Jumping Advantage

JumpingAdvantage Jumping Manual
JumpingAdvantage
Information is the Commodity of Kings.
Anthony Robbins
"When does jumping become flying?" Michael
Jordan, For The Love Of The Game
Dear Friend and Fellow Basketball Player:
Congratulations on taking this exciting step to help

yourself in achieving your basketball, athletic, fitness,
and self-development goals. The JumpingAdvantage
Package is a mini library of some of the best information,
techniques, tips, secrets available all in one place, at a
reasonable cost, in a most convenient format. In this
guide you will find information that is as enjoyable,
inspirational and fun to read, as it is valuable and
informative.
The JumpingAdvantage Package is intended to fill

in the information gaps by offering just the right blend of
technical background while presenting key information
in an easy to understand simple format.
It teaches and inspires you to work hard to achieve

your goals and receive the rewards that you deserve, not
only today, but for many years to come. And above all I
hope it helps you to have more fun and enjoy your life!
Thank you for allowing the JumpingAdvantage

Ultimate Resource Package to be a part of your athletic,
fitness, and self-development library. Good luck!
Sincerely,
Eric Moyer
Coaches Sports Publishing
3419 Via Lido, Suite 411
Newport Beach CA 92663
1
JumpingAdvantage
Jumping and Quickness
Improvement Manual
Jump Higher! Run Faster!
Dream lofty dreams, and as you dream, so shall you

become. Your vision is the promise of what you shall one
day be; your ideal is the prophecy of what you shall at
last unveil. James Allen
There is no knowledge that is not power. Ralph

Waldo Emerson
Table of Contents
-Disclaimer
-Introduction
-Developing Your Jumping Improvement Program
-Mandatory Jumping, Weight Training, and Dietary Safety
Guidelines
-Special Safety Tips for Female Athletes
-The 3 Modes/Pathways To Improve Jumping and Quickness
with JumpingAvantage
-JumpingAdvantage General Guidelines
-Incorporating Optimum Jumping Mechanics and Technique
-Vertical Jump Testing Before You Begin
-Repetitive Jump Exercise Program
-Repetitive Jump Exercises
-Secondary and Sport Specific Jumping Exerc ises
-Sprinting
-Squats -The King of Lower Body Exercises
-JumpingAdvantage Repetitive Jump Program Sample
Programs
-JumpingAdvantage Plyometrics (For advanced athletes)
Eccentric Muscular Contraction Improvement
-Plyometrics Exercises
2
-Executing the Exercises

-Guidelines for Maximum Results
-Plyometrics Sample Programs Levels 1-4
-Jumping Advantage Isometrics
-Platform Jumping Shoes
-Additional Exercises and Machines for Jumping and Speed
-Additional Jumping Resistance Machines
-Mini Gym Leaper, Hydraulic Leaper, Russian Leaper
-Bicycle Running
Disclaimer: Neither the author or Coaches Sports Publishing

(CSP) assumes any responsibility for any injuries of any type that
result from the CSP programs. This program contains exercises
and programs ranging from beginner to advanced, that, depending
on physical condition, may be hazardous to your health. User
assumes all risk for performing the exercises described in this
course. Use of this course constitutes an (covenant) agreement to
not bring any lawsuit or action for injury caused by performing
exercises described in this course. We do recommend that you
consult your physician before beginning this or any other sports,
exercise, jump training or dietary program, especially if you have
suffered from spine, hip, ankle or knee injuries or cardiovascular
and/or breathing problems.
Important Note: It is absolutely essential that user follow all

