Coach Mac

      Hey Oren,
      That’s awesome. 3-4 inches doesn’t sound like much but it can make a huge difference during a game of basketball! I’d just continue with the program and make sure you’re getting enough rest! You’ll get there! :)

  • http://www.basketballforcoaches.com/ Coach Mac

    Hey Fabio,
    Unfortunately I don’t have any videos of it at the moment. But if you have any questions about any of the drills you can either ask in the comments and I’ll reply ASAP, or search the drill on YouTube and you’ll find most of them are covered :)

  • http://www.basketballforcoaches.com/ Coach Mac

    Hey Mustafa,
    It depends on many factors and not just your overall weight. How your knees will take it, how much weight is fat or muscle. The last thing I want is for this program to contribute to a players’ injury so feel free to consult a doctor first and ask if you’ll be right :)

    • Mustafa Ahmed

      Hey coach,
      I already play competitive basketball and workout pretty hard, so iam sure my knees will take it. Do you still think I should talk to a doctor before I start?

      • http://www.basketballforcoaches.com/ Coach Mac

        Mustafa,
        Give it a shot then. But if your knees do start to experience any pain then please stop and consult a doctor before continuing :)

  • http://www.basketballforcoaches.com/ Coach Mac

    Hey!
    No modifications to the workout. All exercises work both legs equally well :)
    I’m sorry but I still am refusing to answer the ‘best’ or ‘most’ questions on here. I don’t want to give players false hope since everyone’s different, and because I simply don’t keep track of it. But I do urge you to check out some of the best comments. There’s testimonials of some great increases in there! :)

  • http://www.basketballforcoaches.com/ Coach Mac

    Hey AirD,
    1. You can do it again. Just make sure to take at least a couple of weeks off after the program.
    2. Depends on a ton of different factors.
    3. Without weights? There are no weights in this program :)

  • http://www.basketballforcoaches.com/ Coach Mac

    Hey Dan,
    Depends on the frequency at which you’re hitting the gym to gain muscle. If you can rotate each day between the two that’d be your best option.
    You’re right I really can’t tell you. But you can check some of the top comments out and you’ll find a few examples in there!

  • http://www.basketballforcoaches.com/ Coach Mac

    Hey Larry,
    I have no idea how much you’ll gain! You’ll have to try it.
    Yes sure. Just make sure you’re getting adequate rest.

  • http://www.basketballforcoaches.com/ Coach Mac

    Hey David,
    If it doesn’t feel like a good pain to you take a couple of days off, wait until you feel no pain, and then continue with the workout. Your health is most important.
    Yes lateral jumps are just jumping left to right and right to left as fast as you can :)

  • http://www.basketballforcoaches.com/ Coach Mac

    Hey,
    You could if you wanted to. I haven’t had players do that so I’m not sure what results you’ll get. Let me know if it helps! :)

    • volleyball freak

      Thanks coach! I will let you know as soon I finish, I’m on phase 3 and 1 week into it

      • http://www.basketballforcoaches.com/ Coach Mac

        Sounds good! Looking forward to it :)

  • http://www.basketballforcoaches.com/ Coach Mac

    Hey Marwan,
    Definitely not. YouTube the exercise and double-check you’re doing it correctly. Some exercises effect some more than others. I’m sure it’s working. Just keep it up :)

  • http://www.basketballforcoaches.com/ Coach Mac

    Hey Adrian,
    You could do it multiple times per day… but it won’t help you at all. Stick to the current program. Trust me :)

  • http://www.basketballforcoaches.com/ Coach Mac

    Hey Joe,
    If that’s what you want to do you can. But do remember this is a long-term program. Don’t burn yourself out too soon. As you can see from other comments this program does definitely work!
    Resting a week lets your muscles fully repair :)

  • maxwright05

    hey Coach

    do you think i should use my ankle weights straight up, or wait until like Phase 2 or 3 before i begin to use them??

    • http://www.basketballforcoaches.com/ Coach Mac

      Hey Max,
      I’d complete the complete program by itself before I even thought about starting to use ankle weights. You’ll be surprised how effective it is! :)

  • Curtis

    Hey Coach, what is the average vertical improvement that you have heard from this program?

    • http://www.basketballforcoaches.com/ Coach Mac

      Hey Curtis,
      It varies too much from player-to-player for me to give a definitive answer. Everyone’s different :)

  • David Lim Zhe

    Hey coach I cant feel much pain or sore after I done the program but before I started this program I had made mine but more hard and need three days of rest but now after I done the program I cant feel much pain or sore … is it normal??? Or should I add something to the program?????

    • http://www.basketballforcoaches.com/ Coach Mac

      Hey David,
      You might want to add reps if it’s really too easy, but I do think the current program will work if you stick it out :)

  • Alen AlfreDo Kwan

    Coach, in frequency it says that 11 work outs per phase .. but im doing it every day .. im still at phase 1 .. is it okay ?

    • http://www.basketballforcoaches.com/ Coach Mac

      Hey Alen,
      I replied to you on FaceBook :) But definitely don’t do this workout every day. More isn’t better. You need time to rest your body!

