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

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? πŸ™‚

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.


Update for 2016!

Best Vertical Jump Program in the World

I have found what I believe to be the current best vertical jump program in the world, and it’s Vert Shock by Adam Folker and Justin ‘Jus Fly’ 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.

Justin is the world’s highest dunker and has trained athletes to add 9 – 15 inches to their vertical jump in only a couple of weeks!

If you’re interested check out Adam and Justin’s product below. I highly recommend it.

Vert Shock by Adam Folker and Justin ‘Jus Fly’ Darlington.

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, β€˜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 ofΒ  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. Β 


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.


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.


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

OneΒ 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!


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.

Straight Leg Calf Jumps – Without bending your knees, jump up and down in the same spot. You won’t get very high off the ground and it will be the ankle doing all the movement which will work the calf muscle.

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. Β 


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. Β 


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.

I have found what I believe to be the current best vertical jump program in the world, and it’s Vert Shock by Adam Folker and Justin ‘Jus Fly’ Darlington.

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. Β 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.Β Rest is just as important as the routine.Β 

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

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  • 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 πŸ™‚ ?

        • 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 πŸ˜‰

  • 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


      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


      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 πŸ™‚

      – 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


    • Coach Mac

      That’s great to hear Ben.

      Let me know how you go!

      – Coach Mac

  • ian gwapo

    THANKS COACH πŸ™‚ 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 πŸ˜€ 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


      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


      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


      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 πŸ™‚

      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 πŸ˜‰

      – 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

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

    • Coach Mac


      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 πŸ™‚

      – 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


      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? πŸ™‚

  • 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


      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 πŸ™‚

      – 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


      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


      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


      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


      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 πŸ™‚

      – 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


      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


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

      – 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


      Awesome man. Get after it!

      – Coach Mac

  • michael

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

    • Coach Mac


      Yes the weekends count. No days off for basketball players! πŸ˜‰

      – 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


      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 πŸ™‚

    • Coach Mac


      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


      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


      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


      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 πŸ™‚

      – Coach Mac

  • Caleb

    Is it ok to do a workout on game day

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  • 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


      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


      You do the entire workout every second day. Jumping rope all the way to toe raises πŸ™‚

      – 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


        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


        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


      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


      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 πŸ™‚

      – 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


      Sure. Just don’t kill your body every day. Give yourself time to recover πŸ™‚

      – 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


      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


      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


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

      – 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.


    • Coach Mac


      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 πŸ™‚

      – 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


      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! πŸ™‚

      – Coach Mac

  • mersudin

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

    • Coach Mac


      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!


  • 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


      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


      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


      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


      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 ?


    • Coach Mac


      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


      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 πŸ™‚

      – 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?

    • 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 πŸ™‚

  • Abdul-Hakim

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

    • 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 πŸ™‚

  • 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

    • That depends on too many factors Abdul-Hakim. Why don’t you test the program and find out? πŸ˜‰

  • Mustapha

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

    • 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

    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.

    • 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.

        • 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…)

    • 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?

    • 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 πŸ™‚ Do what they think is best.

  • Andre Tran

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

    • 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 πŸ™‚

  • 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?

    • 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.

      • Malik Talha

        coach is it must to do rest one day after exersice..or i can do a little warm up. for example calf raises or situps

        • Malik,
          Situps are OK because you’re working on your core on the off-days. But not calf raises since that’s working on your legs. We want to keep all leg muscles completely rested on our off-days πŸ™‚

      • justine

        Hey coach can I dunk too? Only 5″5

        • Hey Justine,
          Depends how much more growing you do and how much you’re willing to work on your vertical πŸ™‚

  • Andre Tran

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

    • 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 πŸ™‚ 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?

    • Thanks for the positive comments πŸ™‚

      There are programs that incorporate weights but mine isn’t one of them. The point of my program is to keep everything simple πŸ™‚ 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

    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?

    • 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?

    • 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.

  • I wouldn’t recommend it.

    I highly advise you stick to the current program and see how it works for you πŸ™‚

  • 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! πŸ™‚

    • It should be. Give it a go and if you start feeling too much discomfort give it a rest and ask a professional πŸ™‚ 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?

    • 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 πŸ™‚

  • 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.

    • 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

    • You do the workout every second day πŸ™‚

  • 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.

    • 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?

    • I would probably wait a while. Work on your skills man. They’re much more important πŸ™‚

  • Krut

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

    • 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.

  • Lock your knee’s and jump using only your ankles. They must be done as quick as possible πŸ™‚

  • 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 πŸ™‚

  • 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 πŸ™‚ Just have to find time to do it.

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

  • Hey Kaan, Thanks for that πŸ™‚

    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 πŸ™‚

  • 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 πŸ™‚

  • 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 πŸ™‚

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

  • 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.

  • Definitely Miggs. Mid 20’s is still young! πŸ™‚

  • 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.

  • 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 πŸ™‚

  • 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! πŸ™‚

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

  • Of course. Genetically you might not get the same results as the guys will, but it will definitely help your vertical πŸ™‚

  • Lock your knee’s and jump using only your ankles. They must be done as quick as possible πŸ™‚

  • 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 .

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

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

  • 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 πŸ™‚

    • Hey Peterson,
      That’d be awesome man. Can’t wait to hear how you go! πŸ™‚

  • 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 ?

    • 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!

  • 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.

  • Miles,
    That’s good to hear! Means the program must be working πŸ˜‰
    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?

      • 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!

  • 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!

  • 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!

  • Hey Kyle,
    Sure this program can work for anyone!

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

  • Hi Riad,
    No problem πŸ™‚ I’m happy if you can find some success with it. Sure. Start it ASAP!

  • 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!

  • 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 πŸ™‚

  • 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!

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

  • 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 πŸ˜‰

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

  • 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

      • 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! πŸ™‚

  • 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 πŸ™‚

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

  • 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!

  • Hi Dhari,
    Every second day. Check out the ‘Frequency’ paragraph above πŸ™‚

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

  • 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! πŸ™‚

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

  • 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.

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

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

  • 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 ?

    • 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 πŸ™‚

      • Leonidas

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

        Keep up the good work πŸ™‚

  • 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.

  • 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 πŸ™‚

  • jaeruz datiles

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

    • 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?

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

  • 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?

    • 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 πŸ™‚

  • taaha

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

    • 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

    • 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?

    • 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 πŸ™‚

      • Ralf Jansen

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

        • Not a problem πŸ™‚
          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 πŸ™‚

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

  • 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)

    • 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.

  • 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.

  • 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 πŸ™‚ 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 πŸ™‚

  • 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?

    • 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!

  • Hi Gaunthier,
    Glad you’re enjoying the program πŸ™‚
    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”…

      • That’s awesome progress.
        Be sure to let me know your final result. I’d love to hear it πŸ™‚

  • 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!

  • 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.

  • 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! πŸ™‚

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

  • Hey Jaeruz,
    You might find this video helpful πŸ™‚

  • 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!

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

  • Hey Luke,
    I’d go back and start from the beginning of stage 2 πŸ™‚

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

  • 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?

    • 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!

  • 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!

  • 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! πŸ™‚

  • 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! πŸ™‚

  • 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. πŸ™‚

  • 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?

    • 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 πŸ™‚

  • 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 πŸ™‚

  • 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?

  • 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 πŸ™‚

  • 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!

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

  • 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!

  • 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 πŸ™‚

  • john

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

    • John,
      Yeah definitely. One leg followed by the other πŸ™‚

  • 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 πŸ™‚

    • 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

      • 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.

  • 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 πŸ™‚

  • 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?

    • 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 πŸ™‚

      • Bri

        Hey coach. Thanks so much! Really helps πŸ˜€ 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

        • Bri,
          Just continue with it πŸ™‚

  • Tarik Cata

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

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

  • 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??

    • 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?

        • 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!

  • Hey Joe,
    Good to hear from you again πŸ™‚
    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 πŸ™‚

    • Joe Harper

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

  • 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.

    • 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 πŸ™‚

  • 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!

    • 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 πŸ™‚

  • Zack Cunich

    My knees hurt quite severely after squatting, any advice?

    • 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?

    • 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)?

    • 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?

    • 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 πŸ™‚

  • Beast Mode

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

    • 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

    • 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 πŸ™‚

  • 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! πŸ™‚

  • 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 πŸ™‚

  • Animesh,
    Not a problem at all πŸ™‚ Make sure to let me know how you go!

  • 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 πŸ™‚

  • 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 πŸ™‚

  • 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.

    • Hey Shannon,
      Thanks for your kind words πŸ™‚ 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?

    • Hey Calinescue,
      Do the program before your games on your basketball days πŸ™‚

  • Quincy Smith

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

    • 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

    • 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.

  • 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! πŸ™‚

  • 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!

  • 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 πŸ˜‰

  • 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…

  • 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!

  • Hey Broden,
    Have a read of the whole article and it will explain it completely πŸ™‚ Every second day.

  • 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!

  • Hey Mason,
    I’m really not sure! Test the program and see πŸ™‚

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

  • 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!

  • Ahmed,
    One of the main reasons I created this workout was so players could do it at home without any equipment πŸ™‚

  • Hey bomber,
    Yeah I think that will work just fine. Bit of extra rest never hurt anyone! πŸ™‚

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

  • 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.

  • 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 πŸ™‚

    • 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?

    • 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! πŸ™‚

  • 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???

    • 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!

  • 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!

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

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

  • 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!

  • 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?

    • Hey Samuel,
      This program is designed to be completed without weights πŸ™‚

  • 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! πŸ™‚

  • 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 πŸ™‚
      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! πŸ™‚

  • 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! πŸ™‚

  • skomi

    Hi coach πŸ™‚
    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!

    • 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 πŸ™‚

  • 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

      Yep you got it right πŸ™‚ 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 πŸ™‚

  • 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 πŸ™‚

  • 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

    • 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

    • 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

    • 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!

  • 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… πŸ™‚

  • Hey Slim,
    I would do it after if I was you. Get some nutrition into you, wait a bit, and then do the workout πŸ™‚

  • 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.

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

  • 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 πŸ™‚

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

  • 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 πŸ™‚

  • 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.

  • Hey Tamel,
    Yes I would stretch in the off-days. It’ll help with your muscle recovery πŸ™‚

  • Hey David,
    Continue on from where you’re at now. The extra week of rest shouldn’t be a problem πŸ™‚

  • 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 πŸ™‚

  • Hey T Swag,
    Haha sounds good to me. Let me know how much you improve by the end of it! πŸ™‚

  • 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

    • 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 πŸ™‚

  • 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

    • 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.

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

  • 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 πŸ™‚
    Let me know how you go Jake!

  • 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 πŸ™‚

  • 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 πŸ™‚

  • Hey Boone,
    Glad you’re currently enjoying the program πŸ™‚ 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.

  • Hey Bhavya,
    That’s awesome! Congratulations. Hard work pays off πŸ™‚
    Let me know your end result.

  • 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 πŸ™‚

  • 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 πŸ™‚

  • 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!

  • Hey Amir,
    Sounds like you’ve got it all sorted out. Good luck with the program πŸ™‚

  • 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 πŸ™‚

  • 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

    • Hey Jacob,
      I look forward to hearing about your end results πŸ™‚

  • 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!

    • 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.

  • 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! πŸ™‚

  • Sandy,
    Sounds good πŸ™‚
    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

    • 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 πŸ™‚

  • 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

    • 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 πŸ™‚

  • 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.

    • 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 πŸ™‚ 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

    • 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 πŸ™‚

  • 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!

  • 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 πŸ™‚

  • Hey Vball,
    Of course πŸ™‚ Any player from any sport that wants to increase their vertical jump can benefit from this program πŸ™‚

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

  • Awesome! πŸ™‚

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

  • Sounds good Robert πŸ™‚
    Hopefully you get some better results during the other phases!

  • 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 πŸ™‚ I look forward to hearing your results.

  • 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!

  • 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 πŸ™‚

  • James

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

    • 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 πŸ™‚

  • Hey Luka,
    That should be fine since none of the other two are taxing on your legs πŸ™‚

  • Hey Leonidas,
    Yes that’s correct!

  • 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!

  • Hey,
    10 reps for each leg πŸ™‚

  • 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 πŸ™‚

  • 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.

    • 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?

    • 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

    • 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?

    • Hey Saad,
      Swimming should be fine. I’d recommend doing it on the off-days πŸ™‚

  • 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.

  • Hey Enrik,
    The frequency of the workout is every second day. Make sure you stick to it πŸ™‚

  • 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! πŸ™‚

  • Hey Christian,
    Just measure standing reach flat-footed. That’s how they measure them professionally πŸ™‚

  • 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!

  • 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 πŸ™‚

  • 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

  • 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 πŸ™‚

  • 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.

  • 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 πŸ™‚

  • Hey James,
    I think you’ll be fine. Give it a go and let me know the results πŸ™‚

  • 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.

  • 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 πŸ™‚

  • 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!

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

  • 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 πŸ™‚

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

  • 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???

    • 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 πŸ™‚

      • 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

        • Hey David,
          There’s a stretching guide I link to up the page. Check it out πŸ™‚

  • 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?

    • 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 πŸ™‚

  • 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.

    • Hey Alan,
      Good to hear there are other sports interested in my vertical program. I hope it helps your swimmers πŸ™‚

  • 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?

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

  • Janinn

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

    • 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.

    • 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 πŸ™‚

  • 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!

  • 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 πŸ™‚

  • Hey Mason,
    Yeah sure πŸ™‚ I do recommend working out the upper body on off-training days.

  • I have heard of it. Never really looked into it though!

  • Hi Allon,
    You perform the vertical workout every second day πŸ™‚

  • 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 πŸ™‚

  • 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?

    • Hey Erik,
      Impossible to answer. Give it a try and let me know how you go πŸ™‚

  • Ryan Carlin

    How much does the average athlete improve?

    • 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?

    • 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 πŸ™‚

  • 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??

    • 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? πŸ™‚

  • 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

    • 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?

    • 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 πŸ™‚
      PS. REST!

  • D’Andre

    Hey coach
    For alternating lung jumps do is it a rep for each time we switch legs in the air

    • 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 πŸ™‚

  • 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!

  • 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!

    • 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 πŸ™‚ 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!

        • 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.

    • 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 πŸ™‚

  • 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????

    • 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 πŸ™‚

  • vignesh

    Hi Coach,

    Do these questions help build strength or do they just help bring explosiveness for jumping.

    • Hey Vignesh,
      This program is mostly about improving athletes explosively πŸ™‚

  • 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?

    • 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! πŸ™‚

  • 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 πŸ™‚

  • 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 πŸ™‚

    • 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?

      • 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 πŸ™‚

  • Hey!
    No modifications to the workout. All exercises work both legs equally well πŸ™‚
    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! πŸ™‚

  • 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 πŸ™‚

  • 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!

  • 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.

  • 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 πŸ™‚

  • 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! πŸ™‚

    • volleyball freak

      Thanks coach! I will let you know as soon I finish, I’m on phase 3 and 1 week into it

      • Sounds good! Looking forward to it πŸ™‚

  • 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 πŸ™‚

  • 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 πŸ™‚

  • 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 πŸ™‚

  • 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??

    • 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! πŸ™‚

  • Curtis

    Hey Coach, what is the average vertical improvement that you have heard from this program?

    • Hey Curtis,
      It varies too much from player-to-player for me to give a definitive answer. Everyone’s different πŸ™‚

  • 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?????

    • 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 πŸ™‚

  • 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 ?

    • Hey Alen,
      I replied to you on FaceBook πŸ™‚ 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?

    • 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 πŸ™‚ 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 !

    • 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 πŸ™‚

  • Hey Butch,
    That’s amazing πŸ™‚ 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! πŸ™‚

    • Butch Wintle

      I shall let you know at the end of the program for sure Coach !!

  • Hey Cameron,
    How much you gain completely differs for different players so I’m not sure… but there’s no harm in trying, right? πŸ˜‰

  • AirD,
    Yes this will increase speed too. It’s increasing the explosiveness in your legs! πŸ™‚

  • 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.. ?

    • Hey Samuel,
      You got the correct answer second. One set using right leg, and then one set using your left leg.
      Good luck!

  • Hey Zak,
    The lateral jumps should be done as quick as you can with a very slight bend in the knee πŸ™‚

  • 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! πŸ™‚

  • 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! πŸ™‚

  • 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!

  • 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 πŸ™‚

  • Hey D’Andre,
    Yeah definitely. Just make sure not to do anything too strenuous on your legs πŸ™‚ But getting up shots is completely OK.

  • 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 πŸ™‚

  • Hey Ravi,
    I wish it would help my players get taller! Unfortunately not πŸ™‚

  • 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!

  • 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!

  • Hey Bartjee,
    That’s awesome! I love new sports using it! Let me know how you go! πŸ™‚

  • 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 πŸ™‚

  • Cameron,
    Looking forward to hearing your results πŸ™‚

  • AirD,
    That’s alright πŸ™‚ Always happy to help anyone with a question!

  • Kuba

    Hey coach! Is it okay if i do any parallel workout (arms, chest etc.)?

