This is what you’ve been waiting for the secret to maximizing your vertical jump.  Through our research and quest to develop a highly effective vertical jump program without the use of special shoes or machines, we have come up with a highly specialized and sophisticated, yet simple, system that focuses on all of the primary muscles in the legs designed for jumping.  We found that the secret was to train the legs to jump and to do this, high repetitive exercises attacking the muscles primarily used for jumping are the most effective.

The exercises that we developed all involve natural body weight training.  No weights are needed because your body weight serves as the resistance needed.

The exercises attack the thighs, upper calves, lower calves, Achilles tendons and the muscles on the sides of the thighs.  They also help to develop balance and coordination, and will strengthen your ankles as well.  The exercises require high repetition and literally exhaust the muscles designed for jumping, thus strengthening them in the process.  You will not only experience an amazing increase in your jumping abilities, but you will notice the development of high endurance and muscle growth in just 12 short weeks.

Note:  You will experience a decrease in your vertical jump during the first 5 days due to sore muscles and new muscle use.  Although you may feel you are already using all the jumping muscles in your legs, you will quickly find out that you are not after beginning this specialized program.  You will see an increase on the seventh day.

Note:  Do not wear ankle weights when working out with the 5 program exercises.  Ankle weights pull down on the joints as you work out and may cause future problems in the ankles and knee joints.

Step 1: Warming up: 

The first thing that you must do is warm up your body.  This can be done simply by jogging in place or doing jumping jacks for about three to five minutes.  Warming up increases blood circulation and loosens up your muscles, which will prevent any muscle pulls or strains when stretching and also when completing the program.

Step 2: Stretching: 

Always stretch your muscles before beginning the exercises.  This is important in preventing muscle pulls, cramps, and strains.  When stretching, use a smooth stretch and when you feel tension (a slight burning type sensation) in the muscle that you are stretching, hold that position for about eight seconds and do it three to four times.  Be sure not to bounce the muscle when you are stretching.  Slowly and smoothly lean into a stretch.  Bouncing may overwork a tight muscle and possibly cause a slight muscle pull.

To stretch your calves, place the balls of your feet on a cinder block, book, or stair step and let your heels hang over the edge.  Next, drop your body to the floor so your heels are the below the edge of what you are standing on and that the balls of your feet are still in the first position.  Support yourself by holding on to a chair or to the stair rails beside you.

To stretch your thighs, stand straight up and bend the leg you wish to stretch behind you so that your heel is against your buttocks and your knee is pointing down towards the floor.  (You should be standing on one leg when doing this).  Next, grab the elevated ankle and pull your leg behind you.

To stretch your hamstrings, place the foot of the leg you wish to stretch straight out in front of you on a chair and, while keeping the other firmly planted on the floor, lean your body towards the elevated knee.

To stretch your lower back, lie flat on your back and while placing your hands under your knees, pull your legs into your chest.  This stretching exercise should be done repeatedly.

Massage the sides and tops of your knees for about five minutes.  This is very important because it loosens up tendons and ligaments and will prevent “jumper’s knee”.  (Jumper’s Knee is the straining of the tendon running through the kneecap.)

Step 3: Leap Ups:

Leap Ups is one of the best exercises for increasing your vertical jump as they target essentially every muscle in the thigh designed for jumping.  You will quickly notice this as you will feel a burning sensation in your thighs as you workout.  Your thighs will also begin to tighten as you workout.

This exercise will strengthen your quadriceps, which are the muscles in your thighs that initially thrust you upwards, and they will also help you to develop amazing endurance and stamina.  You can do Leap Ups with a jump rope to help with coordination and balance or you can do them without the use of a rope.

While leaping, look straight ahead with your feet about shoulder width apart, and for each turn of the rope, jump off both legs 8-10 inches off the ground.  It is essential that you maintain this height for each jump or repetition.  If 8 to 10 inches is too easy, you may try jumping 10 to 12 inches off the ground for each jump.

Tip:  Over the course of the workout 8 to 10 inches or 10 to 12 inches may be too easy.  You may increase the jump range if you’d like.

For each leap/jump, make sure that you land on the balls of your feet and that you allow your legs to bend to a 1/4 squat position (halfway between sitting and standing).  As soon as you are in this squat position, use your thigh muscles to push yourself back up to the given height.  This movement should be a smooth, ongoing movement.  You should never feel as if you are stopping between the squat position and jumping back up in the air.

Note:  You should feel your thigh muscles working more than your calf muscles.  If this is not the case, then you are probably not bending down far enough or jumping high enough.  Do not jump as hard as you can and do not bend your knees parallel to the ground or beyond when you land:  this can possibly cause injury to your knees.

This exercise can be done without the use of a jump rope if you desire.  When jumping, simply keep your hands by your side or in front of you for assistance in jumping and follow the same procedures just described.

Each Leap Up is considered one repetition.  Rest about three to four minutes between sets.

Step 4: Calf Raises:

The calves are the muscles on the lower, back part of your legs.  Strong calves are very important for finishing your jump and are important for quick, on the spot jumping.  These exercises which develop each individual calf are extremely basic, but through our research we have proven this technique to be an effective method to stregthen and train this part of the lower leg.

