Jacob Hiller has trained high school, college, NBA, and Olympic athletes, and professional dunkers. He has been developing vertical jump explosion techniques for over ten years and training coaches and athletes to maximize their potential. So far, I have yet to find a vertical jump program that has been featured on ESPN, delivered hundreds of testimonies that the trainer is comfortable enough for me to verify, and has a reasonable price tag.
I did a little research on the internet on his program. Ever since Jacob's jump program was introduced on the internet, it has taken the world by a storm!
He has consistently helped athletes to gain 40+ verticals. Discipline as diverse as volleyball to players from as far as Switzerland have all found success with his program.
Below is a brief summary of the program. In short, it is a list of scheduled list that you need to follow every week. Click on the tabs below to check his ESPN interview and testimonies that I have verfied from skype. You can check his Jump Program Here.
Your height is mostly genetically determined, so your only way to improve vertical reach is to work on your vertical jump. You may have seen a lot of dunks, but have you seen a 5'5" guy dunk on a regular hoop? Click on the "Testimonies" tab and witnsess the effectiveness of his program!
The thing about basketball is that 99% of the people out there can't dunk, and the 1% who can gets all the attention. It is so impressive when you see somebody dunk don't you think?
Getting an increase in vertical jump gives you an advantage in virtually all aspects of basketball. Most of the time, it is that extra inch that determines whether you or the other guy gets the rebound, or blocks the shot. We have all been there and you know what I mean.
Jacob's program will also increase your agility and improve your offensive end and as well. If your muscles can propell your vertically higher, itcan also propell you horizontally further, thus an increase in explosive speed.
The only catch is that there is no short cut - it requires hard work, discipline and dedication. If anyone has the holy grail to explosive vertical leap, it would be Jacob. Visit Jacob's Jump Manual.
Highlights of The Program :
Kenny Roda of ESPN Radio interviews Jacob Hiller
I asked Jacob for permission to interview his customers and I interviewed 2 of them through emails and 1 through skype. The following is an interview with John.
The entire conversation is longer and I only select the important part to shorten this page. I asked for his permission to post his contact here but I hope that you guys won't spam him with questions that you can find at Jacob's page.
The rest of the testimonials are taken from Jacob's site.
"Jacob, I have been averagin one inch per week on my vertical. I have already gone from nicking the rim to easily hanging on it. I can't wait to dunk.
"What I was most surprised about the training program was how little time it took each day to get those kind of results. 2 weeks after doing the training I was jumping higher. I was quicker and dunking easily. My training will never be the same and I would recommend without hesitation to all my team mates. Thanks again."
- Stephen W
"hey i just wanted to say thanks for your program its helped alot I've gained 7 inches in my vertical and 5 in my first month and i dunked for the first time. and now i can grab the rim the two hands i just need a couple more inches to dunk consistently. your program has been great thanks. ."
- Coleman F.
"Hi Jacob, I showed your workout to my coach (former coach of the Czechoslovakian National team volleyball) and he told me it looks good, but if I wont get any results in the first month, then i have to stop. Ive done your workout for two weeks now and Ive already gained 3 inches!! If I continue doing progress like that, I can move from libero to an outside hitter. Thanks man.'
- Toni Burri
Plyometric exercises is the hot topic behind athlete trainers. It is a scientific field that focuses on incorporating studied explosive movements into exercises designed for enhancing muscular power required for bounding, jumping, and hopping.
It is a form of exercise which relates strength with velocity of movement. Muscles undergo two phases, namely a stretch (eccentric) phase and a contraction (concentric) phase, during the motion of jumping and running. Though not palpable to most basketball players, there is a lag-time between the two phases.
In layman's term, it is a science to increase athelete's explosive power. I have never tried it but I researched the information and put it up here. Feel free to try it then let me know the results.
Specifically, a muscle stretches to produce elastic energy and store it. In a vertical jump, we always see a basketball player bent his knees before jumping. This little stores the energy and releases it as the propelling force for a jump.
Theory Behind Plyometrics
The idea is to help to reduce the lag-time between the two phases, thereby speeding up the transition from one phase to another. A swift transition allows maximum energy transfer between the two phases without energy loss as dispensable heat or unfocused kinetic energy. More importantly, plyometric exercises increase the potential energy storage capacity of your muscles.
Basically for training muscles and joints required for jumping, doing the quick, intense jumps according to according to a properly pace and planned plyometric program helps greatly. Having good knowledge and clear self-awareness is essential to performing plyometric exercises safely and effectively. Otherwise, you run a huge risk of over-training and injury.
There are 3 types of training principle that increase vertical jump: Traditional Weight Training (TWT) that increases strength, Dynamic Weight Training (DWT) that increases explosive power, and Plyometrics Training (PT) speculated above. TWT and DWT both come with their own benefits and detriments.
Traditional Weight Training utilizes exercises such as squats, carving, leg presses, and toe-raise with a heavy load (about 90% 1-RM) and very few repetitions (5-7) per set. It aims to increase the release of power, which is vital to a good vertical jump. In a physics perspective, the greater the strength and speed are, the greater the power.
However, as a person gain more strength, he also gains more weight in muscles. It follows that the gain in weight reduces the speed and therefore the power of the person. This is, however, an effective way of training for beginners because the gain in strength is still large enough to offset the loss in speed. Regarding dynamic weight training exercises like jump squats, power cleans and hang cleans.
Lighter loads (30% 1-RM) and more repetitions are used and the resistance is accelerated explosively through the full range of motion. They work well in increasing your power without decreasing your speed. The problem is that many dynamic weight training cannot be done alone. It is complicated and requires experience, coaching and proper facilities. Without those, a person will have a big chance of hurting himself.
The plyometrics way is the moderate way. It "joins the gap between strength and speed" and it exercises your entire body. Studies are showing that a plyometric program that supplemented by a carefully planned weight-training program produces optimum results.
Strength training - sustaining effect, effective for weight-training beginners. Do not neglect this part. To increase your vertical jump, you need to develop a decent strength reservoir as the basis for plyometric training.
Dynamic training - fast effect, experienced weight trainers only. This is relatively more dangerous in that the exercises involved requires more technique and body movements coordination to avert injuries and produce decent results. The effect of increasing vertical jump becomes apparent very quickly but it only has a short-termed effect.
Plyometrics training - optimal effect, persistence and patience needed. This is arguably the best way to increase your vertical jump. The impact is long-lasting but it will take a while to see the effect. Do not give up easily. More plyometric exercises will be updated in the future.