    • Hey Kuba,
      Sure! Do your upper body workouts on the off-days to the vertical program πŸ™‚

  • dAve

    is this more promising then a program like the jump manual

    • Hey Dave,
      It’s cheaper than all the other programs πŸ˜‰ 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?

    • Hey Parsa,
      This program will help you increase your vertical leap regardless of it you’re in a game or not πŸ™‚

  • 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! πŸ™‚

  • Hey Guy,
    Sure! This program will work for any sports. It will just make you jump higher! πŸ™‚

  • Hey Umar,
    I think this program can definitely improve your vertical! That’s about all I can promise without having seen you in person πŸ™‚

  • 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!

  • 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!

  • 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!

  • 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! πŸ™‚

  • Sam,
    Anytime my man πŸ™‚ The hard work all pays off when I hear success stories because of the program. I love it!

  • 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! πŸ™‚

  • 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 πŸ™‚

  • 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?

    • 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!

  • 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! πŸ™‚

  • 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!

  • D’Andre

    Hey coach
    I have to thank you because of this program i use to not be able to get close to rim but im in the beginning of week 3 in phase 1 and i am right under touching rim so i think i know by the end of phase 1 i will be able to do it
    So thank for this program

    • That’s Awesome D’Andre!
      Keep putting in the hard work and it pays off!

  • Jeorge


  • Kowego

    Hello coach, I have a question on how to do high-reach jumps. When you jump and land, do you need to explode back up immediately or reset, and then jump?

    • Hey Kowego,
      You don’t need to spring back up immediately. Reset, bend your knees, and explode back up!

  • Chris G

    for the single leg lateral jumps do you do the first set on your right leg and switch to left for the next set?

    • Hey Chris,
      That’s correct πŸ™‚

  • FloForward

    Hi coach, i want to improve my vertical jump to dunk properly, i already touch the rim easily with one and two hands and dunked a couple of time but i want to improve my accuracy. I already train twice a week with my team plus a match the week end, will it be too much if i do this program too ? If no should i do it on training days ?

    • Hey Flo,
      It would be much better for you if you could wait until you have some time off from your games. I assume they’re quite intense practices and games which you’ll need adequate time to recover from. You could give it a shot and see how you go, but you’ll definitely get better results if you had more time to recover πŸ™‚

      • FloForward

        ok thanks Coach πŸ™‚ i’ll try this for a week or two and see if my legs recover properly. If not i’ll wait the next offseason πŸ™‚

  • Hey Marwan,
    If you ever question how to do an exercise simply put it into YouTube and I’m sure you’ll find 100’s of videos showing you exactly how to do it! πŸ™‚

  • Hey Cedric,
    It depends how many practices you have a week and how intense they are whether you’ll have time to adequately recover enough to make gains.
    There won’t be any harm in trying πŸ™‚

  • Hey Rocky,
    Yeah you’re right about incorrectly doing the exercises by the sounds of it. No worries though it’s only phase one. Make sure you do everything correctly for the rest of the phases πŸ™‚
    Do I think you’ll be able to dunk? No idea! We’ll have to wait and see πŸ™‚

  • Hey Jeremy,
    I recommend doing skill work on the off days πŸ™‚

  • Hey Chris,
    Correct. Perform a set on your right leg, then a set on your left leg, and that equals one complete set (you have to work both legs equally). πŸ™‚

  • Kowego,
    Same thing with jump lunges πŸ™‚

  • Tyler

    First workout went good. I play basketball and volleyball I’m 6″4 only 15. I am always looking to increase my vertical. I have like a 30 inch vertical but I’m not that consistant with dunking. My vert was like 22 last year and I gained 8 inches from just jumping rope and lifting weights at the gym. I hope that this program could give me a boost to get an edge over my teammates and other players. I’ve read the comments and others are saying they see increases after phrase 1. I hope to do the same. I will tell you guys if I see any gains, but if this works then its well worth the time. If you really want to be an elite athlete, vertical is key for A: Getting noticed and B: To increase your athleticism. Thanks for the free exercises I can’t wait to see if I get gains. Thanks coach ill keep you updated.

    P.S You should also setup a feedback email so everybody can email you their progress.

    • Hey Tyler,
      Happy to see you’re giving my workout a go. I wish you the best of luck with it and can’t wait to hear your results πŸ™‚

  • Hey Hubert,
    Motivation isn’t something other people can help you with all the time. You have to want to get better. It’s got to be important to you.

    Yeah that’s fine. Just nothing too strenuous and make sure you give yourself time to recover πŸ™‚

  • Loo

    Hello Coach
    I’ve started the program and completed two weeks of that. Unfortunately I had no time to do the training and missed 3 days of the beginning of last week (1st phase). What is your advice ? Should I start over or continue the 3rd week from the point where I finished ?

    • Hey Loo,
      You should be right. Just continue from the first workout you missed πŸ™‚

  • Justine Vergara

    Sir can I dunk? I’m fourteen years old with a height of 5”5?? If yes can you give me some tips?

    • Hey Justine,
      Here’s a big tip: Follow the program! πŸ™‚

  • Bill

    Coach, have you ever had a 56 year old try your program? I used to be 6′ 2 3/4″ and could dunk reasonably well. I’m now about an inch shorter. I’m in excellent health and shape. Still fortunate to have excellent knees and back. I typically play against guys 30 years younger than myself. I don’t have any difficulty keeping up with the youngsters in terms of endurance, speed, or skill but I’m a little tired of being out jumped. Fortunately most young guys forget to box out (probably because they’re pretty sure they can out jump me) so I still usually collect more rebounds than they do. I’m down to where I can only just touch the rim. But it’s time to get some vertical back, maybe even dunk again. Following your program won’t be difficult…I’ve always been very dedicated to my training. So…..any old guys try your program? Thanks.

    • Hey Bill,
      Good to hear from you. We have had a couple of older guys around your age ask a similar question on the comments. I say go for it as long as your body is in capable condition (and it sounds like yours is). I never did hear back from them about their results though. But yes! Give it a go! πŸ™‚

  • vicotr song

    Hey Coach! I can get half my palm above the ring, after i finish this program do you think i can dunk? How far do i have to reach before i dunk?

    • Hey Victor,
      Sounds like all you need is a couple of extra inches too! I reckon after this program you’ll be able to get those inches and dunk!

      • vicotr song

        Thank you alot coach, am i allowed to rest 2 days sometimes instead of one? or will it affect the jumping program too much

        • Vicotr,
          It’s better to rest more than to increase the frequency of the training. Shouldn’t be a problem resting two days in a row πŸ™‚

          • vicotr song

            Thanks alot!. Also one more quick question. Will my vertical deteriorate if i don’t do any more workouts like these ones after i’ve finished phase 3?

          • Vicotr,
            Not unless you completely stop working out. I recommend to some to do one week of workout once every one or two months after the program if they’re scared of losing it.

  • Adhel

    hey coach im a 17 year old 6’2 i could already grab the ring and everything but my problem is i get rim blocked ever time i go up for a dunk you reckon i could dunk after completing this program? i could get my wrist above the ring with no problem

    • Hey Adhel,
      Sounds like all you need is an extra couple of inches and you’ll be throwing down. Give this program a go and I reckon you’ll get them! πŸ™‚

  • Bayani Angulo

    Coach,i am 43 years old,im still dreaming to reach a rim only this time,but im suffering previous accident from my two legs but right now everything is fine even i have steel in my left leg,i totally normal,i started to do the phase 1 and i am strongly interested to finish all the 12 weeks,do you think i got improve after this…or any additional increase my vertical jump…thanks for free resource from you!

    • Hey Bayani,
      As long as everything is fine medically with your legs there should be no reason why you wouldn’t gain from this program. Work hard and let me know your results πŸ™‚

      • Bayani Angulo

        Thanks for your reply,yes i already start,tomorrow is my third time for my first week exercise,even the lower fiber glass board i cannot reach thats why i am very interested to this program to make sure of some changes in my basketball career,i let you know any changes after my phase 1…thanks and god blessed you!

        • Bayani Angulo

          Coach,good evening,i already finish my phase 1,and today is my one week rest i already check how many inch in addition my vertical jump,i have 3 inches addition for my VJ im happy for this,im hoping for my phase 2 and phase 3 will be more inch to be add in my vert,jump…thanks

          • Hey Bavani,
            That’s awesome man. Congratulations on the progress. Keep working hard and you’ll see more improvements! πŸ™‚

  • John s

    Hey coach thank you so much for the workout. I will start tomorrow. I have a couple of questions if you have time to answer them. I play ball 3 times a week on consecutive days which is the minimum I play. Will I be able to reap the most benefits? Can I work my core on the off days of the program which are leg raises, bicycle kicks and stuff like that or should I just rest? I am 5’11 and weigh 140lbs. I have a very high metabolism and I am very active. Thanks

    • Hey John,
      Absolutely no problem with the core work on the off days, it’s the consecutive days of playing basketball that will affect your results. With no time to rest your legs, which is when they become stronger, it will be harder for you to get the most benefit out of the program. You can still give it a shot, but know that with minimal rest your results won’t be as good!

  • Hey Colby,
    I can’t be sure. It depends on your diet, sleep, your body, and many other things determining how quickly you’ll recover. I know there’s a lot of jumping in volleyball and it will fatigue your legs!

  • Hey Fiona,
    It’s the running that might hurt your results. I’m all for players working out the their upper body on the off days but running is very taxing on the legs. I’d run maybe a maximum of twice per week πŸ™‚

    • Fiona

      Sweet as thank you so much for the help! I’m starting the training to so I’m stoked! πŸ™‚

  • Hey Josh,
    At 12, i’d stick to skill work for the next couple of years before you worry about your vertical!

  • Hey Mark,
    If you come across any exercise you don’t know, YouTube will usually have the exercise. Just type it in πŸ™‚ Here’s the straight leg calf jumps video… https://www.youtube.com/watch?v=MlVYw3f3ptQ

  • Hey Bobo,
    Check out this video (You don’t need the bands) πŸ™‚

  • max

    hey coach do i need to rest after every phase?
    and do i have to train everyday or just every second day

    • Hey Max,
      Yes rest is very important. We have one week rest after each phase!
      And you complete the program every second day πŸ™‚

  • Hey Gherasim,
    I have absolutely noooo idea how much YOU will gain from this. Everyone’s different πŸ™‚

  • “prodigalAce”

    thanks coach for this awesome vertical leap program,i hope it will help me a lot:)

  • Hey Malik,
    Everyone is so different it’s impossible for me to give you a good answer. Just keep working! πŸ™‚

    • Malik Talha

      can u tell that which time is best to do this workout. i usually do it after game. when i am totally exhausted. and also on rest day i do a little exercise also just to keep my leg muscles warm. my height is 6.3″ and weight is 71 kg and age 18.

      • Malik,
        Not necessarily a perfect time. Most of my players used to do it before school or first thing after they got home. I recommend doing it when energy levels are high and that’s different for everyone πŸ™‚

  • Hey Nya,
    The problem is not getting enough recovery which is why I recommend people do it in the off-season when they have sufficient time to rest and recover.
    Doing it during the season can add inches to your vertical… but I doubt you’ll make the same gains as if you were in the offseason and able to rest more.

  • Hey Pratheek,
    On principle I don’t give out estimates or rough guesses. I’d hate to get peoples hopes up and as you said it will be determined by many, many factors πŸ™‚

  • Eduardo

    Hey Coach lets hope u get this but i was wondering if i can practice dribbling shooting passing and ball handling everyday with no harm done because i don’t want to come the next season having to be rusty on my fundamentals and skills.

    • Hey Eduardo,
      You’re right you definitely need to work on your other skills. Just keep it light because you need to rest the legs as much as possible. And get good rest!

  • Cameron

    My first rest week is over now and I am now just around 5 inches from touching the rim I recommend this program to anyone who wants to jump higher thanks for the great program coach!

    • Hey Cameron,
      Fantastic to see you’re having success with the program πŸ™‚ Let me know how you go at the end!

  • Hey Max,
    Not ideal due to lack of recovery, but it can work! Keep up good nutrition and get lots of rest!

  • Hey man,
    That’s awesome! Maybe sometime next offseason you’ll get a chance to do the full program! Thanks for taking the time to leave feedback πŸ™‚

  • Mason pope

    My name is mason and I can barely touch backboard.
    I’m 5’9 and 15 will this get me to dunk. I’m only 6 inches away from dunking

    • Hey Mason,
      Absolutely no idea. Everyone’s different and I don’t make guarantees πŸ™‚

  • Yes like that Eduardo πŸ™‚

  • Pratheek,
    Table tennis should be fine πŸ™‚

    • Pratheek Patil

      Thank you very much sir!!! I appreciate the interest you show towards us!!! Cheers!!! πŸ™‚ πŸ™‚

  • Koa

    How often should I do these workouts in each phase, every day once a week?

    • Hey Koa,
      You do these workouts every other day πŸ™‚

  • Hey Solomon,
    I’ve recommended to athletes that if they like to pick a workout and do it for one week per month πŸ™‚

  • max

    Hey coach when I have practice first then do these exercises and then rest the second day and on the third day I have practice then I do the exercises is that okay?

    • Hey Max,
      Yeah that’s probably your best option with a busy schedule like that πŸ™‚

  • No worries Koa! πŸ™‚

  • Hey Nick,
    I’m sorry but everyone’s different. I have noooo idea how long it would take you πŸ™‚

  • Pratheek Patil

    Honestly I have never seen anyone replying to everyone on a year old blog!!!! Hats Off to Coach Mac!!!! With due respects!!!

    • Pratheek,
      It’s the least I can do for players and coaches willing to take the time to leave a comment πŸ™‚

      • Pratheek Patil

        You’re so kind sir!!! I am so impressed!!!! πŸ™‚ πŸ˜‰

  • Kris Bingham

    I’m 34 yrs old too, about to start this program, my current running vert is 36″ can’t wait to see how much I can gain, although there is nothing here about correct nutrition, refueling the body with the correct nutrients after breaking down muscle fibre is important also.

    • Hey Kris,
      Awesome to see you’re going to give the program a shot πŸ™‚
      Yep I’ve answered a lot of questions about nutrition in the comments.
      Very important!

  • Suleiman

    So does this mean I can’t lift legs

    • Hey Suleiman,
      I would recommend keeping legs out of your gym program while doing this πŸ™‚

  • Ulric

    Is this gonna improve my 1 foot vertical jump (lay up)?

    • Hey Ulric,
      It sure will! It will improve anything to do with your vertical jump πŸ™‚

  • max

    Hey coach I’m 1,80m tall I only can touch the backboard do you think I can dunk after the program? ( I’m 13 years old)

    • Hey Max,
      I have no idea. Depends on too many factors. How you recover, your nutrition, amount of rest, how dedicated you are to the program, your genes.
      Who knows. But I do recommend you give it a try πŸ™‚

  • max

    Of course I’m going to give it a try! I really appreciate it that you gave us this program for free!!!

  • tanaka

    Is it possible to comebine this program with an upper body strength training routine?

    • Hey Tanaka,
      Sure it is. I recommend for people to do upper body workouts on the off days πŸ™‚

  • Vivienne

    Hey coach, i want a higher vertical for volleyball but I dont want big thighs. I think it is unattractive for a girl. Does this workout increase the size of your thighs?

    • Hey Vivienne,
      I don’t think you should have a problem. These kind of reps will strengthen rather than make your muscles grow bigger πŸ™‚

  • OJ

    Hey coach, how long will this exercise take a day? (minimum)

    • Hey OJ,
      The program should take about half an hour per day πŸ™‚

      • OJ

        Ok Coach. And also if you don’t mind may I also have your email coach?

        • OJ,
          If you want to get in contact with me you can so by clicking the ‘Contact Coach Mac’ at the top of the page πŸ™‚

      • OJ

        Coach to be honest it takes me close to 15 mins per day to do this program per day. Is there something I’m doing wrong. Should I slow down a bit when I’m doing the program or something

        • Hey OJ,
          You must be doing the program wrong.
          Most drills involve 3 sets… and you must be resting for 1 full minute between each set. So if a drill takes about 30 seconds and a minute for resting and you have to do this three times… it must take longer than 15 minutes. Re-read the program πŸ™‚

          • OJ

            Thanks coach, I see what i was doing wrong. Thanks Again

  • Demitri Gordon

    Hey coach! I’m 5’4 but I really want to dunk so I’m taking on your challenge, is it possible for me to dunk at my height?

    • Hey Demitri,
      Who knows! It depends on so many factors. But recommend you give this program a go! πŸ™‚

  • Gray

    Hey coach! Two questions, what are straight leg calf jumps, and when doing the jump lunges, am i supposed to do right and left for 1?

  • Richard S Burnham

    Hey coach, when doing this program do you only focus on your vertical because as of tommorow I complete phase one and I have been lifting weights for my upper body and doing some ab workouts as well. Is that okay? or will it just not give me the max increase to my vertical?