For this exercise, you will need a thick book (about 4 inches thick), a cinder block, or a stair step.  The stair step is best, if one is available.  You will also need something to hold onto to support yourself when doing this, since you will be standing on one leg during the exercise.  A chair placed in front of you is good to use, or you can use the stair rails beside you.

This exercise is to be done one calf at a time.

While standing straight up, simply place the ball of one foot (keep the other leg elevated) on the book, block, or step and let the heel hang over the edge.  Your entire body weight will be resting on the planted foot which will be stretching your calf downward.  Next, raise yourself up on your toes as high as you can using only your calf muscle and lower yourself back down so your heel is below the edge of whatever you are standing on.  You will be back in the original position in which you started.  (This complete movement is one repetition).

Complete all repetitions for one calf, then switch and complete repetitions for the other one.

Rest about 25 seconds in between sets.

Note:  You will do two sets per calf muscle (or per leg).  This will total four sets, two with the left leg and two with the right leg. 

Step 5: Step Ups:

Step Ups is an excellent exercise for strengthening your thighs and is the best technique for developing single leg jumping power.  This exercise attacks muscles in the thighs as does the Leap Ups, but attacks them at a different angle, thus adding more training to your legs.  You will need a sturdy chair for this exercise. 

The exercise is to be done basically the way it sounds—by stepping up.  To do the exercise, first place the chair in front of you with one foot on the chair so your thigh is parallel to the ground.  You should be in a stepping position with one leg up and one leg on the floor.  Next, push up with the elevated leg as hard as you can so your body and feet actually leave the chair.  While you are in the air, cross or switch your legs so that when you land, the foot that was on the floor is now on the chair and vice-versa.  When you land, you should be in the same but opposite position as before.

Repeat this same motion with the opposite leg to complete one repetition.  (You will do two step ups—one for each leg—for each repetition). 

Note:  Make sure to push off of only the elevated leg.  You should not do any work with the grounded leg, it is simply for support purposes.

Rest three to four minutes between sets.

Step 6: Thrust Ups:

Thrust Ups are designed primarily to strengthen your calves; however, they also strengthen the sides of your thighs and Achilles tendons which connect your hells to your calf muscles.  These exercises are good for quick, repeating jumps; and they will develop quick, explosive jumping power when needed at the spur of the moment.

To do the exercise, sand with your legs straight and thrust (or bounce) yourself up as high as you possibly can.  As soon as, meaning the split second, you land (one repetition), thrust or bounce yourself back up as high as you can using only your calf muscle.  You will be using the muscles on the side of your thighs as well.  When you land, it is important that you do not allow your legs to bend as you do during Leap Ups.  It is very important that you are back up in the air as high and as quick as you can to get the full effect of this exercise.  Bending your legs will help strengthen your thighs, not the sides as the exercise is designed to do.  It is helpful to use your arms to throw yourself back up into the air.

Rest about one minute between sets.

Step 7: Burn Outs:

Burn Outs are quickie type jumps designed to strengthen the high end of your calf muscles.  They are also very helpful in strengthening your ankles.  This exercise can be compared to a boxer quickly jumping rope, but without the rope.

To do the exercises, simply jump no more than one-half to one inch off of the ground as you do during Thrust Ups.  Do not bend your knees.  During the exercise, you must be elevated as high on your tiptoes as possible, making sure to keep this position during the entire exercise routine.

Repeat this repetition as fast and as quickly as you possibly can remembering not to jump more than one inch off of the ground.  You will feel your calves burn during this exercise. 

Step 8: Cooling Down:

Cooling down is simply repeating the stretching exercises.  Remember to thoroughly stretch the four muscle groups listed and to massage the sides and tops of your knees.  Final stretching increases your flexibility, prevents cramps, and will minimize soreness.

Optional Exercises:

Air Alert II is designed only to strengthen your thighs and calves.  You must strengthen your hamstrings, which are the support muscles to your thighs, to prevent pulling or straining them when running or jumping.  Strong hamstrings also prevent future knee problems.  There are two ways to strengthen these muscles:  sprinting and doing leg curls.

Sprinting as hard as you can is a good way to strengthen your hamstrings and an excellent way to increase your sprinting speed.  Sprinting also strengthens the muscles running through the middle of the thigh which is the only part of the thigh that the Air Alert II program does not work.  This muscle is worked when you lift your thigh into your chest.  Strengthening this center, thigh muscle will also help prevent knee pain as well.

It is best to do ten 50 yard sprints two times per week.  Make sure that you sprint as hard as you can, making sure to bring your thighs up as high as possible towards your chest.  This form works the center muscle the best.

Leg Curls:  For leg curls, you need access to a leg curling machine.  To do the exercise, lie flat on your stomach and place your heels underneath the padded cross bar behind you, and, at a weight you can do about 10 times, pull your legs toward your buttocks.  Do about 4 sets of 10 repetitions.  It is best to do these two times a week also.

Workout Chart:

This workout chart will be your weekly guide for each jumping exercise previously described.  It is your weekly reference for the exact number of sets and repetitions for each exercise.  To achieve proper results, you must not alter the program methods; follow it precisely. 

Demonstration Videos:

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