  • Rok Roler

    Hi Coach! I’m 31 yo and my height is 6’4” and i’m playing basketball in semi-pro league for more than 12 years and STILL I CAN’T DUNK (very close to it – well i did for a couple of times when i had an “awesome day”)…but now I think I have to put an end to this non-dunking madness and start dunking before i’m too old and finish my active career. Please help me!!!!…what can i do??………Is this program better than any other program (i mean i have try air alert 3 for 8 weeks, still nothing worth mention has not been improoved) Is your programm really more affective? Thanks.

  • Angel

    Hicoach im 14 can doing this workout affect my height stunt it or stop it? Please help i want to start doing it and also can i workout chest pushups and 6pack while doing this workout?

    • http://www.basketballforcoaches.com/ Coach Mac

      Hey Angel,
      This workout won’t stunt your growth. Yeah you can do upper body work and core work on the off-days of the jumping :) good luck.

  • Venko

    Hey Coach! Im starting this great work out today and i wanted to ask you if i manage to increase my vert jump after completing it do i need to do it again after some months in order to maintain my jump or the effect will remain permanent as long as i play basketball and do regular exercises? Thanks in advance !

    • http://www.basketballforcoaches.com/ Coach Mac

      Hey Venko,
      They will be pretty much permanent changes once you’ve completed the program as long as you stay active and keep competing regularly. But I do sometimes recommend players do a week of it once every couple of months or so just to make sure :)

  • http://www.basketballforcoaches.com/ Coach Mac

    Hey Butch,
    That’s amazing :) I love hearing success stories like this. 5.25 inches after one phase is insanely good! I appreciate you taking the time to leave feedback. And your son deserves it for putting in the hard work to succeed. I’d love to hear how much he gained at the end of the program! :)

    • Butch Wintle

      I shall let you know at the end of the program for sure Coach !!

      • http://www.basketballforcoaches.com/ Coach Mac

        Looking forward to it!

  • http://www.basketballforcoaches.com/ Coach Mac

    Hey Cameron,
    How much you gain completely differs for different players so I’m not sure… but there’s no harm in trying, right? ;)

  • http://www.basketballforcoaches.com/ Coach Mac

    AirD,
    Yes this will increase speed too. It’s increasing the explosiveness in your legs! :)

  • Samuel LP

    Hey Coach,
    When doing a single leg lateral jump, do you only work on one leg or both ? If it’s the latter, do you switch legs while you’re in the air or do you do, like, one set using right leg, one set using left leg, etc.. ?

    • http://www.basketballforcoaches.com/ Coach Mac

      Hey Samuel,
      You got the correct answer second. One set using right leg, and then one set using your left leg.
      Good luck!

  • http://www.basketballforcoaches.com/ Coach Mac

    Hey Zak,
    The lateral jumps should be done as quick as you can with a very slight bend in the knee :)

  • http://www.basketballforcoaches.com/ Coach Mac

    Hey Sam,
    You shouldn’t have too much of a problem. The workout should take a maximum of about 45 minutes. It’s all about getting our priorities in order! :)

  • http://www.basketballforcoaches.com/ Coach Mac

    Hey David,
    I’ll be honest I’m not a guru at this subject. But I doubt it’s as clear cut as that. There are many different types of jumping. All I know is this program produces results! :)

  • http://www.basketballforcoaches.com/ Coach Mac

    Hey Max,
    It definitely works with bigger players. The only concern I ever have is the load it puts on the knees. If you start to feel any type of pain I recommend you stop. The last thing we want is an injury. You can jog on off days… but make sure you’re getting enough rest on those legs. That’s where the gains come from!

  • http://www.basketballforcoaches.com/ Coach Mac

    Hey JG,
    The jump rope is only a warm up so intensity isn’t the requirement with the first exercise. Just small hops on both legs for the required time :)

  • http://www.basketballforcoaches.com/ Coach Mac

    Hey D’Andre,
    Yeah definitely. Just make sure not to do anything too strenuous on your legs :) But getting up shots is completely OK.

  • http://www.basketballforcoaches.com/ Coach Mac

    Hey Shakaa,
    The point is to let the legs recover as much as possible. Since the legs don’t get stronger while doing the exercises, they get stronger during the recovery phase. Get up some shots, but take it easy :)

  • http://www.basketballforcoaches.com/ Coach Mac

    Hey Ravi,
    I wish it would help my players get taller! Unfortunately not :)

  • http://www.basketballforcoaches.com/ Coach Mac

    Hey Rok,
    Sounds like it’s a good pain. You’re breaking down the muscles so that they can grow back stronger! Wait until you’re pretty much pain free before the next workout. As for remedies to relax the pain, I’m sorry but there’s not much you can do about it!

  • http://www.basketballforcoaches.com/ Coach Mac

    Hey Jerry,
    I’ve never tried it so I can’t give a definitive answer to that. As long as you go through the complete program once without a weighted vest I don’t see which you can’t use one the second time around. Let me know if it helps you!