    • Hey Richard,
      Working your core and upper body is completely OK on the off days from the program πŸ™‚

  • quint

    Hey coach I just finished the 4th day of this workout and I haven’t really gottton tired from any of the days am I not trying enough or do I need to add exercises to the workout

    • Hey Quint,
      You should be doing all drills at 100% effort so only you can tell if you’re trying hard enough. My advice would be to stick out the length of the program πŸ™‚

  • Hey Adam,
    Check this video out. Obviously you don’t need the bands πŸ™‚ https://www.youtube.com/watch?v=O3aH6DRnqP4

  • Hey Pratheek,
    Nope. Should be fine πŸ™‚

  • Vignesh,
    Everyone was created differently. Some people shorter than you will be able to do it without training and others like yourself will have to work super hard to get there. Keep pushing and let me know where you’re at at the end of the program πŸ™‚

  • Hey Hector,
    That’s awesome. Please let me know how you go at the end of the program πŸ™‚

  • Hey Vivienne,
    It’s tough to know depending on how much you’re doing, your body’s ability to recover, and a number of other factors. My advice would be to keep going with the program and see how it goes πŸ™‚

  • Vivienne,
    Yes it will help with your core πŸ™‚

  • Davz

    Hey Coach, i have one question : is it possible to replace the jump rope by an other exercice because i have terrible headache when i do this exercise. Thank you

    • Hey Davz,
      Well I usually suggest for people without a skipping rope to just do small continuous jumps for the required time… but I doubt that will help your headache.
      It’s a warm up. You could go for a short run instead or jogging on the spot πŸ™‚

  • Nikhil

    I’m 15 years and 176cm tall do you think I can dunk

    • Hey Nikhil,
      Too many factors go into it. We’ll never know unless you try! πŸ™‚

      • Nikhil

        I just touched a 10 ft ring for the first time just 2 days after phase 1 I’m so happy

        • Congratulations Nikhil!
          Hard work pays off πŸ™‚

  • Jgan25

    Hey coach, as many have said, thanks for sharing this! I plan to start this program soon. I’m in my late 30’s and try to play ball as much as I can. I play recreationally once a week and then am in a winter league. I’ve never had a high vertical and finally want to change that. I am wondering if I have to stop playing while I am on the program. I don’t like to take too much time off because my shot tends to get inconsistent if I don’t play regularly. So, what do you think? Thanks!

    • Hey Jgan,
      By the sounds of it you don’t play too often. Is that correct? If you’re only playing 1-2 times per week just adjust your schedule so that you’re playing on the off-days and you should be fine. Just make sure you rest up and eat right πŸ™‚

  • Justin

    My vertical increased from 18 inches at the beginning of the program to 22.5 inches at the end of week 4. I am starting week 5 today. Thanks Coach Mac!

    • Hey Justin,
      That’s crazy. Congratulations and well done on putting in the hard work to achieve that πŸ™‚

  • Edesan Carl Villamayor

    Coach, I just started last September 16 so that means I’ll have my last day on December 1. but our intramurals is on November 27, so when do I have to stop in order for my muscles to fully recover and get ready for the games? thanks in advance, and even if I haven’t finished phase 1 yet, I really trust your program.

    • Hey Edesan,
      I’d finish a week early and give your muscles the full week to recover πŸ™‚

  • Hey Virgil,
    Definitely will because your leg muscles won’t have much recovery time. I’m really not sure how effective the program will be with such a busy running schedule!

  • thanosdrachas

    thank you very much for the free program you are the best Coach!

  • Hey Kamil,
    Your vertical jump will not just drop after you finish the program. You’re creating permanent changes. I have recommended to players to do a week of the workout every month… but I don’t even know if that’s necessary πŸ™‚

    • Kamil@

      okey thanks

  • Hey Cole,
    Good to see you still working on your hops even after you can already dunk. Let me know how you go πŸ™‚

  • Derrick Newman

    Hey Coach do u think i will be able to dunk
    Im only 5 10′ Though

    • Hey Derrick,
      I have no idea. There are so many factors at play that it’s impossible for me or yourself to know unless you give the program a try and do it correctly πŸ™‚

  • danny

    Coach, is it workout everyday for 3 weeks the rest for 1 week?

    • Hey Danny,
      Incorrect. You work out EVERY OTHER DAY for 3 weeks and then rest for one week πŸ™‚

  • max

    Hey coach is it okay when I do the vertical program first then have practice ? Or should I have practice first then do the vertical program?

    • Hey Max,
      I would recommend you do the vertical jump program first if you have to do them on the same day. Spread them out as much as you can.
      If possible, do the jump program on your off days from practice πŸ™‚

  • Chris

    after I finish this program I want to do Adam Folker’s vert shock program. Should I wait 2-3 weeks before I start?

    • Hey Chris,
      Yeah I’d give your legs a few weeks between programs. They’ll need it πŸ™‚

  • Bball23

    I have a question. I havn’t started the program yet but I was wondering, what do I do after the 12 weeks and I can dunk if I want to jump even higher? I’m 14 and my goal is to play College ball, dunking is the part of the game I need to develop to get to the next level.


    • Hey bball,
      First, you don’t ‘need’ to dunk to play basketball at the next level. It definitely helps… but you don’t ‘need’ it.
      After the 12 weeks I’ve recommended people to wait a few weeks and then do the program over again πŸ™‚

      • Bball23

        Ok, and is it fine if I don’t feel sore the day after a workout? I’ve felt sore after the first two workouts, but I don’t anymore. And it’s not the first time I start working out my legs. Also is it fine if I change the negative squats with jumping squats or not?

        Thank you.

        • Hey Bball,
          Yeah that’s normal. Your body is getting used to it. You’ll still be making progress. If you’d like to change, but I wouldn’t recommend it. The program works as is! πŸ™‚

  • Justin Kobler

    Should the squats be done with or without weight?

    • Hey Justin,
      I created this program for anyone to do without equipment so that means without weights πŸ™‚

  • fatkat da boss

    Coach, do u do the workout just once a day?

  • ajpj

    Coach, while i do this program I also want to continue to do sprints every other day. How do you think I could effectively work sprints into this program? (usually 10 50 yd sprints)

    • Hey Aj,
      Sprints are very taxing on the legs and won’t help your recovery. I wouldn’t recommend doing both. You could, but I don’t know what kind of results you’ll end up with for your vertical. I doubt as good of results as you’d get if you were resting more!

  • Suzy

    For single leg lateral jumps is one set 12 reps per leg or divided between each leg

    • Hey Suzy,
      Per leg. Don’t divide between legs πŸ™‚

      • Suzy

        K thanks coach

  • Hey Max,
    Your best option could be to do the program Tuesday, Thursday, Saturday, and rest Sunday. But as I’ve said in the article, rest is important. That’s why I recommended it to so many people in the off-season.

  • Hey Lachie,
    The program will definitely help strengthen your legs! You can still do the program. The questions becomes how much benefit can you get which is what I’m not sure about. With minimal rest results vary a lot. You can still do it, but you definitely won’t get the same results as people who are able to rest more!

  • Hey Gray,
    Your workload doesn’t sound too intense so I think you’ll be fine πŸ™‚

  • Hey Mark,
    Yes that’s probably correct. Keep at it πŸ™‚

  • Sounds good Virgil πŸ™‚

  • KeenanW

    Hey Coach,
    First of all, thanks so much for the program!

    I would like to start the program soon because my basketball season starts in a month and a half. I really would like to try the program before the season, so what do you recommend? Should I do phase one and part of phase two? Should I start on phase two and finish with phase three?
    Thanks again!

    • Hey Keenan,
      I would start with phase 1 and still continue the program even when your season begins. The results might not be as good as they would be if you can completely rest, but you will get results πŸ™‚

  • Broc

    Coach I’m 13 years old 6 foot 1 with a 21.5 inch vertical if I do this exercise for a while how much do you think my vertical will improve?

    • Hey Broc,
      I have nooo idea I’m sorry. Everyone’s different πŸ™‚

  • Caleb

    Coach, thanks for the program I am on week 2 starting with a 24in vertical hoping to get up to a 30. 2 quick questions.
    1) on the alternating leg jumps is each jump 1? or back and forth =1?
    2) Straight leg calf jumps? you don’t give a description, is that just calf raises? I see the sets are 3×30 then 3×40 so that’s all I could think of for that many reps.

  • anthony

    Hey Coach! I’m looking to increase my vertical jump for volleyball that starts in the spring. I want to do the workout except I have soccer practice on Tuesdays and Thursdays plus games on the weekends. I know you emphasize rest on the off days so what do you recommend?

    • Hey Anthony,
      It’s great to have rest, but not everyone can get it. If you can’t, you can still make gains, they just might not be as significant. Give the workout a go on the off-days from your training schedule πŸ™‚

  • Eric Hurst

    Hey, Coach Mac I`m, Eric. I use to throw down monster dunks and now cant dunk at all I used a vertical program and literally diminished my hops is it possible that i can ever dunk again? ?

    • Hey Eric,
      Unless you’ve got a health problem then I don’t see why not! Follow the program and let me know how you go! πŸ™‚

  • john

    hello coach.Thank you for uploading this awesome program.I got some questions about it. 1)I have to do this drills every day? 2)Its a good idea to do this drills after a basketball training? . **sorry for my bad english** πŸ™‚

    • Hey John,
      1. Do the drills every SECOND day.
      2. Do the workout before training if possible πŸ™‚

  • Riley Pittman

    Hey Coach, I just read your article and thought it was amazing. First off, I wanted to know if it was ok to do this program for me. Every Monday and Friday we go to the weight room for the last part of practice and I wanted to know if that would intervene with this program. We don’t always work on legs but if we do should I go ahead and count that as my leg workout and not do the workout for this program? For example, say I start on a Wednesday, then Friday we do legs, should I skip the workout from this program then?

    • Hey Riley,
      Thanks for the positive words on the program. That’s actually a fantastic idea of how to get around the compulsory leg workouts at the gym. Do that! πŸ™‚

  • Anthony Feliciano

    Hey coach would adding weights to any of this workout work better or no .. ?

    • Hey Anthony,
      This program was designed to be done without weights πŸ™‚

  • Vice

    Coach could losing some weight help my vertical ? I’m 5’11, my wingspan is 6’6 and I weigh 170-180 and its not that much muscle. I’m on week 3 going into week 4 and is it ok to rest for half of week 4 and begin week 5 ? I’ve already gained about 3 inches on my vertical and I’m only about 2-4 inches from dunking I can pretty much tomohawk on 9.5 ft . I have tryouts on the 27th

    • Hey Vice,
      Losing weight will definitely help you increase your vertical. And sure you can rest more. I’d rather you rest more than skip the rest like some athletes think is better to do. Keep up the hard work and you’ll get there πŸ™‚

  • Hey Darius,
    For those athletes that don’t like jumping rope I recommend to perform small hops up and down similar to jumping rope. It’s really just a warm up.
    If I was fitting it into your schedule I’d do it immediately after your homework πŸ™‚

  • Bayani,
    Your vertical will not immediately go away so you don’t have to worry about that. I have recommended that athletes do one week of the workout a month if they want to!

    • Bayani Angulo

      Oh ok thanks for all info,and thanks again for everything i let you know how progress after my phase 3 thanks again and goodluck to your program…god blessed you always…

      • Bayani,
        Looking forward to hearing how you go πŸ™‚

        • Bayani Angulo

          Hi coach mac im going to finish my phase 3 next week,how f after all this i cannot reach the rim,can i repeat again the phase 3,or can i continue all the phase,what do you think…thanks

          • Hey Bayani,
            Did you make a gain to your vertical jump throughout the program?
            You can do it all again. I recommend players to take at least a few weeks off and recover before doing it a second time πŸ™‚

          • Bayani Angulo

            No,ok good atleast i know what is the next step f incase after my rest and i cannot reach the rim,im not expecting to much for my vertical jump because of my age,,,but because im a hard working for this program even the next second time im can do it again i always remember what you say… Be Patient…again i let you know how much my progress after two weeks rest…thank you again and more power again to this program…

  • Hey Joypal,
    Nope. This is a completely equipment free workout. And it works! πŸ™‚

  • Hey Vincent,
    Of course. Just make sure you get adequate rest πŸ™‚

  • Matt

    hey coach, i noticed that you talk about rest a lot. Would it be a good idea to start doing this programm if im i am lifting weights (3x) a week?

    • Hey Matt,
      Depends what else you’re doing. Lifting on the off-days to the program is fine. I just recommend people to stay away from legs while doing this program.

  • joshua chen

    Hey coach, would this program affect my growth, I’m now 14

    • Hey Josh,
      No I wouldn’t worry about that πŸ™‚

      • joshua chen

        Also, should I do the whole phase as 1 set and redo it again? Or should I do each exercise 3 times in a row as 3 sets then start the other exercises?

        • Josh,
          Each exercise 3 times in a row as 3 sets then the other exercises. Make sure you rest for a minute in between πŸ™‚

  • Kamil@

    Hey Coach, how do you do the workout to get the best results ??

    • Hey Kamil,
      Just follow the instructions in the post. Every second day and follow the drills πŸ™‚

  • Emedel

    Hey Coach
    im 13 and 5’9 and im at week 5 and just couple inches off a 8 ft hoop. And im just wondering what I do after week 12.

    • Hey Emedel,
      I’d give yourself an extended time to rest from the program, then you could do it a second time if you’d like!

  • Jc

    Hey coach,I AM A LONG JUMPER on track and field and i dreally like to know if this program will help me with my verticle leap when i jump,im also only 16 and pb in the long jump is 7,39m could you please help,i really want to jump higher and further,thanks

    • Hey JC,
      This will definitely help you jump higher, further, and even run faster. Give it a go and let me know how you go!

  • John Earnest Atienza

    hey Coach Mac, can i do the program in 5 days per week

    • Hey John,
      Even less. You only need 3 or 4 days per week πŸ™‚

  • Suleiman Nur

    coach i am 5 foot 8 and i can only touch the net is it possible for me to dunk in 12 weeks

    • Hey Suleiman,
      I highly doubt it if you can only touch the net, but it’s possible. Depending on your age you might have a lot more growing to do. Regardless, you’ll improve your vertical leap and that’s what’s important πŸ™‚

  • Hey Amir,
    1. Yes this will definitely help with your volleyball!
    2. That’s up to you. Sometimes it’s better to train than play but it depends what level you’re playing and how important it is.
    3. I encourage players to do upper body workouts on the off-days. But stay away from the legs.

  • Hey Mamandou,
    I’d recommend you to keep at it. Did you wait a full week after week one before you checked your results?

  • Hey Domenico,
    Nope. We’re not using weights so you should be fine πŸ™‚

  • Hey Nicholas,
    Sounds like you don’t need many more inches before you’ll be throwing down! This program is definitely for you πŸ™‚
    I’d stick to water.
    I’d do skill work on the off-days and maybe play once or twice a week competitively for maximum recovery πŸ™‚

  • Hey Lee,
    Definitely! The rest is the most important part πŸ™‚

  • Hey Bball,
    I wouldn’t worry too much about missing one or two trainings. Especially when you’re working on your jump at a volleyball tournament anyway πŸ™‚

  • Hey Chee,
    I’d limit the long runs to once or twice a week. Getting in a couple of swims a week is a great idea!

  • Hey Jack,
    I recommend players to keep off the leg weights while doing this program. I do encourage players to do upper-body workouts on the off-days though πŸ™‚

  • Justin

    Hi Coach, I saw an increase from an 18 inch standing vertical to a 22 inch standing vertical at the end of the first phase of the program. After the second phase of the program, however, I didn’t see any increases in my standing vertical when I tested at the end of the rest week(still at 22 inches). I have been following the program exactly as prescribed. Do you have any insight on what might be going on? Should I continue with Phase 3?

    • Hey Justin,
      Good gains in phase 1, well done.
      That happens. Sometimes you’ll increase, other times you won’t. I DEFINITELY wouldn’t quit now. Continue on with phase 3 and see how you go πŸ™‚

  • Jeremy

    How many times a week do i do these?

    • Hey Jeremy,
      Make sure you read through the entire blog post before starting the program. Don’t want you missing out on any important information πŸ™‚
      Perform the workout every other day!

  • Hey Alex,
    Will it work? Of course. But with training every day and not getting much rest it’s impossible to know how much. Give it a go and let me know πŸ™‚

  • Hey Marc,
    It will definitely help with speed and quickness πŸ™‚

  • Hey Calvin,
    I’ve never compared the two. I have no idea how good their program is and what the results of the people that use it are.
    I do know that I’ve received tons of great reviews for mine.
    Not to mention it’s free πŸ™‚
    Take your pick. I’m sure both programs will help you immensely πŸ™‚

  • Westy

    Hey Coach Mac! what is your advice on doing the workout twice in one day?

    • Hey Westy,
      More is not better! In fact, you’ll be doing yourself much more harm than good. If it was more beneficial to do the workout twice in one day, I would have put that in the program. Stick with the current program and you’ll see results! πŸ™‚

  • Emedel

    Hey coach ,
    I have another question I tend to do things after basketball like my Homework. And I want to on know if I can cut the workouts into parts. Like do1-3 and then do my homework and then 4-6 and do homework and so on.