Mandatory Safety Guidelines outlined in the following pages of
this guide, as well all safety guidelines to avoid possible injury.
Furthermore, the following of all safety guidelines as outlined still
does not guarantee the avoidance of injury and will not be
mistaken for the right to pursue legal action in the event of injury.
Use of this program is at your own risk.
2001 All rights reserved. No part of the contents of this book

may be reproduced, stored in a retrieval system or transmitted in
any form or by any means, electronic, email, photocopying, or
otherwise, without the written permission of the author. Sharing or
distribution by email is stealing.
3
Introduction
The object of this guide is to help you to become a better athlete
and basketball player. Although improving jumping, quickness,
and strength are the main areas of interest for most athle tes, Id
also like to encourage athletes to improve their minds and well
being along with their bodies and athletic skills. I am a strong
believer in the mind/body system.
Being a good or great athlete or basketball player is the end result

of progressive improvement. Improvement is the name of the game
for this guide. In fact, boys who start out with little natural ability
transform themselves into high school and college stars. The Jr.
High or High School benchwarmer may turn himself into the star
of tomorrow. It has happened thousands of times in the past, and it
is happening every day, even today, right now.
The story of the overnight successes are exaggerated and often

appear as if it was magic or luck. The truth of the matter is that the
star playe r has been working harder and smarter than the average
player. An athlete can make tremendous strides when he works
hard for a few weeks or months. The improvements over a few
months can be extremely exciting and gratifying.
But, total improvement occurs from season to season, and more so

over the course of a whole athletic career. That is one of the secrets
of the Russians and eastern European athletes of the 1980s. They
started young, and even though they may not have had as great
physical attributes of some others, they managed to make
progressive improvements year after year that really added up.
Great works are performed not by strength but by

perseverance. Samuel Johnson
What this takes is not a few weeks of frenzied workouts before the
season, (although theres nothing wrong with that too) but a
systematic plan that you stick to from one season to the next, and
from year to year. Persistence, by just plugging away day after day
can get you where you want to go in basketball and in life.
There is no magic formula to becoming a better athlete. An athlete

must develop a program to improve physical attributes such as
4
jumping and strength, as well as fundamental skills, and stick with

it. Fundamental skills must be developed to the utmost.
When an athlete decides to develop an improvement program and

follow it loyally, he should expect great dividends in improvement,
recognition, self-satisfaction, a college scholarship, and maybe a
pro contract. An athlete can expect to improve his jumping ability
from 4-14 inches and more, depending on his current development.
I improved my jumping 19 inches. Jumping can be greatly
improved by work.
The will to succeed is important, but whats even more

important is the will to prepare. Bobby Knight
Many people believe that a person is born with jumping ability and
speed and can't be taught to jump higher or run faster. This is
simply not true. Athletes can be trained to jump higher or run
faster, just like singers can be taught to sing better. While you ma y
not be genetically blessed to jump as high or run as fast as others
do, you can certainly make a significant improvement in your
present running and jumping. I took that as a challenge and I hope
you do too.
Plenty of 5'9 players easily dunk after they develop their jumping
ability. I was one of them who first dunked at 59. A player's
physical attributes, in addition to jumping ability, can also be
greatly improved. From one season to the next, we often see a
weak player return to practice spectacularly transformed, with
great improvements in strength, quickness and jumping ability.
This did not occur overnight, but came about from several months
of off- season training. You can transform yourself too!
There is no tree that will not fall if you strike it 10

times. Korean Proverb
Similarly, shooting, dribbling, ball handling, court awareness self-

confidence, mental attitude, rebounding and defense can be greatly
improved over the course of the off-season. Work year round on
improving your game and mind. You can make great strides from
one season to the next, but you can make even greater
improvement over a few seasons. Stick with it! These
improvements will not only help you in basketball or volleyball,
but in every sport you play. The longer you keep at it, the better
athlete and person you will become.
5
If at first you dont succeed, try, try again. William E.

Hickson
Persistence is the key. Talent is a factor but is not as important.

