Vertical Leap Workout Chart – FREE Download

jump manual coverMany people have been contacting me lately asking me if I can send them The Jump Manual.

While the short answer is no since this is a commercial product (besides, it’s a members area not a sendable pdf), I still managed to get a sneak peek for you to see how it works.

With the permission of Jacob Hiller, who is the program creator, I can now share with you a small fraction of it, which is the workout chart in a pdf file available for free download below.

But before that, a few words about the program’s workouts themselves.

The Workouts

Before I started using the manual I thought I already know all the basic stuff there is to know about jumping, after all, I’ve been playing basketball from an early age in my childhood, and when it comes to it, I’m well versed about everything that has to do with the game.

Now don’t get me wrong, I’m not saying I thought I was an expert, but I was pretty sure I knew a lot about everything that is related to basketball. The subject of jumping was no different, but as it turned out later I basically knew nothing, at least not about vertical leaping.

When I first started working out with this program I was very surprised at how different it was from everything I knew, many exercises were totally new to me. Some exercises which I already knew, I was doing in a completely different manner and some exercises which I considered unnecessary turned out to be crucial.

One of the things I gotta mention about the workouts is their intensity.

I think the biggest and most prominent thing that makes this program standout from other programs out there is the intensity of it, it’s one of the most intense programs out there.

Now I don’t want to scare you but, like I said in my review of the jump manual the workouts are not so easy, especially in the beginning.

I had a hard time when I first began training with this program, the exercises were hard for me to execute and I had to adjust to this new level of intensity.

The good news is that it gets easier after a while. The first week is the hardest but after that it’s much more flowing because your body is a lot more conditioned to do the exercises and you have adjusted to a new level.

The best part is that you’re starting to see gains in your vertical in just 2 weeks, it’s amazing! I myself gained about 2 inches in this period.

Now you may say 2 inches are not much, but for me 2 inches were the difference between barely touching the rim to grabbing the rim. That’s huge!

By the way, I was already in a pretty good shape when I started using the program because I was always working out and playing basketball regularly even before.

Therefore, I didn’t think I should expect any results so fast, but as you can see this program is so effective in doing what is says, so imagine how much you can gain if you keep progressing at this rate.

As for the exercises themselves I’m going to talk about them in this next section.

The Workout Chart

jump-manual-workout-chartBefore you download the chart I want to highlight some key important things and give you some general info on the exercises.

This workout chart is very important, it is an integral part of the program and it’s basically the strategy or the blueprint that sets the structure of the training and tells you what to do when.

While the chart is the strategy, the exercises are the tactics. They are the “how” and Jacob Hiller always stresses in the manual how critical it is that we perform the exercises in the right manner.

For obvious reasons (mentioned above) I couldn’t reveal all of the chart, therefore many exercises are blurred. But there are still some things you can learn about the program with this chart.

The chart is arranged in a 14 day cycle in which every day is dedicated to a different aspect of jumping, i.e. you’d be doing a different set of exercises each workout to target various aspects of jumping.

This method of targeting multiple things at once is what Jacob calls the multi-facet approach, it basically means attacking the problem from all directions. This method is extremely effective and that’s what makes these workouts so unique.

The Exercises

I’m not going to elaborate on each and every exercise here but as you can see from the chart, the program consists of many exercises. The exercises are very diverse and come from various categories like:

  • Strength Training
  • Plyometrics
  • Coordination
  • Speed
  • Agility
  • And more…

These are all components that will help you not only in jumping, but will generally make you much more athletic on the court. You’ll be able to jump higher, run faster, become stronger and have more stamina which is crucial for basketball players…


Notice: While this workout chart and the information I revealed here are good enough to start with, it is merely a fraction of what the manual has to offer.

You’ll be able to gain a few insights after you download this free pdf chart. But, if the ultimate goal is to dunk and become a good jumper, then you’ll need more than that.

If you’re really serious about increasing your vertical leap then go and buy The Jump Manual. I can write so much about this program but I’ve barely even scratched the surface… Therefore I really advise you to check it out and try it for yourself, nothing is good as experience.


  1. Very useful. I’ve being searching for some simple exercises for a while just to get the ball rolling.


Leave a Comment