    • Hey Emedel,
      While I’m very proud of you focusing on study, I think it would be better for both if you do them completely separately. I’d get your vertical program out of the way all at once and then get onto your homework πŸ™‚

  • Leonardo Baims

    Hey coach! I have training sessions 2x a week, tuesday and thursday for 1:30 h. Should i follow the program schedule normally ? if yes, when the workout is on a training day, should i do it after the training, before, give some hours between them?

    • Hey Leonardo,
      It doesn’t sound like your schedule is too hectic yet so yes I’d continue with the program as usual. I’d recommend you do the jump program before training πŸ™‚

  • Brian.stack

    Coach, I’m curious about adding this program to my current lifting schedule. How would you recommend I fit this in with a workout program that has a dedicated leg lifting day each week? Should I do the lifting day instead of one of the days per week, or can I do this in the morning on a specific day that I plan to lift legs in the afternoon?

    • Hey Brian,
      Yeah the best option is probably to skip the program on the day you have leg day and count it as one of the vertical workout days. Don’t want to put too much strain on your legs and give you no time to recover πŸ™‚

  • Ryan

    Hey coach I can slap the back board and touch the Orange box below the rim but I have been stuck at that phase for a while. I want to touch rim any suggestions on the physical approach I should take.

    • Hey Ryan,
      Have you done the program I created? If so, how far along did you get?

  • Lachie Timms

    Hey Coach! Currently i am 16 and stand at about 5’11” with a standing reach of 7’5″
    I am able to dunk off an alleyoop pass after a game or training session. I was wondering what kind of results i could expect as my vertical is currently sitting at about 38-39″. Any insight would be much appreciated thanks.
    Also, i am a two foot jumper and i was wondering if there were any exercises that would assist in my elevating my one foot jump.

    • Hey Lachie,
      I’m sorry to give the standard answer but everyone’s different. I don’t want to give any players false hope and equally don’t want to give predictions lower than players achieve.
      I’d perform the program exactly how it is and see how you go πŸ™‚

  • Check out this blog post… there’s some fantastic information. http://www.nerdfitness.com/blog/2011/11/10/healthy-eating/

  • Hey Raz,
    I think I got your message on FB but here it is again. Since you were only a couple of weeks in I’d start from phase one again. Why not πŸ™‚

  • Hey Jeff,
    I’m sorry but I can’t make promises whether you’ll eventually be able to dunk or not. Everyone’s different πŸ™‚ As to your weight gain as well, I don’t think I’m qualified to comment on something as important as that. Probably the best thing you can do is ask a professional πŸ™‚

  • Γ‰rica SchΓΌller

    Please, I would like to know if I can keep doing my regular workout routine while doing this routine for the vertical jump. And if yes, right before or at different time of the day? Thanks a lot, this is really going to help me

    • Hey Erica,
      That depends on what your regular workout routine contains and how frequent it is. Remember, rest is the most important! πŸ™‚

  • AljaΕΎ

    Coach:) Still noanswer to my question πŸ™‚

    • Hey Alijaz,
      I can’t seem to find your question. Can you post it again?

  • Hey Nikola,
    I assume you’re asking what straight leg calf jumps are? If so… http://youtu.be/MlVYw3f3ptQ

  • Hey Josh,
    It’s not bad… but it’s not ideal if you want great results from the program. Try to stay as consistent as you can. But remember, even doing it on an irregular basis you’re still doing much more than most players out there!

  • Raz,
    You can do it again. I recommend to players to take at least a few weeks break first before starting again. And the second time you do it don’t expect to see results as good as the first time. You will get results… but not the same amount πŸ™‚

  • Alijaz,
    Found your question πŸ™‚
    Not being sore doesn’t mean you’re doing something wrong necessarily. Some people feel sore afterwards and some don’t. Did you see any increase after stage one?

    I’ve had players experience the same thing before. I’d caution you to stretch out your foot regularly because ending up with a foot muscle injury isn’t pleasant.

    Correct the first time. 30 jumps on one leg and then 30 on the other one equals one set.

    Here’s a video of the straight leg calf jumps…

    Hope that answers all your questions πŸ™‚

    • AljaΕΎ

      To be honest, my results after Phase 1 are not really that great. Maybe i got like 1/2 – 1 inch.

      So, if I make 6 very short videos of each exercise im doing in Phase 2, would you look at them? I can make them tomorrow and upload them on YouTube.
      I think you can help me the most that way and if you can ttake a bit of your time to check and comment on the clips, that would mean a lot to me. πŸ™‚

      • Hey again Alijaz,
        That happens. I’d be more than happy to check out the clips. Let me know when you’ve uploaded them and give me a link πŸ™‚

  • Hey Shin,
    Glad your friend told you about my program. It does work! πŸ™‚

    Sorry you’ve lost me when explaining the days. All you need to remember is to do the workout every other day and you should be right πŸ™‚

  • Hey Richard,
    I’d be hesitant to do that. More is not always better. But if you do find the workouts too easy you can up them a little bit.
    Depends how often and for how long. Remember that you need to fully recover if you’re going to get the best results from the program πŸ™‚

  • Hey Hunter,
    I’m against it for this program. It works. I’d stick to what everyone else is doing πŸ™‚

  • Hey Angel,
    Once you’ve finished the program you’re done! πŸ™‚
    You can do it again if you want to. Just make sure to wait a couple of weeks first before starting again πŸ™‚

  • Hey JM,
    Great to hear you’re having success with the program. 5 – 6 inches in great after a couple of weeks!
    You’re smart in stopping the program with the intention of doing it again in the off-season.
    I’d do the program up until one week before tryouts and then stop. Then a week of straight working on your skills and getting ready to dominate tryouts πŸ™‚

  • Hey Dion,
    5 nights a week is a lot. It makes it verrrry hard for you to get enough recovery in for the program to be effective!

  • Hey Frank,
    That’s awesome that you’ve made gains and can now grab the ring with two hands and dunk with one!
    Adam’s Vert Shock system is good. I recommend it πŸ™‚

  • Hey Cyrus,
    You won’t immediately lose your gains after you stop the program πŸ™‚
    Glad to hear it’s helping your quickness as well πŸ™‚

  • Poigub Udyh

    Ill have your program in mind sounds good and most of your stretches i use on my practices or gym or before game but i never warm up because if i warm up i get tired all the game haha i can dunk sometimes when legs feel good yesterday i dunked on handed like 2 inches after my wrist i will do the program by mid november and i will give review im 6’3 standing reach 7’11 dont know my vertical thanks for helping out

    • Hey Poigub,
      Looking forward to your review of the program πŸ™‚

  • Andres Matus

    Coach, im about to start phase 2, but im confused about “Single-Leg Lateral Jumps”, is that just on one leg or i have to do 3 set’s on each leg?, is it the same with 4 corners?

    • Hey Andres,
      Similar to 4 corners. It is on one leg and you do need to do 3 sets on each leg πŸ™‚

      • Andres Matus

        Thanks coach, will start phase 2 next week. Sunday will test my improve after phase 1 and post you the results. Thanks a lot!

        • Sounds great Andres!
          Looking forward to hearing about your results πŸ™‚

  • Alijaz,
    Perfect man they all look great! And thanks for uploading the video.
    The only comment I could make is that you don’t need to keep your arms in the air on the high reach jumps and you could squat a little lower when doing them. Go for maximum height πŸ™‚

    • AljaΕΎ

      Okay than i guess im doing it right except for that one πŸ™‚

      By the way, im 6′ 0(18y/o) and can grab the rim when im at my very best. How much more do i need to jump to dunk a basketball(in inches)?

      From your experience, what’s the average of inches people gain after the whole program of yours?
      Im not looking for a precise number, just a rough one πŸ™‚

      • Alijaz,
        You are doing more than alright πŸ™‚
        As you’d know if you read other comments, I don’t give out even rough estimates. I’d rather you persist with the program and let me know what you achieve!

        • AljaΕΎ

          Alrighty then I’ll definitely let you know my results after Phase 2, but I’m kinda disappointed at the moment because of Phase 1.
          But nothings gonna stop me from advancing πŸ™‚

  • Hey Joe,
    Congratulations on the improvement. Keep up the hard work and more results will come! πŸ™‚

  • Hey Adam,
    I’m sure it’s possible. Some people are born genetic freaks on nature and will be able to do it. Depends on a lot of factors.

  • Hey Samer,
    Will it effect your vertical jump training four times per week? Probably. Just because you won’t have a lot of time to rest. And when your resting your legs is when you make significant gains πŸ™‚

  • Hey Emily,
    I guess you could start by near-completing phase one. There have been many people make a few inches of gains after only a week or two of training πŸ™‚

  • Hey Tomazr,
    Do three sets on each leg for a total of six sets πŸ™‚

  • Hey Andreja,
    Sounds awesome. I’m pleased your friend put in the hard work to gain 10 inches! Now put in the same work and you can benefit too! πŸ™‚

  • Hey Westy,
    That’s awesome man. The gains can come at different phases of the entire program. Glad you stuck with it and saw results πŸ™‚

  • Hey Hugh,
    I’m sure you’ll be alright to do it. The problem you’ll face is that since you won’t get enough rest because of your busy schedule it will be very hard to make improvements since your muscles don’t have time to recover. Rest and recovery are the most important! πŸ™‚

  • Willi Sellmann

    Hey Coach, I may want to start the program but I train 3 times a week plus games on the weekends. When do you suggest to follow the program?

    • Hey Willi,
      You COULD do the program now, (I recommend in the mornings before school) but you won’t see the kind of results you’ll see in the off-season when you’re able to rest a lot πŸ™‚

      • Willi Sellmann

        alright thanks for responding πŸ™‚

  • Sam Sargeant

    Hey Coach, I’m from Australia, atm it is cricket season and i train twice a week with 2-3 games on a weekend i am wanting to improve my jump for next season how do i do this as well as my cricket.

    • Hey Sam,
      Correct me if I’m wrong, but cricket isn’t as physically demanding as other sports depending on what level you play, is it? If your trainings are reasonably easy, I don’t think it will effect your program at all πŸ™‚

      • Sam Sargeant

        Ok It was just a queery

  • Manny Costa

    Hey coach thanks for the workout, I’m 20 and I go to the gym should I stop doing my leg workouts while I start this program?

    • Hey Manny,
      Yeah I recommend players do that. Still do upper body on the off-days though πŸ™‚

  • asdfre10 .

    Hey coach, im 6’6 and 17 about to play my senior season. i can dunk one handed and two both one foot and two foot. i can easily grab the rim trying to do a reverse but with the ball i cant get up as high. Will this program help me be able to do better dunks and get up higher one the easier ones?

    • Hey man,
      As your vertical increases you’ll find it’s much easier. Sounds like all you need is an extra couple of inches. This guide will help you with that!

  • Justane J. Justalero

    thanks for this guide i can now dunk 9’5 rim not 10 rim hehehe
    shall i continue this training i mean to reach 10 rim?
    btw 5’8 height

    • Hey Justane,
      That’s awesome. Hard work pays off. Hopefully you’ll make it to a 10 foot rim soon πŸ™‚

      • Justane J. Justalero

        yeah i continue train heheh.. in the next morning i feel pain in my feet i did’nt reach the rim hahaha…


    Hey coach, can i do my dribbling workout after this.

    • Of course Naveen!
      That’s a great idea πŸ™‚

  • Sam

    Hey Coach,
    I have a busy schedule, with practice on monday, Tuesday, Thursday and Sunday, and a game on Saturday. Is that a big problem for this program (enough rest)?
    Also I’m 6.2″ and have a 38 inch vertical, is it still possible to increase?
    Thanks in advance

    • Hey Sam,
      It’ll still be possible to increase… but as you rightly said, rest will be an issue. That’s a very full schedule you have and you definitely won’t make the improvements the same as if you had a lot of time to rest! πŸ™‚

      • Sam

        Thanks for the quick reaction! Is it posssible to achieve a result close to other users, with minimal adjustments in my schedule?

        • Sam,
          It would be tough. Rest is incredibly important. I’m not sure how much variation it would have between other users because it depends on the person. I’d still say give it a shot!

  • Hey man,
    Do the workout every other day. Every day is too frequent and you won’t give yourself enough time to recover! πŸ™‚

  • Hey Frye,
    Yep definitely do that πŸ™‚

  • Hey Kwabena,
    Not every day, every other day (every second day). Every day is too frequent.
    No idea how high you’ll get by the end of the program. Everyone’s different πŸ™‚

  • Hey Pines,
    That’s still an awesome effort being 5’9 and being able to grab the ring two-handed. Well done πŸ™‚

  • Nicholas Figueroa

    Hey coach its me again now that my seasons close training is happening more frequently so if I have practice every day for about 1hour and a half where we just scrimige will that mess up the traning. will playing on the off wee messit up too?

    • Hey Nicholas,
      That’s a lot of training. It will definitely affect the training because of the lack of rest. With such a busy schedule, I’d put off the jumping program until the off-season next year πŸ™‚

      • Nicholas Figueroa

        well guess no dunks this year but thanks ill sneak in a few weeks of exercise over christmas break!

  • Riccardo Mub

    Hey coach! about an hour ago i dunked on a 10 foot rim off two feet and i can also grab rim with both hand just after finishing phase 1 so am looking forward to see if i could dunk with both hands after finishing phase 2

    • Hey Riccardo,
      That’s awesome man. Congratulations on being able to dunk and I’m glad the program worked for you πŸ™‚

  • Jeremy Bolton

    Hey coach, I’m 13 years 5,10 and already have a descent vertical. I just wanted to know if you think I could dunk after doing your program (of course I will be taller by the end of it)

    • Hey Jeremy,
      Unfortunately I never give out predictions as to the benefit one can receive from the program. It depends so much on the player! πŸ™‚

  • Duncan Moehring

    I started this program past week and am looking to improve my endurance and burn of fat. Would jumping rope again after each workout effect the results of the training. Also, what would be your suggestions for a phase 4.

    • Hey Duncan,
      Yes this program will definitely help with both of them. Hmm… I wouldn’t be opposed to jumping rope after each workout for a bit of endurance. Maybe 5 minutes maximum though…

  • MVP Aden

    Hey coach, I’m suffering Osgood Schlatter disease and was wondering if it affected my jumping power and or my knee strength? And should I do this in my condition? And tryouts are next week and with me not at 100%, I might not make it.

    • Hey Aden,
      I’ve had players suffer from that in the past. It will affect your jumping power just because of the pain of the injury. I’m not recommending whether you should do this program or not while suffering from that. I wouldn’t want anything bad to happen to you. Consult a doctor before doing it.

  • Andrew

    Not sure if this thread is still active but I’m 5’5″ and already have about a 3 foot vertical. would I still benefit from this? I’m 26 so I’m done growing (taller anyways). I would really like to be able to consistently dunk 10 feet.

    • Hey Andrew,
      I think you’d still benefit from this training. A lot of people have. There’s no harm in trying, right? πŸ™‚

      • Andrew

        No doubt. I tried skipping ahead to the phase 3 today and it is definitely intense. I’ll let you know how it goes. I plan on adding a weight vest or some type of resistance once I get in a little better shape.

        • Yeah I wouldn’t recommend skipping straight to phase three. There’s a reason we do them in order! πŸ™‚

          • Andrew

            Hey coach just wanted to chime in again and say what a great workout it is. Couple questions though. First, is it ok to do cardio on off days such as running? Second, will I gain better results by implementing resistance such as a weight vest? Thanks again for the great workout.

          • Hey Andrew,
            Thanks for the kind words πŸ™‚
            1. I wouldn’t run much on the off-days because we need to give your legs much needed rest. The more rest the better. That’s when they grow stronger!
            2. I don’t recommend weight vests… especially when doing it for the first time. You’ll get lots of results without it πŸ™‚

  • Vlad Lipovanu

    Hey Coach! I have done the phase 1 before the summer and I can jump like under the rim, touch the net, like close to the rim. I m 17 years old , 5.9 feet and 64 kg. I started to play basket a year ago and go to gym, but before I wasn’t like atlethic one.
    One question, I started to do the phase 2 now , it still a posibility when I m done with this program to dunk?
    Also sorry for my bad english πŸ˜€

    • Hey Vlad,
      If I was you I wouldn’t worry about being able to dunk… worry about improving your vertical jump. If you complete the program I can’t guarantee you’ll be able to dunk, but you’ll definitely be closer than you were before the program πŸ™‚

  • Kamil35

    hey coach, im wondering if i could use weights (about 4-5kg) on my weist while doing the verdical workout?

    • Hey Kamil,
      I don’t recommend using weights. The program works very well without them πŸ™‚

  • Michael

    Hey Coach,
    I currently play basketball on Tuesdays and Thursdays, by not having these days as a full rest day will this effect my results badly?

    • Hey Michael,
      That’s not a huge workload. I think you’ll be fine with the program πŸ™‚

  • Wells O’Neill

    Hey Coach, starting this program today, and im really excited to get results, but out of curiosity, how does this small amount of training produce such amazing results? I would figure youd have to incorporate this in with some type of strength training but i guess not. I am looking to still get stronger so would it be ok to also include some strength training? For example 5×5 squats, and deadlifts?