There are plenty of talented players who don't even make the team.
If there is a secret to becoming a star, it is to persistently work at
improving the fundamental skills. The degree of success a player
achieves will usually be in proportion to his persistency and the
work he puts into achieving his goals. These goals; making the
team being a starter, being a star player, earning a college
scholarship, etc. can only be achieved by persistent work. So,
commit yourself, stick with it, and lets get started!
Winning starts with beginning. Anonymous
Developing Your Jumping

Improvement Program
And the day came when the risk to remain tight in a bud
was more painful than the risk it took to blossom.
Anais Nin
The JumpingAdvantage guide includes more ways and exercises

to improve jumping ability than an athlete or basketball player has
time or energy to undertake. Therefore, when the athlete creates his
own program, he must pick and choose from the various exercises
rather than completing them all.
To get you started, the sample programs have chosen the exercises
for you. The athlete is encouraged to experiment, and find out by
trial and error, which exercises work best for him. An exercise
should be given a trial period in order to determine its worth to the
player. Judge the exercise on the results you achieve and not on its
difficulty. Often the more difficult and intense the work, the more
benefit the athlete will derive from it.
6
There are no secrets to success. It is the result of

preparation, hard work, and learning from failure. Colin
L. Powell
Realistically, not all athletes will respond alike to a particular

training routine. A specific exercise that may produce superior
results for one athlete, might only produce average results for
another athlete. Each athlete may experience a varying degree of
improvement from the same exercise.
An example is that an athlete with insufficient strength might

experience great results from weight lifting exercises, such as the
squat, leg presses, and calf raises, while another athlete without
insufficient strength may improve more from sprinting and
jumping exercises. Furthermore, an athlete may find that an
exercise that had not produced good results initially, may produce
good results at a future time, and vice versa. Plyometrics will not
produce the desired results unless an adequate strength base is
developed first.
This suggests that an athlete should experiment, monitor the

results, and periodically revise his program. Joe Weider of the
Muscle & Fitness magazines calls this method the Intuitive
Method. Using intuition and feel to decide if something is
working. Id like to suggest a trial and error method combined with
the Intuitive Method. Intuition is developed through experience.
Experience that beginners do not have.
So actually measuring the results you get by measuring vertical

jump improvement, combined with how the exercise intuitively
feels is the way to find the Magical Jumper in you. The Magical
Jumper is the combination of methods that gives you the optimum
results.
Most other programs come nowhere close, because they only have
1 mode available to the athlete. So intuition and trial and error are
left completely out of the equation. Theyre very limited in the
results you get, often dont work at all, are hit or miss, and often
hit plateaus very quickly. When you combine the logical with the
intuitive in creating your own program, monitoring your results
and making changes and adjustments, which is how you find the
Magical Jumper in you. I thank Joe Weider for the Intuitive
7
Method because it is only when the intellect cannot answer that

magic prevails.
Improvement of jumping ability may occur quite quickly and a

player may add several inches to his vertical jump in only a few
weeks time. Although quick improvement are usually made, and it
is very exciting, it is recommended that you work on improving
your jumping ability and physical attributes from season to season
and year to year, rather than just a crash pre-season program. The
additive results over several seasons will be far greater than a crash
program can produce. So, we encourage you to make working on
increasing jumping ability, speed and quickness a permanent part
of your off season improvement plans.
Perseverance is not a long race; it is many short races

one after another. Pat Williams
Here are excellent additional reference sources for athletes that

would like to be extremely detailed and technical in their research.
Sport Stretch by Michael Alter, Jumping into Plyometrics by
Donald Chu PHD, High Powered Plyometrics By James Radcliffe
and Robert Farentinos, and Periodization Training for Sports by
Tudor Bompa, PHD.
8
JUMPING, WEIGHT
TRAINING, AND DIETARY
SAFETY GUIDELINES
You cant build your reputation on what youre going to

do. Henry Ford
The following guidelines are meant to minimize the impact and

jolt on the joints when performing Plyometrics, Repetitive
Jumping Exercises and any exercises found within the CSP
programs. All safety guideline are mandatory, meaning they
absolutely must be followed. You must be in excellent shape
and 100% healthy to begin any of these programs. Remember
that it is not necessary for your joints to receive more impact in
order to receive the benefit from Plyometrics or any jumping
exercise. More impact or jolt is not better- it is worse. So, make
sure to heed all safety guidelines in this section to minimize the
impact on your joints and minimize risk of injury.
MANDATORY SAFETY
GUIDELINES
1. You must be 100% healthy and in good shape to begin any
Jumping, Strength or exercise program found herein.
Additionally, you must already be a good athlete in great shape
in order to begin a Plyometrics training program. For
Plyometrics and advanced Jumping exercises you must have
the proper body type and strength base to begin with. If youre
not extremely strong, and cant already run and jump very well
then you shouldnt perform Plyometrics or the more advanced
Jumping exercises. Plyometrics is a highly advanced and an
9
extremely high impact exercise that by jumping off the box or