  • http://www.basketballforcoaches.com/ Coach Mac

    Hey Bartjee,
    That’s awesome! I love new sports using it! Let me know how you go! :)

  • http://www.basketballforcoaches.com/ Coach Mac

    Hey Brandon,
    You perform the phase 1 workout for the first 1 – 3 weeks and so on. So yes, your first 11 workouts will all be using the same phases program :)

  • http://www.basketballforcoaches.com/ Coach Mac

    Cameron,
    Looking forward to hearing your results :)

  • http://www.basketballforcoaches.com/ Coach Mac

    AirD,
    That’s alright :) Always happy to help anyone with a question!

  • Kuba

    Hey coach! Is it okay if i do any parallel workout (arms, chest etc.)?

    • http://www.basketballforcoaches.com/ Coach Mac

      Hey Kuba,
      Sure! Do your upper body workouts on the off-days to the vertical program :)

  • dAve

    is this more promising then a program like the jump manual

    • http://www.basketballforcoaches.com/ Coach Mac

      Hey Dave,
      It’s cheaper than all the other programs ;) and it’s been getting great reviews in the comments. Give it a shot!

  • Parsa Abdollahi

    Hi coach I can dunk on a 10 foot rim easily before this program,but I can’t do it in games.does the vertical leap helps me be a game dunker?

    • http://www.basketballforcoaches.com/ Coach Mac

      Hey Parsa,
      This program will help you increase your vertical leap regardless of it you’re in a game or not :)

  • http://www.basketballforcoaches.com/ Coach Mac

    Hey Jarrod,
    Another awesome success story to put in the books! That’s incredible. Congratulations to you. You reap the rewards when you’re willing to put in the hard work! :)

  • http://www.basketballforcoaches.com/ Coach Mac

    Hey Guy,
    Sure! This program will work for any sports. It will just make you jump higher! :)

  • http://www.basketballforcoaches.com/ Coach Mac

    Hey Umar,
    I think this program can definitely improve your vertical! That’s about all I can promise without having seen you in person :)

  • http://www.basketballforcoaches.com/ Coach Mac

    Hey Matthew,
    I’m really not sure. There have been comments from players reporting small increases after the first week, but it won’t be much. I’d wait until you have a bigger block of time that you can dedicate to it!

  • http://www.basketballforcoaches.com/ Coach Mac

    Hey Mack,
    I wouldn’t skip weeks. It’s not something I recommend. As you can see from the comments this program does work when it’s done correctly!

  • http://www.basketballforcoaches.com/ Coach Mac

    Hey Mark,
    I don’t like even the slightest chance that this program could result in injuring someone. I’d recommend you stop and go and see someone about your knee just to be safe. They’re very important!

  • http://www.basketballforcoaches.com/ Coach Mac

    Hey Haroldas,
    Yeah sure you can play a bit. The point is that you don’t want to be doing anything too excruciating on your legs (no long runs, squats). But you do want to continue skill work! :)

  • http://www.basketballforcoaches.com/ Coach Mac

    Sam,
    Anytime my man :) The hard work all pays off when I hear success stories because of the program. I love it!

  • http://www.basketballforcoaches.com/ Coach Mac

    Sam,
    I can’t say I’m a guru in that area so I’m not 100% sure… but if it’s working for you, keep it up! :)

  • http://www.basketballforcoaches.com/ Coach Mac

    Dave,
    I make no promises. I’m not asking for your money so I don’t feel like I need to. If you don’t like the look of the program, don’t do it. It’s up to you :)

  • marino sorvill

    Hi Coach..I’m 57 years old and play once a week in a pretty competitive 50 and over league. Im 5’10″ and 185lbs. In my younger days I was able to touch a 10 foot rim. I hadnt played at all for about 13 years..and just started again about 8 months ago. Right now I cant jump much more than around 12 to 14 inches. I have no joint problems nor ever had a knee or serious ankle injury. Do you think your program might help me..or am I to over the hill to see any benefits from it?

    • http://www.basketballforcoaches.com/ Coach Mac

      Hey Marino,
      Good on you for still wanting to improve at the age of 57! To be honest I really have no idea whether the program will help you. I’m not a guru in the field and don’t know specifically what age does to the muscles ability to recover and grow stronger. But I urge you to give it a go and let me know the results!

  • http://www.basketballforcoaches.com/ Coach Mac

    Hey Dany,
    You have an 8 inch basketball rim at your school? I’m sure you can dunk on that haha.
    But I’m not sure if you can gain 10 inches. I’m not sure with anyone and will never make guarantees. Everyone’s different. But I can tell you that you won’t lose any of your vertical leap by giving this program a try! :)

  • http://www.basketballforcoaches.com/ Coach Mac

    Mack,
    Yeah I know what you meant. I wouldn’t recommend it just because I haven’t tried it with any of my players. But you could try it and let me know how it goes?

  • Alejandro Gjezi

    im sorry, but what is an atlas orthogonist and how can it help heal degenerative tendon injuries? thanks for your input though!