    • Hey Wells,
      You’ll find that these can become pretty hard workouts as you go along. Consistency is the key. Every day we’re either breaking down the muscle or repairing it. I recommend this non-gym workout so couldn’t recommend you do squats or deadlifts. Give it a go. I think you’ll be pleasantly surprised.

  • Hey Dodgecom,
    That’s a tough one if you’re a runner. Usually I recommend all athletes not to run in between days for rest purposes. In your particular case I’m not sure how the program will go if you need to run.
    Beyond 12 weeks you won’t see much drop off. I have told athletes to do one week of the program every month πŸ™‚

  • Hey Jannes,
    I’d wait until the off-season πŸ™‚

  • Hey,
    You will face fatigue problems. If your schedule is heavy then I’d wait until the off-season πŸ™‚

    • tsp12

      ok,thanks! i hope i will see results because my vertical is something that keeps me back in rebounding as well as in jump shooting. (sorry about my english)

  • Hey Calvin,
    I’ve never had someone complete the program in them so I’m not sure. If you do try it, let me know the results πŸ™‚

  • Hey John,
    Yes it definitely does πŸ™‚

  • Good to head from you again Alijaz!
    You need a fair bit more if you’re going to dunk.
    It’s hard to gain that much weight in a short time just by eating healthy. I’m not willing to give thoughts in increasing weight as thats something you should seek advice from a trained professional. Sorrry πŸ™‚

    • AljaΕΎ

      If I tell you that I can get a bit more than half of my hand over the rim, do I still need a fair bit more for onehanded “soft” dunk?
      Or am I pretty close with one hand?
      Since I’m having progress I will continue with the “fattening” and the Program.
      I can finaly see some solid results from that program so I’m looking forward for Phase 3.
      By the way, what is your advice when I finish your program? What should i do since there is no Phase 4?

      • Alijaz,
        Usually players can do a ‘soft’ dunk when they can get a full hand over the rim.

  • Avyukth Krishna

    Hey coach!
    Will it be a problem if i cycle on the off days because i cycle everyday to my school which is 4 kilometers away!
    And to tell u my friend has gained 3 inches after phase 1. Thanks a lot for making this amazing program available for free!!

    • Hey Avyukth,
      I think as long as you’re not going full speed and are taking it easy the rides to school won’t be a problem. So feel free to cycle on the off-days.
      That’s great that your friend has made gains! Hopefully you see similar results πŸ™‚

  • j1mmystar

    Hey Coach,
    I’m from Australia and currently it’s summer so Basketball isn’t for another 5-6 months… I do track (middle distance) over summer and I train 3-4 times a week so I was wondering, if I was to do this course, would how training schedule affect my legs?
    Cheers James

    • Hey Jimmy,
      The training will definitely effect your legs as training 3-4 times per week, especially training for track, its hard on the body. Depending on how much you do and what distance you train at you’re going to have to choose whether you think it’s worth it. I can’t be confident you’ll make gains without the adequate time to recover πŸ™‚

      • j1mmystar

        Thankyou for replying,
        I will probably do the program once track season is over πŸ™‚

  • Daniel

    Coach when can I practice during this program?

    • Hey Daniel,
      It’s hard to work around practice which is why I advise players to do this program in the off-season usually. It depends how many times you train per week.

  • PiroD

    Hey Coach!
    Thank you so much for designing this program and sharing it with all of us! I finished Phase 1 of the program and am now into Phase 2, and I wanted to run a few questions by you:

    1. Is it okay to change the order of the exercises? I have had a really hard time completing 15 alternating jump lunges, and I wanted to try doing them after jumping rope/stretching when my legs are still fresh.
    2. On a related note…is it okay to take more than 1 minute of rest between the exercises if my legs have not recovered?
    3. Lastly, how exactly should we be doing 4 corners and single leg lateral jumps? I usually try to do those exercises as quickly as I can. Would you recommend doing them less quickly but jumping higher in the process? Or maybe jumping as far to each side as possible when doing single leg lateral jumps?

    • Hey Prio,
      I love when players think and ask questions! πŸ™‚
      1. Yes feel free to change the order of the exercises as long as you start with the jump rope as a warm up.
      2. Definitely rest longer if you need to. But try and get to a point where you’re only resting for one minute (I’m pleased that you’re tired you’re obviously working very hard).
      3. You got it right. They should be done as quickly as possible.
      Keep up the good work! πŸ™‚

      • PiroD

        Thanks coach! I’ll post back in a couple of months once I finish Phase 3 to let you know how much I’ve increased my vertical.

        • Sounds good man πŸ™‚ Can’t wait to hear.

  • Hey Aleksa,
    One full minute between everything πŸ™‚

  • Hey Bendy,
    I wouldn’t say you’re too young for this program. You will feel like your jump is lower when your muscles are fatigued and are repairing themselves. That’s a good thing! Just keep following the program and you’ll get results πŸ™‚

  • Hey Strife,
    Yes definitely. Never too late to start πŸ™‚

  • Hey KG,
    You can. I recommend to players to work out their upper body on the off-days. I don’t recommend any lower body work because the legs will be fatigued enough and the program was designed to not use the gym πŸ™‚

  • Hey Pedro,
    You could do the treadmill on the off-days but I wouldn’t recommend it often. Remember that the jump program will work on your cardiovascular system a lot. It’s tough.
    If you have a game on a training day I recommend to put the biggest time difference between them you can. So if you play at night, train in the morning.

  • Hey Nick,
    A common question that I can never answer. Varies too much. Sorry!

  • Hey Nick,
    I wouldn’t recommend it. With such a heavy schedule I’d wait until the off-season πŸ™‚

  • Hey John,
    Sure does πŸ™‚ Works the entire lower body.

  • Taha

    Coach I’ve reached week 2 and i no longer feel the “delayed onset muscle stress” which I heard is usually an indication that your legs routine is working. Should i increase the intensity or just continue that way?

    • Hey Taha,
      I’d continue with the program as it is. Same as how people get used to going to the gym, just because DOMS isn’t as intense doesn’t mean it’s not working πŸ™‚

  • Hey Nikhil,
    Definitely πŸ™‚ Anyone can use this program!

  • Hey Isaac,
    Glad you’ve found the program and want to give it a try. Can’t wait to hear about your results!

  • Chuck

    hey I am 5’11, 180 lbs but im 46 years old. I am going to do this workout and see what happens! I am a 2 foot jumper and can dunk a racquetball right now. I want to get a few more inches and dunk a regular basketball.
    think this will work for an OLD man? haha

    • Hey Chuck,
      That’s awesome that you’re still working on improving your game even at 46 years old!
      I’m sure this will still work… maybe not as well as someone in their prime though… there have been other older players do it and see success! Give it a shot and let me know how you go!

      • Chuck

        done 2 workouts now in phase 1. I am winded after but its not terribly difficult. tested my initial vertical leap got 28″. not too bad for an old guy haha.
        I will keep you posted after the first month.

        • Glad you’re sticking with it and can’t wait to hear your results πŸ™‚

  • jereomy hoefer

    Couch I’ve been doing your program for about 2 weeks now and I love it!! I have a question though. I also practice basketball for four hours a day as well. Should I take time off practice to rest?

    • Hey Jeremy,
      Great that you love the program! Four hours per day of basketball practice? That’s a lot. More than most NBA players even. You might want to think about cutting that back and making sure your practices are effective. This program was designed to be done in the off-season when you have more time to recover. If you’re working out 4 hours a day then it’s probably not a great time to be doing it!

  • GarrettG

    Can i do other weight programs with this

    • Hey Garrett,
      I got your email and have replied to that but yes. Do upper-body weights on the off-days πŸ™‚

  • Hey Tasos,
    The program is designed for one minute between exercises but your way doesn’t sound too bad! If its working for you then keep on doing it that way πŸ™‚

  • Hey Ahsante,
    Thanks for taking the time to leave a comment and let the readers know! I appreciate it πŸ™‚

  • Thanks for that Alejandro!

  • Hey Dustin,
    Following the program I think you’ll definitely improve your vertical. Whether you’ll be able to dunk or not, who knows!

  • Hey Flynn,
    1. I’d recommend shooting after your workout and yes that’s fine.
    2. I’m not a great expert on the topic but I guess everyone’s genetics are different. There is a lot more research and answers into it but I don’t know them all.
    3. Google will give you all the answers you need! πŸ™‚

    Glad you’ve found success with the shooting programs πŸ™‚

  • Amar Kurgas

    Hey,i dont know if you are still active, but i train basketball every day ,so i dont know is it good for me to train every day , cose you said mucles need to rest(and when to do this exercise for vertical jump,in what period of day?):)

    • Hey Amar,
      Doesn’t really matter when you do it during the day. Personal preference. But yes, I recommend players to do this workout in the off-season so they have a lot of time to rest because that’s when the muscles grow stronger!

  • Lesther Lee

    hi coach i’m only 5’6″, is there any possibility that i can dunk?

    • Hey Lesther,
      I have noooo idea. Depends on too many factors. Give it a try and let me know how you go πŸ™‚

  • Ben Werner

    Hey, I just started this program last Sunday, and I was wondering if I should
    feel sore after each workout day.

    • Hey Ben,
      Some people do and some people don’t. I’m not sure why but usually the results end up similar πŸ™‚

  • eric hui

    How do you progress after the 12 weeks program?

    • Hey Eric,
      I’ve advised some players to take a month off and then start back up again if they feel like it!

      • eric hui

        Oh I see, and do you start right back from week 1 with the same sets and reps?

        • To be honest I haven’t really thought about it.
          Most finish the program and that’s it. Maybe I should make a part 2! πŸ™‚

          • Chen-Wan-Hui

            Well i don’t have my own trainer lol. So itd be great to get an idea on how to progress. I’d love to see part 2 πŸ™‚

          • I’ll keep it in mind Chen πŸ™‚

  • Dennis Fredriksson

    Hey, my name is Dennis, im wondering if im suposed to do everything every day and rest on the “restweeks” in this program. Or do i wait 2 days between every workout, thanks !

    • Hey Dennis,
      This workout is designed to be completed every other day. Or in other words every second day πŸ™‚

  • Hey Feraas,
    Well done on making it through three weeks doing it daily! That’s tough haha.
    But yes I’d continue where you’re from and change to every second day. Let’s give those muscles time to grow!

  • Jereomy,
    I love the passion you have for the game. Keep at it man. You’ll get there.

  • James Woodson

    Hey coach, I about to start your program next month but I just have a concern on whether height and weight matters starting off. Also, if there are any special suggestions on how to stay in shape after the training.

    • Hey James,
      There will be no height problems. There could be problems with weight. Excess weight on the joints could cause you knee troubles and that’s definitely something we don’t want. I’d recommend you start the program with caution and if you do feel anything that doesn’t feel right, go and see a specialist about it πŸ™‚

  • Sasha Stijacic

    Hi coach,
    I have started the vertical jump program and am currently in phase 1. I don’t feel soreness at all in my muscles after the workout or the day after. I do believe that I am performing all the workouts correctly. Am I doing something wrong or is this to be expected?

    • Hey Sasha,
      Everyone responds differently. You don’t necessarily need to feel soreness. Do the weeks of phase one, take a week off, and measure and see how you went!

  • Paul Laney

    How often should you rest during this program? How many consecutive days should I do these workouts during phase 1?

    • Hey Paul,
      The program is designed to be done every other day πŸ™‚

  • youngGeorge

    Hey coach I just wanted to say thanks for this I’m planning to start this program when I get off of school this winter, and really just a huge thank you for throwing this out here without a price tag on it 5’10 and dreaming of dunking, and hopefully you’ll be fulfilling that dream

    • Hey George,
      Not a problem. I hope you have great success and be sure to let me know how you go!

  • Hey Russell,
    Many players still can’t dunk at 15… a lot. Nothing to be ashamed of there. Make sure it’s only light training. That’s why this program is designed for the off-season.

  • Hey again,
    Good to see you’re sticking with it. I’m thinking about it. It’s quite a big step and will take some time. I’ll think about it πŸ™‚

  • Hey Justin,
    That’s awesome. No worries at all. Can’t wait to hear about your progress πŸ™‚

  • Hey Lesther,
    Just follow along with the program and you’ll do well πŸ™‚

  • Hey Arda,
    Yeah you can do it on your off-days from your strength training program πŸ™‚

  • Hamood Lebnani

    Coach so in each week i should have 3 days off ? Like if im doing my exercise on ( sunday – monday – tuesday – wednesday in week 1 ) .. Thursday / friday / saturday are day off to rest and recover my muscle ?? ^_^

    • Hey Hamood,
      Incorrect. Every second day. So in week 1 you’ll be working out Monday, Wedneday, Friday Sunday. And in the second week Tuesday, Thursday, Saturday. Good luck!

  • Isaiah knight

    Coach mac i am 6’3 age 14 and cant dunk. I am currently in a basketball season and it ends in February. i am thinking about starting the program in march. I will have 5 months until the next season starting in march. The program is only estimated 3 months in all. I can almost grab rim with one hand and i can dunk a tennis ball barely. Do you think the program will make me able to gain 6 inches so i can dunk. If not what could i do for the other two months. Please reply thanks…

    • Hey Isaiah,
      I’m really not sure if you’ll get there or not. I am sure that if you don’t attempt the program then it will be much much harder to. Commit to it! πŸ™‚

  • MattP

    Hey coach, I’m 15, just under six feet tall and can dunk a volley ball on a 10ft ring. Do you think it’s possible for me to dunk when I’ve finished phase 3? it would have to be two handed as I can’t palm the ball very well. I’ve attempted this program before but haven’t had time and stopped due to other sports, but I can commit to it now. Also thanks for putting up such a great resource that all athletes can use and not charging money for it, you’re very kind.

    • Hey Matt,
      I usually don’t give answers to questions like yours but you’re very close if you can dunk a volleyball. If you’re consistent with the workouts and your rest I think you can make it! πŸ™‚

  • Hey Jamaaar,
    You have to understand how important rest is to the success of the program. You can’t rest properly if you’re doing the program in-season. And it’s definitely not true that your vertical goes right back down in the off-season.

  • That’s awesome Isaac! Keep up the good work and let me know how you go at the end of the program! πŸ™‚

  • Hey Sam,
    You can still practice. The point is to just be aware of getting enough rest for the program to be effective. You can’t push your body hard every day!

  • Hey Kyren,
    Yeah that’s a good idea. Or you could just skip the day if you have to.

  • Hey Erfaan,
    That’s correct. Every other day. Let me know how you go at the end of the program!

    • Erfaan

      Hi again.
      sry coach I had another question. can I play basketball during the program?
      tomorrow is the last day of the first 3 weeks and I’m really happy.
      tnx coach.

      • Hey Erfaan,
        You can play, just not too much. Too much and you won’t get enough rest and won’t grow stronger!

  • Hey Dimitris,
    As the program currently stands, there’s nothing to do after the 12 weeks. As you can see a lot of people have made significant gains just through the 12 weeks.

  • No worries πŸ™‚

  • Hey Max,
    I have no idea how long it will take you to start dunking. You’ll have to try out the program and let me know!

  • Hey Evan,
    It will definitely affect your results having practice every day. My advice to you would be to wait until the off-season πŸ™‚

  • Hey Kyren,
    Glad to hear you’re having success with the program. Add the day to the end of phase 3 and make sure to let me know how you go at the end! πŸ™‚

  • Hey Levy,
    That’s awesome. Congratulations. Hard work pays off πŸ™‚

  • John

    hi coach i got to do some of your programme last year i incresed my vertical from 32 inchs ta 38 inchs coming very close to dunking until i broke my ankle and am just back in full swing one question i am wondering am i better to do single leg latheral jump over a large item at a slightly slower pace been explosive or am i better to do them over a small item fast ?

    • Hey John,
      The program is designed for the lateral jumps to be done fast! πŸ™‚

  • Thomas Lejeune

    Hey coach, thank you for the programme you described above. But do you have a youtube channel, just to show beginners how to do exercices properly ? That would be great, thank you !

    • Hey Thomas,
      I don’t actually. Though you’ll find if you’re having trouble with any of the drills if you just put the name of the drill in YouTube usually someone else has made a video of it! πŸ™‚

  • Hey Hamood,
    That’s correct πŸ™‚

  • Dayton

    Hey coach, part of my job is to walk up and down hill during the day. for the majority of the days, I cover about 10-15 KM. How will this affect this workout routine?

    • Hey Dayton,
      Wow that doesn’t sound like an easy job. It will definitely effect your workout because I’m sure your legs are really sore by the end of each day. Your job is enough workout in itself!

  • LeeP

    Hi Coach,
    For Alternating Jump Lunges and Toe Raises Exercises how does it equal 1 repetitions, one leg equal repetitions or both leg equal 1 repetitions?

    • Hey Lee,
      For alternating jump lunges, one repetition equals two jumps with either foot in front.
      For toe raises you do them with two feet on the ground so each time you go up and down it equals one rep πŸ™‚

  • alonso

    Does working out like on my chest,arms would that mess up the resting week

    • Hey Alonso,
      No that’s fine. Do upper body work on the off-days πŸ™‚

  • Jack

    Coach Mac,
    How long do I have to wait to start the program again, after I finish it, also can I continue the program when volleyball season starts

    • Hey Jack,
      I’d wait at least a month before starting the program again. And I wouldn’t recommend doing it during volleyball season. I can imagine your practices would be very leg intense leaving little time to rest!

      • Jack

        Thanks for replying, if I did happen to do it during season, would it provoke injury? Or would I just not get as much gains

        • Hmm… it could cause injury I guess. Overworking the same muscles over and over again. Though I’m no doctor so take what I say with a grain of salt. In regards to less gains, there would definitely be less. Your muscles grow stronger when you are resting. You break down the muscle during the program and it builds back stronger during rest. If you never have sufficient rest what happens? No time to grow stronger.

  • Worhatch Alexander

    I am 12 and 5 foot my vertical is 25″ is it possible for me to double that?

    • Hey Worhatch,
      It might be if you put in enough work! πŸ˜‰

  • Check

    Hey Coach,
    I got a question to your programm and the question is could I use my Jump Soles in this programm or should I do it without it?

    • Hey Check,
      The program is designed to be done without the use of Jump Soles πŸ™‚

  • Imed D-zed

    Hi, I restart playing basketball after 3 years off. I was 1m74 before and I was able to grab the ring with two hands. my vertical jump decrease alot since I’m 1m80 and some days I can grab the ring and other not, what can cause that ? Soo now im 19 and really want to dunk. I ordered the strenght shoes. I wonder if it will be more good if I start the program without any weight and extra. And after restart the program with those things. Thanks alot

    • Hey Imed,
      What can cause that… did you put on weight? Or if you’ve haven’t been as physically active as you used to be that can cause it.
      My program wasn’t designed to use the strength shoes. If you’re going to use them, it’d probably be better if you use the program that came with them!

  • sahil

    coach im 19 year old. my height is 5″10 and i am not able to touch the rim.
    i miss it by 5 inches
    i want to know that, can i able to make a dunk in future

    • Hey Sahil,
      I can’t guarantee that. Depends on too many factors. But there’s no harm in trying out the program and seeing what happens!

  • Hey Lavine,
    You can re-do the last phase or the whole program if you want, but I do recommend taking an entire month off the program first to rest.

  • Jacob

    So when I’m doing this, I also have basket ball practice at school, play basketball around at home, have PE everyday, and train for cross country. How much of an effect will this have on this workout? And also, I can tone down the XC training, as the season doesn’t start for like 8 months if I need to. I can also not go as hard during pe and do less vigorous stuff at home. Thx

    • Hey Jacob,
      As it’s hard for me to know how intense your exercise is it’s hard to know. Just know that the more you workout your legs, the harder it will be for them to grow. They need rest. You’ll have to make the call πŸ™‚

  • Omri Ben-Harush

    Hey coach, I’m a 5’9 15 y.o. that can already touch and grab the ring on a 10′ basket. Do you think that by the end of this program I will be able to dunk? please answer soon

    • Hey Omri,
      I can’t make promises like that, but I think you’ll have a great chance πŸ˜‰

  • John

    Hey Coach! I don’t feel totally exhausted after workout, should I? And i have a question about lateral jumps. Do i have to bring my knees to my chest or not? I really want to dunk…. Its disapointing, because im 6’3 and i can’t do it……

    • Hey John,
      Not necessarily. As long as you’re following the amount of reps it should be fine. Don’t have to bring your legs up on laterals, just do them as quick as you can πŸ™‚

      • John

        Thank you:) i’ll keep on working!:) I have to dunk until summer comes πŸ™

  • Eze

    Hey coach, I’m 5’6 14 years old can I do this training? Thank you

    • Hey Eze,
      Of course you can! πŸ™‚

  • Mack O

    Is this an off season workout or can I do this in season? Would games and practice negate rest?

    • Hey Mack,
      Yeah it’s primarily a off-season workout. Doing the workout in season will be affected by rest a lot!

  • Hamood Lebnani

    Hey coach , i just finished week 1 and started on week 2 i wonder if i can dunk soon since im 175cm Height ! πŸ™‚

    • Hey Hamood,
      Keep up the hard work and it will happen one day!

  • RobbyN

    Hi coach! Can this be done as a circut or should each exercise be done in 3 sets before moving on to the next exercise? At times the one minute rest seems like too long. Especially after the not so hard exercises.

    • Hey Robby,
      I guess it could be done as a circuit though I’ve never tried it that way.
      Maybe you could give it a go and let me know your results?
      Seems like a good idea!

  • Hey C-Lock,
    You’ll be fine with this workout. There’s no heavy lifting, all body-weight stuff. Just like you’d do at different times on the basketball court. Completely safe πŸ™‚

  • Hey Abhishek,
    Shouldn’t be too much of a problem. Just start from where you finished before you left πŸ™‚

  • Hey Rovic,
    It can affect how much vertical you gain if you can’t rest your muscles enough. If you only have one game a week, no problem. Where it starts to add up is all the trainings. Which is why I usually recommend players wait until the off-season to do the program. But if you’re able to rest a bit, keep at it. I can’t wait to see the video!

  • Kyren

    Hey coach, I’m almost done with the program. What should I do if I still want to keep improving on my vertical leap? Also, when is part 2 coming?

    • Hey Kyren,
      How many inches did you gain the first time on the program. I usually recommend taking a full month off before starting the program again. On part 2, I’m really not sure! I’ve got a lot of things going on at the moment πŸ™‚

  • Hunter S

    Hey Coach! I have a question.. What stretches should we do? And also on break days or even days we have exercises can we practice going up and trying to grab rim/dunk?

    • Hey Hunter,
      You should be doing a dynamic warm up before the jump ropes. A couple of jumps won’t hurt of course, but don’t spend an hour practicing your jump and wearing your legs out!

  • Zack

    Hi Coach! first of all i would like to thank you for making this program, i have not started yet but i have a question. i am up to my second week of air alert 3, should i start your program and instead of air alert and will i get more than 8 inches on my vert and feel free to say whatever u want of air alert.

    • Hey Zack,
      No worries at all. I’m glad so many players are benefiting from the program!
      To be honest, I haven’t had enough experience with air alert to know what it’s like. I guess it’s up to you man!

  • Hey Jared,
    You can definitely repeat the program. Take a full month off before starting again πŸ™‚

  • Hey Ray,
    Yep you got in exactly right there! Every second day.
    As for stretches, you want to be doing dynamic stretching. Google dynamic stretching program and I’m sure you’ll find something perfect! πŸ™‚

  • Hey Francisco,
    Yeah shouldn’t be too much of a problem πŸ™‚

  • Hey Jared,
    I do recommend doing it on the off-season. It’s hard to do during the season and get the same results!

  • Hey Mali,
    Of course this is a unisex program! It’s awesome to know a girl is motivated to improve their leap. You do have a lot on which makes me think you should wait until the off-season (if you have one) and your shoes shouldn’t make much of a difference πŸ™‚

  • Erfaan

    hello coach, sorry I couldn’t find the instruction for straight leg calf jumps. I searched in google but found something like straight leg calf stretching and a jump between tuck jump and high reach jump. I don’t know which one it is…
    and by the way my jumping improved almost 15cm after the first phase!
    and one more question that we have to do the single leg exercises with both feet?

  • Selman Oflu

    Hey coach,
    I have 2 times a week basketball training from six to eight o clock. Mondays and thursdays and at the weekend i have basketball games. So my question is would it increase my vertical if i do the exercises one day before the basketball training? So i would do basketball training on mondays your workout on tuesdays then on wednesday basketball training again and then on thursday your workouts and sathurdays your workout too. So i would train 3 times a week your workout and 2 times basketball training. So i would have training instead of the rest day, but our training is not as hard as other teams train.
    Thanks a lot

    • Hey Selman,
      Maybe. I’m not sure how hard your training is or how much physical activity you have during the rest of your week. In a perfect would that’s too much to get effective results but players generally don’t have much time off to do the workout. So it’s up to you. If you do do it, make sure to let me know what your results are πŸ™‚

  • lee

    if you flex your whole body will you jump higher?

    • Hey Lee,
      Try and stay as loose as you can πŸ™‚

  • Hey Luke,
    Just put the exercise in Google like I did…
    As for stretches, Google ‘dynamic stretching routine’. Dynamic is best.

  • Hey Russell,
    Lol that’s not guaranteed. How much did you improve your vertical jump?

  • Hey Shuto,
    Size can be greatly beneficial but not compulsory to dunking. There are some quite small players that can dunk!

  • zaye

    hey coach thanx for the program and i man alot of thanx, i wanted to ask a few questions. 1.) if i did the lunges and lateral jumps slightly wrong will that affect my results and another question is that when doing lateral jumps do we have to put our legs to our butts like the image below or can we just jump from side to side and i go to school so i have to climp stairs at school so on the days off u have instructed us not to work our legs so wht about that?

    • Hey Zaye,
      If you did them slightly wrong it shouldn’t matter too much. It’s good that you’ve realised and are fixing it. On lateral jumps they’re meant to be done small and quick, so no we don’t bring our legs up high.
      About school, lol climbing stairs shouldn’t be too bad. Don’t worry about them πŸ™‚

      • zaye

        thanx coach, so lateral jumps are like hopping side to side quickly?

  • Filip Tomljenovic

    whether to do this all in one day or one exercise a day

    • Hey Filip,
      You do the entire phase in one day πŸ™‚

  • micro brasileiro

    Hey Coach! I am Brazilian and I do not understand exercise 4- corners could explain to me? thanks

  • micro brasileiro

    hey coach another question while I’m doing this program I can continue to do weight training and swimming? thanks

    • Hey Micro,
      I don’t recommend training lower body in the gym while doing this program. Upper body is fine on the off-days though. As for swimming, it won’t be too bad. But make sure you’re fatiguing your legs every day!

  • yusif

    Hello coach mac i am done with my first week and i can touch the rim (almost grab it). Before that i couldn’t even touch the backboard!! I can’t wait till I’m done with phase1. By the way I’m 5’7″ 15 years old. Thank you!

    • Hey Yusif,
      That’s awesome man. Congratulations! Keep it up πŸ™‚

  • Hey Josh,
    You can’t really make the decision because the days you train will change every week. I recommend not worrying about which day and just follow the program like usual and do the exercises in the morning πŸ™‚

  • Hey Giannis,
    No that’s fine to work your upper body on the off-days πŸ™‚

  • Hey Chris,
    Not necessarily. Just follow the program to the letter and you will have success πŸ™‚

  • Hey Jimmy,
    I do recommend this program to be done in the off-season so that you can rest on your off days. You can play SOME basketball, but make sure it’s not too much and you get adequate rest!

  • Hey CJ,
    You’ve definitely got the right amount of enthusiasm. I’ll be making it to the Philippines soon also!
    Can’t wait to hear about your results πŸ™‚

  • Hey Jose,
    Hmm… tough one as I’m probably not qualified to answer that. I’d probably be continuing to work on skills at that age and wait until he’s 15 or so.

  • Hey Oden,
    The issue is not getting enough rest to make gains. I do recommend completing the program in the offseason if you have the chance!

  • Hey Ryan,
    I don’t think it makes too much difference since you’re so early in the program. You pick πŸ™‚

  • Hey Zack,
    Shouldn’t make much difference. Start again on Monday if it makes it easier for you πŸ™‚

  • That’s awesome Ezra.
    Make sure you let me know how you go at the end of the program πŸ™‚

  • Hey Danijel,
    The results will be worse if you don’t have adequate time to rest! That’s the problem.

  • Hey Cameron,
    The whole program is designed to be completed without weights πŸ™‚

  • No worries Francisco!

  • Hey Andy,
    You could start out with this program as it’s free and see how you go. If you make significant gains then this is all you need πŸ™‚

  • Hey Joel,
    Yes definitely keep working on your shot. Just make sure not to do anything too strenuous and fatigue your legs!

  • zaye

    hey coach! for the tuck jumps can we do the tuck jumps but like jump onto a box and increase its height or what would u suggest?

    • Hey Zaye,
      You could do that if you’d like to. I didn’t put that in the workout because the workout was designed to be done without equipment. Good luck!

  • Ervz

    First of all wanna say thanks coach! Just started your program this week but I’m having some difficult time figuring out the right form for slowmo squat. Can you pls show some video to do this right. Thanks man.

  • Hey Selman,
    That’s somewhat true. I definitely don’t ever recommend you skip basketball training. I’d prefer you did basketball training than vertical jump training. That’s why I usually recommend players to do this in the off-seaon.

  • Hey Jose,
    That might be a good idea. Though I don’t see any problems since we’re not using any weight. Realistically, the jump training isn’t too far different from an intense day on the playground!

  • Dawson McCarthy

    Hey Coach, I’m 15, 6’2 with a 25 inch vertical, I’m planning on starting g this course but I was just wondering how much vertical this is going to give me if I do it?

    • Hey Dawson,
      I’m not sure what answer you’re expecting me to give you but I have no idea lol. It depends on many factors πŸ™‚

  • Josh Ekers

    Hey coach,
    This program is outlined extremely well except for the stretching part. Do you have a recommendation as to how much and which stretches I should be doing?

    • Hey Josh,
      You should be dynamic stretching before the program. Just google ‘dynamic stretching warm-up’ or something similar and you’ll find something appropriate πŸ™‚

  • 0lii

    Great routine πŸ™‚
    I’m finding my muscles are still sore after the rest day will it hinder my progress if i carry on? Should i wait until they recover fully before doing it again?

    • Hey Olii,
      I would do the workout if you can. If you simply can’t then wait until the next day you can.
      On the bright side, you’ll find that after a few workouts you won’t be as sore anymore the next few days πŸ™‚

  • Hey Gerald,
    Yeah you’ll just run into the problem that your muscles won’t have enough time to fully recover and grow stronger. The program will still work, just not as effectively.

  • Hey Marti,
    As you said just the problem that your legs don’t have time to rest. Because that’s when they grow stronger, not while you’re training.

  • luka

    Hey , coach i’ve done first phase and its great . I have practise every day but we are just playing on my rest days , is it so bad ?

    • Hey Luka,
      It’s not perfect, but if you feel like you’re having success with it then keep up the good work!

  • Zack B.

    Hi coach I have a question, I just started on Monday and the question is do I only rest on the rest weeks or do I rest on the weekends like Saturday and Sunday? Because I heard that if you don’t let your muscles rest then it’s bad for your muscles. Like tearing or something else.

    • Hey Zack,
      You rest every other day during the program and then take a full week off πŸ™‚

  • Kunks

    Is it ok if I do the workouts after my practices?

    • Hey Kunks,
      Actually I recommend doing it in the mornings so it can be separate from practice. If you can’t do that I’d prefer before practice but after can still work!

  • Hey Zaye,
    What are dowel jumps? Lateral jumps are just side-to-side over a line or skinny object. Don’t have to jump high off the ground and done as fast as you can.

  • Hey Danica,
    I have no idea if you will be able to or not. But I do know this program can improve your vertical jump and give you a chance πŸ™‚

  • Hey Lumboir,
    Sounds about right πŸ™‚

  • Hey Jared,
    Depends what you mean by permanent. You definitely won’t be able to do the program, improve your jump, and then 20 years later sitting on the couch have the same vertical. But if you’re active often you should keep it.

  • Hey Shuto,
    That’s it! Or light skill work or upper body in the gym πŸ™‚

  • Hey Zak,
    Definitely if you put in the work, stay consistent, and get enough rest πŸ™‚

  • Hey Astepp,
    Yeah definitely. As I keep emphasizing… put in the hard work, stay consistent, and get enough rest and you should get there!

  • Hey Bunnawat,
    If you want to get worse results, then sure πŸ™‚

  • Hey Geraldy,
    That’s quite a long run and you might be too tired and less explosive after the run. And I don’t know what stretches you’re doing, but I doubt they’re making you taller. If they are, I want to know what they are! πŸ™‚

  • Hey Jared,
    Won’t make all that much difference. You choose πŸ™‚

  • Hey Isaac,
    Upper body is fine on rest days and so is a light jog (though at the start of the program you might be a little sore). And that’s up to you. I don’t recommend weight but some people do it!

  • Hey Alex,
    That’s not a bad thing. Wait until you’re not sore enough to do it again and start back up.

  • Hey CJ,
    Sounds awesome man. Can’t wait to hear how you go with it all! πŸ™‚

  • willie

    hey coach im 5’9 i weigh 137 pounds and i can touch backboard how long do you think it will take for me to be able to grab rim.(im a freshmen in high school)

    • Hey Willie,
      I have noooo idea. Depends on a lot of factors!

  • Tony

    coach, what can I do if I do not work out on Sundays? Should I just do Monday, Wednesday, Friday every week and then add a 4th week of working out at the end of each phase and then a rest week (so 5 weeks per phase)?

    • Hey Tony,
      That sounds like a fantastic idea to me! Good thinking.

  • Selman Oflu

    Hey coach,
    I’m in the third week of the first phase but i have a little injury which i think will get better in a week. So i will take one week off. Should i do the third week when my knee is better or should i start with the second phase because i already had one week off during the little injury.

    • Hey Selman,
      I’d suggest you take a week off for your knee, do the third week of the phase, and then take another week off. The more rest we can give your knee the better it is.

  • Kobert

    Hey coach, I’m a freshman in high school. About a year ago I started getting into basketball. A couple months ago I started playing pick up games. I love the sport. I want to play for my school next year and hopefully some day make it into the NBA. Now to my question, besides working on my vertical. What else should I try to improve on and do you have any suggestions on how to improve it?

    • Hey Kobert,
      Great to hear you love the game so much!
      I’d suggest you work consistently on your shot and whenever you’re playing pick-up games really try and be the best defensive player you can. There’s always room on a roster for a great defender or shooter!

      • Kobert

        That’s great, thanks! What do I do to get better at shooting? Do I just shoot? And do you have any tips for me on how to be better defensively?

  • Hey Nick,
    Good to see you want to try out the program. Good luck and let me know how you go!

  • Hey Brandon,
    I won’t repeat what I’ve written at the top of the article. Just give the whole article a read and you’ll know exactly what to do!

  • Hey Kyle,
    All I can tell you is there will be absolutely no harm in trying the program. I have no idea whether you’ll be able to dunk by the end of the program. But you’ll definitely make improvements!

  • Hey Travis,
    It sometimes happens. Your muscles are still repairing from the previous weeks of work. Keep at it and follow the program!

  • Hey Zaye,
    The calf raises are done with two feet on the ground at all times. So only three sets all up.
    And as for the jumping lunges, sounds like you need to work on your balance too! So it will do you good practicing to balance. Keep at them!

  • Hey Devon,
    Sure. Work out your upper body on the off day if you’d like!

  • Hey Jhibz,
    You won’t really need to do anything to maintain it as long as you’re staying active. But I have recommended to players to do one week of this program every month if they want to!

  • Hey Muhammad,
    That’s alright if it’s your only option. I still prefer small jumps even if you don’t have a skipping rope.
    Swimming’s okay πŸ™‚

  • Jhibz,
    Yeah looks good to me. Won’t really make a difference if you do it for 3 or 4 days. You’ll be working on your legs plenty with all the game and practices. Since you’re in season you won’t have the opportunity to rest when you want to!
    Yeah you can go back to phase one or just pick any week from the program πŸ™‚

  • Sebastian

    Hey Coach, I have a question. After all the 12 weeks, what do you do? You improvise? Or do you have a follow-up?

    • Hey Sebastian,
      After the 12 weeks you can do the program for one week every month πŸ™‚

  • Cheng Weng

    What do u suggest doing after the 12 weeks to improve/maintain my vertical coach? (Besides jamming on all of my friends πŸ™‚

    • Hey Cheng,
      I’ve suggested to do one week of the program every month if you’d like to. But it’s not compulsory. The jumping you get from training and games will be enough to keep your vertical at the height you achieve πŸ™‚

  • Hey Nur,
    I advise to do the program in the off-season because then you get a lot more time to rest. But if you have no choice then you can. You won’t get the same results though.

  • Hey,
    In the perfect world you want to keep your legs from working too much. But since everyone’s in season now that’s hard to do!

  • Hey Nick,
    You can ball on your off-days since I assume you’re in season now and have to, but don’t expect the same kind of results as if you did it in the off-season and had heaps of time to recover. But it should still do some good!

  • Hey Hubby,
    I always recommend the players to do it first thing in the morning!

  • Hey Kushager,
    That all sounds fine to me πŸ™‚ Just take it easy on the legs.

  • Hey Arthur,
    That’s awesome man. Are you still growing? You’ll probably gain the 3 – 5 inches just through development. If not, wait a bit and then go through the program again πŸ™‚

  • Hey Peyton,
    I created this workout to be used without any equipment πŸ™‚

  • Hey Travis,
    That’s a great attitude to have. Keep pushing!

  • Hey Jhibz,
    You want to do the cool down stretches straight after the workout! Whenever that may be.

  • Hey Hao,
    A rest between all sets. So yes you should be resting between sets of the same exercise and between different exercises.

  • Hey Angelo,
    You can do the program at any time of the day πŸ™‚

  • mike

    hey coach i got a question when i got practice my legs keep gettin sore how do i fix this

    • Hey Mike,
      During the vertical jump workout or your basketball training? Your leg muscles should be getting sore throughout the workout!

  • Cor

    hey Coach, can i continue working my abs while I’m doing this workout?

    • Hey Cor,
      Sure. Do it on the off days πŸ™‚

  • Michael Kelly

    Hey coach every time I squat and do the knee bends in this workout my knees crack. What does this mean? Is it bad?

    • Hey Michael,
      Whenever anyone has something similar I recommend to stop the program and consult a professional. The absolute last thing I want the program to do is give someone an injury. Don’t risk it. Get it check out!

  • David Clifton

    So im 14 years of age and im 5 9 and right now my vertical is about 18 or 20 inches is it possible i will be able to dunk at the end of this program, and theres no need to doubt my ability to work hard or my basketball skills, because im guranteed to put the work in for it to be possible to reach my goal

    • Hey David,
      Sure it’s possible that you’ll get there one day. I can’t guarantee when that day is but with the work ethic you obviously have you’ll get there πŸ™‚

  • Hey Zachery,
    I sure hope so but I can’t guarantee it. Put in the world and reach your maximum!

  • Hey Tyler,
    If you can grab the ring you’ve got a great head start. I sure hope you’ll be able to but I can’t guarantee it. Put in the hard work and make sure to let me know if you reach your goal of dunking!

  • Hey Yasser,
    You can do cardio on your day off but I recommend keeping it minimal. We want to rest the legs as much as possible!

  • Hey Wilson,
    I did create the program to be done in the off-season so that time would be better if possible. But I understand a lot of kids want to do the program ASAP so they give it a shot. It can be hard on the body. Each case is different so you have to judge your own body and see if you can handle it!

  • Hey Luka,
    Keep going with your 6am workouts. I love to see players that are willing to put in effort like that. Your running doesn’t seem too strenuous so keep up the good work!

  • Hey John,
    That is a lot of working out. I think you’d be better to wait until the off-season if you want to achieve maximum gains πŸ™‚

  • Hey Hunter,
    Good luck with the program. Make sure to let me know how you go! πŸ™‚

  • Hey Raiden,
    I’d stick with the rotating schedule of every other day. Do it in the mornings if you can πŸ™‚

  • Hey Prez,
    Nope you won’t have any trouble with your growth. There are no weights involved πŸ™‚

  • Hey Pablo,
    You can definitely improve your vertical while training for other sports. It depends how many regular workouts you currently do. I did create the program to be done in the off season so players didn’t run into the problem of insufficient rest. Do the program every other day πŸ™‚

  • Hey Danny,
    The results will be affected. How much depends on how often you practice.

  • Thanks Jacob! Let me know your results!

  • Hey Karl,
    I don’t think you’ll have any issues with having an electric fan!
    Awesome to hear you’re having success already. Be sure to come back and let me know how you go! πŸ™‚

  • Thanks Cheng!

  • Hey Braylon,
    If you need to rest, do it. More rest is better than doing the program too often.

  • Hey Lambert,
    That’s a lot of practice you have on. It’s best to do it in the off-season when you’ll have the most time to recover, but if you really want to do it now I’d continue with the program every other day and do it in the mornings!

  • Hey Renato,
    Glad you like the program! Yes not being able to rest that often will definitely impact the results you get. The last thing we want is for you to get an injury!

  • Stonyboys

    Hi coach. I’m 20 years old, would this still be a good program for me? Also should we still be doing leg strength work such as leg press and hamstring curl while on this program?

    • Hey Stonyboys,
      Yes you can definitely use this program when you’re 20! The program was designed for people that don’t have access to a gym. So they might help but not in this program! πŸ™‚

  • Justin

    Hey coach I’m about to start this workout to get some results. Do you recommend running 2-3 miles on the off days? I really want to increase my vertical as well as conditioning too. Thanks

    • Hey Justin,
      That’s a tough one. Conditioning is very important but running 2 – 3 miles every other day is tough on the legs and we need as much rest as possible. Try running 2 times a week and maybe getting some conditioning on a bike or swimming the other days if you can. Much easier on the legs πŸ™‚

  • Lucas Birmingham

    Hey coach I’m 14 yrs old and 5’7″ I can already touch rim! If I do your program will I be able to dunk?

    • Hey Lucas,
      That answer depends on way too many factors for me to answer. What I do know is that you’ll definitely improve your jump using this program πŸ™‚

  • Hey Luka,
    I wouldn’t worry too much about it. Keep your same schedule. More rest is sometimes better!

  • Hey Lachlan,
    Sports class is fine! Can’t miss out on any school just for a jump program!

  • Hey Mitchell,
    Sorry I don’t think I’m your guy to answer those technical questions. There are others much more qualified than I am!

  • Hey Riley,
    This program will definitely work for you! It works for everyone willing to put in the effort πŸ™‚

  • Hey Luis,
    I’ll be happy to answer your questions.
    1. I recommend working out your upper body on the off-days to the program.
    2. You can do skill work most days but I wouldn’t recommend full games.
    3. You’ll definitely see less gains if you’re running that often. Maybe 2 – 3 times per week.
    4. Without seeing you and without the expert knowledge I don’t like commenting on injuries. See an expert.
    Please remember that this program is designed to be done in the off-season when you have time to rest. That’s when you get the most gains! πŸ™‚

  • Hey Dan,
    That’s alright it’s great for all sports! It will definitely help with your explosion and power so yes! It will help!

  • Hey Anthony,
    Do read the entire article. For phase one you do all the exercises listed under phase one. And you do the workout every other day πŸ™‚

  • Hey Drago,
    It won’t help you specifically on your jump shot but it will improve your vertical to improve your jump.
    I haven’t listed a diet program but yes you’re right, do make sure you’re getting lots of protein to heal πŸ™‚

  • Hey Cole,
    I have no idea. But I do know this program will improve your jump πŸ™‚

  • Hey Cor,
    Not necessarily. Are you still seeing improvements? How much have you gained?

  • Hey LittleGuy,
    Not sure what you’re asking but start the program from the start. And it’s to be done every other day. Not every day πŸ™‚

  • Hey Gabe,
    That depends on a lot. If you’re still seeing gains, keep going!

  • Hey Stergios,
    Just think about soaring above the ring and throwing the ball down through the hoop one day. That’s all you need πŸ˜‰

  • Hey Kulet,
    That’s awesome that you’re trying I love people that chase their dreams. Depends, if you’ve had previous injuries or are unfit you might be better to see a doctor beforehand and get the all clear. Better to be safe than sorry!

  • Hey Chris,
    I have recommended people to take a month off and then start the program again. Maybe that’s what you should try doing! πŸ™‚

  • Farhan

    Hi Coach,
    Are alternating jump lunges counted as one rep for every time you get back to the initial starting position or just as one rep for each lunge?

    • Hey Farhan,
      One rep is every time you get back to the starting position, so that should be 2 jumps for 1 rep πŸ™‚

  • Chris

    What is the average gains from this program coach?

    • Hey Chris,
      I’m not 100% sure what the average is since most people don’t let me know their results. But check a few of the comments and I’m sure you’ll get an idea πŸ™‚

  • Hey Nathen,
    That’s awesome! Keep up the awesome work and be sure to let me know how you go at the end of the program!

  • Hey Ropro,
    That depends on too many factors for me to give you an answer. There’s no harm in trying the program!

  • I have nooooo idea haha if you ever find out the answer to that question please come back and tell me!

    • smsaadjamil

      Ohh sure πŸ™‚

  • Hey George,
    Toe raises will help you develop the calf muscle πŸ™‚

  • That’s awesome Tyler!
    Make sure you come back and let me know how you go at the end of the program!

  • Hey Terry,
    It’s hard to say because of many factors. Give it a shot and let me know how you go!

  • Hey Goutham,
    I recommend you go and see a professional about your back issues before continuing with the program. The last thing I want is for a player to get hurt!

  • Hey Ivan,
    First of all, it’s great to see players still working on their jump at your age!
    That doesn’t sound great. I’d recommend you go and see a professional before continuing with the program. I’m not an expert and would never claim to be. I’d hate to see you get injured because of the program!

  • Hey Cor,
    If you have to do that I recommend doing the jump training before your basketball practice πŸ™‚

  • Hey Zach,
    You will definitely still see gains. I’d go for it sooner rather than later!

  • Hey Eli,
    And I can’t wait to hear your results!

  • Hey AJ,
    Sounds awesome. Good luck with the program and I can’t wait to hear your results!

  • Hey Titan,
    That’s awesome. Make sure to come back and tell me the gains you get at the end of the program!

  • Hey Tony,
    You will obviously increase your vertical more with proper diet, but even with a poor diet you will still see gains!

  • Hey Ccrone,
    Sounds good! Let me know how you go!

  • Justin,
    A lot of players do say that but they all see results!

  • Hey Curtis,
    Being able to increase vertical jump was the intention of the program! Glad you like it πŸ™‚

  • Hey Oren,
    That’s awesome that you’ve found success with the program. I usually recommend for players to wait a bit and then do the program again but since you already have maybe that’s not applicable for you. I’m looking at brining a part 2 out in the future so stay tuned for that!

  • Kulet,
    Better to be safe than sorry! No problems at all. Can’t wait to hear your results!

  • Hey Drago,
    This course will not help you improve your height! Sorry!

  • Hey Nathan,
    That’s very tough on the legs! I wouldn’t expect great results if you’re putting that much stress on your legs!

  • Fabian

    Coach is there still hope for me? I’m 5’6 (14 still growing) with a 7’0 standing reach. I have a 30 inch vert( all natural, never done training before just learnt proper jumping techniques) will it be to hard to increase it cuz its already high? I really wanna accomplish my dream of touching a 10 foot net

    • Hey Fabian,
      Looks like you’ve got some great genetics! You’ll still be able to make improvements with this program. Give it a go!

  • Lalit

    Hi Coach MAc i used to paly basketball in school but i met with an accident and fractured my leg . i am 29 years old can i still add verticals to my jump at this age with the following program ??

    • Hey Lalit,
      I think you definitely can as long as your leg is better. With an injury I always recommend getting the approval of a specialist first though. The last thing I want is for you to get injured!

  • Kevin

    Hey coach Mac, my name is Kevin. I am going to do your workout, after I do all three phases in 12 weeks will I have to do it again ?

    • Hey Kevin,
      You don’t HAVE to do it again if you don’t want to. Try it the first time and see if you like it πŸ™‚

  • Michael Buitron

    Coach, I know this is kind of an old program but I am going to give it a shot. I am a 5’10 junior I can put my whole hand on the block, and i’m only about 2-4 inches from getting rim… Do you think by the end of this program I will be able to get rim and maybe throw one down?

    • Hey Michael,
      The way the body reacts to jump training has not changed one bit and that’s what’s important. Depends on a lot of factors but I sure hope so!

  • Hey John,
    It’s not a good thing to work on your vertical every day. In fact, it’ll do more harm than good. We need to let the legs recover!

  • Hey AirD,
    You’ll see how much improvement you’re getting after the first full week of REST. Make sure you’re resting during that week and then test yourself at the end of it πŸ™‚

  • Hey Jared,
    They will definitely improve your explosiveness!

  • Hey Khalil,
    Unfortunately I haven’t created a nutritional program to go with it just yet! Sorry!

  • Hey Bob,
    I wouldn’t recommend it the first time through!

  • Hey Cheng,
    Sorry to hear about your lack of results. How often are you training outside of the program? Also, how’s the diet?

  • Hey Jacob,
    Thanks heaps for coming back and leaving some feedback for the other players looking at starting it! Appreciate it man.

  • Hey Rathi,
    Sounds about right. Your body will gradually adjust to the program!

  • Hey Jhibz,
    You can still work on your skills for basketball and maybe play 1 or 2 times a week. Just don’t overdo it!

  • Hey DL,
    That’s a pretty intense schedule you have there. I do think it would be a bit much. This is mostly a program for a player without gym access or who isn’t comfortable performing those moves.

  • Hey Alex,
    If you’re regularly playing volleyball then I don’t see any reason why you should have troubles with the program. If you’re hesitant I’d advise you to get the all-clear from a professional before doing the program πŸ™‚

  • Hey Nick,
    If you’re not willing to change your workouts then it’s up to you whether you want to do the program or not. If you’re only doing legs once a week at the gym I don’t think it’d be too bad, you’ll still make gains. I’m just not sure how much compared to the players that don’t work out their legs at the gym!

  • Hey Joseph,
    This workout was originally made for the off-season where players could rest their legs a lot. Anyway, if you have to do it in-season then I recommend in the mornings if you play basketball in the afternoon πŸ™‚

  • Hey Ritesh,
    Sounds perfect for you. In the rest weeks I’d advise to get as much rest as possible. A run or two won’t hurt if they’re short distance, but nothing too strenuous!

  • Hey Lucas,
    I’m sure this program will work for you as it has for many others. Just make sure to follow the program all the way through and get REST! πŸ™‚

  • Hey Hari,
    Depends on way too many factors for me to make that prediction! πŸ™‚

  • Hey Pablo,
    It should if you follow the program. It will definitely improve your vertical, but it depends on how far away from dunking you are whether you’ll get there! πŸ™‚

  • Hey Jonathan,
    Hopefully you’ll be able to one day! This program will improve your vertical πŸ™‚

  • Hey,
    That depends on way too many factors for me to give you an answer!

  • Hey Ben,
    Good luck with the program! Don’t expect to get 5 inches after the first phase though. Increasing your vertical is a long process and you must be willing to put in the work! πŸ™‚

  • Hey David,
    Sure. Do upper body work on the off day! πŸ™‚

  • Hey Esteban,
    It will help you with both of those! Put in the work, get plenty of rest, and eat right! πŸ™‚

  • Hey John,
    I guess your option is to do the program and see what results you get. I understand that a lot of players never really have an off-season and must do this program while not being able to rest much. You won’t get maximum results but it will help!

  • Hey Kevin,
    That’s a tough call. This program was made for players without access to a weight room. You could try the program for the first phase and see how you go before making the decision which option to continue with? And sure they can be done with a jump rope if you can! πŸ™‚

  • Goutham,
    If you’ve got the all clear by the doctor then go ahead!

  • Hey Alex,
    If you have trouble with it I’d cut it out completely. If I was to swap it for a similar exercise I assume you’d feel the same pain. Just take it out and continue πŸ™‚

  • Hey Oladele,
    Maybe once or twice a week but I wouldn’t do much more than that! And run on the off-days of your program πŸ™‚

  • Hey Brian,
    It is too much if you want the maximum benefits from this program. In that case you’d have to wait for an off-season. But completing the program under your current schedule you will get results!

  • Hey Alex,
    If you’re a little skeptical have a read through the comments πŸ™‚

  • Hey Dunk,
    Your English is great!
    My advice is you’re doing awesome and to continue with the program. Consistency is key!

  • Hey Alex,
    That’s what most players say until they see results. It’s only a short time every day. Stick with it until the end and see how you go!

  • Hey,
    Just one time each workout day πŸ™‚ It’s nice and quick but very effective!

  • Hey Lawrence,
    That’s awesome that you can already see results πŸ™‚
    I usually recommend players not to work out their legs during the vertical jump training phase. It’s a lot different on the muscles. See this is meant to be done in the off-season which is the problem!

  • That’s good that the pain is gone Ivan. Good luck with the rest of the program πŸ™‚

  • Hey Bob,
    Sure you can repeat it after. I usually tell players to give it a full month off the program before starting again. As for jumping rope it should only be a slight bend in the knee on each jump πŸ™‚

  • Oladele Gaba

    With the single leg excercises does a rep with each leg count as one rep total?

    • Hey Oladele,
      For single leg exercises when you’re back at the starting position that counts as one rep πŸ™‚ If you have a specific exercise question I’ll happily answer it.

  • Jake Bane

    Would doing squats at football lifting affect with this workout I only squat 250 but I am 5’11 and 140 pounds i can already touch the rim standing still but i want to be able to dunk so I am going to try this my friend tried it and it helped him get from the middle of the net to the rim so it has good results. I hope I could get the same results.

    • Hey Jake,
      Sounds awesome the success that your friend had with the program πŸ™‚
      Is your squatting a full leg workout? How often do you do it?
      If it’s once a week then I recommend swapping one of the vertical jump days for your leg workout day so you don’t double up and have enough time to rest! πŸ™‚

  • Cristi Chira

    Hey Coach! I need some help , i can t jump rope , if i make the exercises without the rope it is ok ? (Just jumping in a rithm continuasly for 2 min ) PS:Sorry for my english

    • Hey Cristi,
      Yep sure that’s fine. That’s what I usually advise to people that don’t own a skipping rope πŸ™‚

  • Achilles

    I work in an orchard and we are currently tying grape vines. This requires about two to three hours of slow walking a day. Is that okay for me to do on my off days since…everybody walks?

    • Hey,
      Of course that’s fine. Not much you could do about it if it wasn’t! We’ve all got to work πŸ™‚

  • Majisuka

    Question – for jumping rope, do you use two legs to jump at the same time for each jump or alternate 1 leg at a time? I’ve been using both legs to jump at the same time and it’s really tiring so I want to know if I’m doing it right.

    • Hey Majisuka,
      I usually tell players to mix it up and do a bit of both! πŸ™‚

  • Hey Andrew,
    You can use weight if you want to, but I don’t recommend it for the first time around. People are having a lot of success without weight.
    That’s a tough one. The program was designed to be done in the off-season for that reason. Not much time to recover!

  • Hey Lee,
    Yeah this works just as well for girls as it does for boys. Maybe not as much since that’s the gender difference, but it will work! πŸ™‚

  • Hey Caelan,
    While I’d prefer you do it exactly as the program says, taking extra days off is better than doing extra days! πŸ™‚

  • Hey Nick,
    If you’ve got it, take it πŸ™‚

  • Hey Cortez,
    Lol I have nooo idea. You’ll have to test it out and see! πŸ™‚

  • Hey Braden,
    Nope. They’re encouraged! Work out your upper body on the days off!

  • Hey Noor,
    You should keep going with the program until the end and make sure you’re getting enough rest πŸ™‚

  • Hey Luke,
    Ah damn. That’s a very unfortunate injury!
    I’d do the third phase again when you’re good to go. Also, make sure you do some ankle strengthening work. Just YouTube it. Most exercises are similar. Get that ankle back to full strength πŸ™‚

  • Hey Davis,
    That’s awesome. Good luck with it and make sure you let me know how you go!

  • Hey Rylan,
    Depends on too many factors for me to start giving athletes false hope πŸ™‚

  • Hey Thomas,
    So you’ve been through the whole program?

  • Hey John,
    If you need to do it in the next 4 – 5 weeks you don’t have much choice but to just do it. Though the workout is designed to be done in the off-season.

  • Hey Kevin,
    I’d do it from the start again if I was you πŸ™‚

  • Hey Lawrence,
    To be honest most of it is just exercises we’ve tested and have been found to work. The slow squats is a great way to warm up the muscle and work it in a different way than usual and we have to do lateral movement so that we’re not overdeveloping certain muscles and not others as that will lead to injury.

  • Hey Jason,
    You can do some light work. Just make sure to get plenty of rest πŸ™‚

  • Hey Nik,
    If you can modify it, then go for it!

  • Hey Tyler,
    If you’ve read the comments you’d know I don’t give out opinions on how much people will or won’t gain. As for the strongest phase, phase 3 is the hardest, but it’s part of a progression and phase 1 and 2 should never be skipped πŸ™‚

  • Hey,
    It’s not great, but you can still see success from the program. That’s why it was designed to be done in the off-season! πŸ™‚

  • Hey Luke,
    If you have sport on and you still want to do the program then yes, that’s the best way to do it πŸ™‚

  • Hey Jibran,
    From my experience what you feel or don’t feel doesn’t mean that much. I’ve had people that went through the whole workout without feeling much make massive gains and people that said they felt a burn the whole time make less of a gain. Just keep pushing! πŸ™‚

  • Hey Gavin,
    Congratulations on your success πŸ™‚ Unfortunately I don’t make predictions like that though!

  • Hey Kanaan,
    It should. Check out all the positive comments of people making massive gains. If you put in the work I don’t see why you can’t do something similar! πŸ™‚

  • Hey Michael,
    That’s awesome. Keep up the great work!

  • Hey Alexander,
    Switch legs after every set πŸ™‚

  • Hey Xavier,
    Looks like you’ve been blessed with some great jumping ability. Make the most of it. This program will definitely help you increase your vertical. By how much we’ll have to wait and see πŸ™‚

  • Hey Nathan,
    The soreness you feel makes less of a difference than you’d think. I’ve had people go through the program and not feel sore ever and still make massive gains!

  • Hey Adam,
    Definitely do it on both legs πŸ™‚

  • Hey Gabe,
    Pain is never good. I’d advise you to take a week off the program and have some rest before continuing on with it.
    Did you take a week off completely at the end of phase 1? It happens. Some people don’t make gains after the first one.

  • Hey Aidan,
    What I have written in this program is the best way I know how to improve vertical jump. Anything you want to do different is up to you but I’m not sure how your results will go πŸ™‚

    • Aidan

      Thanks coach! I’l give it a go, right now i currently can barely touch the backboard, im 5’7″ I will post the results after the program

      • Can’t wait to hear how you go πŸ™‚

  • Hey Muavia,
    That’s a lot of leg work so I’m not sure how you’ll go with the program. But if you definitely want to do it, I’d recommend the mornings πŸ™‚

  • Hey Tan,
    Take a month off and then go again!

  • Hey Marknawaqa,
    Yes it will definitely help jumping off one foot!

  • Hey Ryan,
    I suggest a dynamic warm up before the program. Just give it a quick google search and you’ll find something perfect.
    In regards to fake comments, I don’t see how since I don’t do them and have no idea why anyone else would waste their time commenting if it wasn’t true lol πŸ™‚

  • Not a problem Hari!
    Thanks πŸ™‚

  • Hey Justin,
    No idea and I never make comments on that πŸ™‚

  • Hey Jake,
    I don’t have anything on speed training at this time! Sorry! πŸ™‚

  • Hey John,
    Congratulations on your improvement!
    If you have a day of legs I’d recommend to swap your vertical workout for your leg workout!

  • Hey Alex,
    3 sets per leg for all of them πŸ™‚

  • Hey Noah,
    That’s awesome. Congrats!

  • Awesome Ben,
    Keep up the awesome work and I can’t wait to hear your results!

  • Hey Nick,
    Correct πŸ™‚ Good luck!

  • Hey Alex,
    Do it once for each leg πŸ™‚

  • sotiri

    What should i do after all phases?

    • Hey Sotiri,
      I usually advise people to wait a few weeks to a month before starting the program again!

      • sotiri

        Thanks for the quick respons Coach

  • Jesus

    Hey Im only 12 and 5’9 so do u think i should still do it i already have a 24 inch vertical and i have only done 8 exercises in phase 1

    • Hey Jesus,
      I’m sure you can still do it πŸ™‚

  • Rhys

    Hi Coach, I just started on Phase 2. I’m slightly confused though about the single leg lateral jumps. Do I do 3 sets of 15 on each leg in the same day or do I swap it every second day? BTW, Phase 1 was great, can definately jump higher!

    • Hey Rhy,
      Yep 3 sets of 15 on each leg on the same day πŸ™‚ Sorry for the confusion!

  • Hey Panos,
    Yes it quite possibly will. Training every day means you have no time to rest your legs and let your muscles grow stronger. That’s why I advise players to do this in the off-season! πŸ™‚

  • Hey Ralph,
    It’s best to stick to the schedule as best you can, but your schedule is better than not doing it at all! I’d advise to go through the program as normal before adding equipment πŸ™‚

  • Hey Lance,
    I’d go back and do it from the start πŸ™‚

  • Hey Zachary,
    Just body weight. No extra equipment required! πŸ™‚

  • Hey Michael,
    It sure will πŸ™‚ Give it a try!

  • Hey Alex,
    I wouldn’t use a weight vest for the program the first time. You’ll be surprised how tough it can be! The program was designed for the off-season so yes it’ll be harder if you aren’t giving your leg muscles ample time to recover!

  • Hey Jace,
    I’m not sure what results you’ll get with the program. It depends on so many factors! But it will definitely help you πŸ™‚

  • Hey Tanaka,
    Carry on with phase 2 πŸ™‚

  • Hey John,
    You sure do switch legs between sets!

  • Nick

    Hi Coach, I’m 14.6 years old and about 6’0. I can touch slightly above the rim, about 10’1 or 10’2. Do you think that after I finish this exercises I could dunk?

    • Hey Nick,
      Maybe. It depends on a lot of factors. Give it a go and see yourself πŸ™‚

  • Hey Guest,
    It’s definitely possible. Depends on too many factors for me to give you an accurate answer!
    And you don’t need any equipment to complete this program πŸ™‚

  • Hey Matt,
    I wouldn’t worry about that too much. Plenty of people have commented on how easy the program seems but have still made massive gains πŸ™‚

  • Hey Mac,
    I advise players to do an upper body workout on the off days πŸ™‚

  • Hey Charles,
    This was first meant for the off season so players have maximum time to recover, but if you have to you can do it in season. You just won’t see the same results! πŸ™‚

  • Hey Kevin,
    Well the last thing you want is an injury so the first thing I’d do is get those ankles checked out by a professional and start working on strengthening them!

  • Hey Ritesh,
    Great to hear your having success.
    3 sets for each leg πŸ™‚

  • Hey Christian,
    I wouldn’t recommend it as that would take a lot of work from your leg muscles that we want to be repairing. You’ll find the workout is quite the cardio workout too! πŸ™‚

  • Hey Wojtek,
    1. Sure you can do it without a rope, just small jumps up and down for the required amount will be fine.
    2. I’d recommend with shoes πŸ™‚

  • Hey Alex,
    80 kg’s at 185cm isn’t that bad depending on your body type. I would jump straight into the program. And no weight with the squats. This program is completely equipment free!

  • Hey Zach,
    There’s not a set right age to start the program, you’ll be fine to complete it. It won’t make your muscles any tighter than playing any other sport will. As for where you’ll get to, it’s too hard to predict. Relies on too many factors. Give it a shot!

  • Hey Isaiah,
    I wouldn’t recommend it. The program works well as it is πŸ™‚

  • Hey Lawrence,
    It varies between exercises πŸ™‚ It covers them all.

  • Hey Kobe,
    It sure will work for any sport πŸ™‚ Google ‘dynamic warm up’ and you’ll find something perfect!

  • Hey Nic,
    That’s correct πŸ™‚

  • Hey Nosyt,
    The program will improve jumping in both 1 and 2 feet.

  • Hey Joe,
    Google ‘Dynamic warm up’ and you’ll find something perfect πŸ™‚

  • Hey Cole,
    It will affect your gains. Simply because it gives your legs less time to rest. That’s why the program was created to be completed in the off-season πŸ™‚

  • Hey John,
    It’s okay if that’s your only option. Just keep in mind that it will affect your results! πŸ™‚

  • Hey,
    It is definitely designed to be done in the off season. Players can do it during the season, but I caution you that you will not see the same amount of results!

  • Hey Erik,
    You could, but that’s not how the program was designed and people have had lots of success following the program as it is πŸ™‚

  • Hey,
    If you have a schedule you can’t change from then you have no choice. Follow the program as set out in the article and see how you go! πŸ™‚

  • Hey Cameron,
    That’s awesome man πŸ™‚ Congratulations on the hard work!

  • Hey Deeq,
    I usually advise players to stop leg workouts at the gym when doing this program πŸ™‚

  • Hey Lawrence,
    Your muscles are becoming fatigued during the phases and grow back stronger during the rest. Make sure you’re really getting a lot of rest during the rest breaks! I don’t think you’ve got anything to worry about. Stick out the program and you will see results πŸ™‚

  • Hey Marvin,
    They can seem easy but they work! I’d stick with the normal program repetitions.
    That’s correct about lateral jumps. Quickness.

  • Hey Colsten,
    You can, but I’d take it easy and rest up as much as you can! πŸ™‚

  • Hey Cristi,
    1. Google ‘dynamic warm up’ and you’ll find something perfect to use πŸ™‚
    2. Phase one is there for a reason. Use it πŸ™‚

  • It will affect it, yes.
    But some players just don’t have the time to give 12 weeks up to improve their jump!

  • Hey Joel,
    I’d definitely get checked out by a professional before starting, but I don’t see why not. There’s plenty of 30+ players that have done the program πŸ™‚

  • I’d try to separate the training from practice. So if you have practice at night do the program in the morning πŸ™‚

  • Hey Reagan,
    Yes I think you’ll be fine πŸ™‚

  • Hey Frenk,
    You can, but you definitely won’t see the same results as if you had time in the off-season to complete the program and get lots of rest.

    • frenk

      And if i do the exercises only on training days would it matter a lot?

      • Frenk,
        It would matter from a recovery perspective. You’ll give yourself less time to recover and that means less time for your muscles to grow stronger.

  • Ryan Harrington

    Hey Coach, i might’ve just missed it but how many days in a week do i do the exercise for and how many days do i take a break for?

    • Hey Ryan,
      The program should be done every other day. So one week it will be Monday, Wednesday, Friday, Sunday, and the next week it will be Tuesday, Thursday, Saturday. And that continues πŸ™‚

      • Ryan Harrington

        thanks coach, would i be able to do it monday to friday and have the weekend off? im 14 and 6’1″ (if that helps)

        • Hey Ryan,
          I wouldn’t recommend it. Not enough time for the body to recover from the workouts!

  • Alejandro Jimenez

    Hey Coach, I have been doing this program so far for a week and it’s incredible how I gained 3 inches in my vertical!

    • Hey Alejandro,
      That’s awesome! Keep up the great work and let me know how you go at the end of the program!