platform multiplies the force of impact from 3 to 5 times the
athletes bodyweight. It is very physically demanding and
stressful exercise especially on joints, knees, and spine.
This program contains plenty of additional exercises that a

healthy athlete in good shape can use to build their fitness,
strength, and athleticism level to an excellent level without
Plyometrics. (i.e. Repetitive Jump Exercises, Weight
training, Isometrics etc.) Athletes who have a history of
injuries or who are recovering from an injury should not
perform Plyometrics or any Jumping exercises.
The athlete should resume training only with a doctor or

trainer's medical clearance. All athletes should undergo an
overall orthopedic screening and pre-participation physical
before engaging in Plyometrics, Jumping or any exercise
program. A general physical exam may not yield the
information that you need. Contact a physician specializing in
sports who understands the demands of the sport you will play,
and the exercises that you decide to perform. Particular
attention should be given to postural or structural issues that
are likely to predispose the athlete to injury.
2. Your Height to Weight must be proportionate to perform

Plyometrics and Jumping exercises. The strength of an
athletes joints, ligaments and connective tissues do not
increase proportionately with their weight or muscularity. The
heavier the athlete the more the training demand. Heavier
athletes, and athletes who are overweight or have heavier body
types (such as football linemen) will experience more stress on
their joints and connective tissues and are at higher injury risk
from performing Plyometrics and Jumping exercises, than their
lighter counterparts. Therefore, heavier athletes are not
appropriate candidates for Plyometrics or Jumping training.
Extremely Heavily muscled athletes are also not candidates for
Plyometrics because ligaments, joints and connective tissues
are not proportionate to overall weight even though they have
much muscle. Leaner and lighter body type athletes such as
basketball and volleyball players, Track sprinters, high jumpers
and triple jumpers, and football wide receivers are more
appropriate body types.
3. You must have an excellent Strength base to begin with

before beginning Plyometrics. Plyometrics place extreme
10
forces on the athletes body. Physiology and common sense

dictates that in order to begin Plyometrics training there are
prerequisite strength levels that are necessary. Muscles and
connective tissue must already be extremely strong and have
been progressively conditioned before beginning a Plyometrics
routine. Adequate strength of the stabilizing muscles (muscles
surrounding the joint) is a key to injury prevention. Perform at
least six to twelve months of progressive weight training and
repetitive jump training to create a sufficient strength base and
foundation first.
4. Age is also a Factor. Plyometrics and Jump training is not an

exercise for the weekend warrior or the middle aged (or older)
athlete trying to jump back in and get back in shape. If you
used to be in great shape and a great athlete but are no longer in
excellent shape, resist the temptation to right jump back into it
where you left off. You must first progressively reestablish
your strength and fitness base, as well as the strength of your
ligaments and connective tissue before attempting Plyometrics
or more advanced exercises. Otherwise you are only inviting
injury. Likewise, younger athletes must first develop a strength
and fitness base before Plyometrics or any of the more
strenuous exercises in the program is begun. Lower intensity
exercises are the rule. Please resist the temptation to try and get
the jump on the competition by performing Plyometrics or any
exercise that you are not ready for. Athletes under 18 must
consult with their parents and physician before undertaking the
Plyometrics, jump training, physical training, or dietary
programs including Creatine.
5. Always perform Plyometrics and Jumping exercises on

some type of resilient shock absorbing surface such as soft
level grass or gymnastic, exercise or wrestling mat (Never
perform on a hard, slippery or uneven surface) Due to the high
impact forces inherent in Plyometrics, never perform the
Plyometrics exercises on gym floors (basketball court, wood or
other), carpeted surfaces or cement. Avoid any surface that is
hard or has an inconsistent surface that you can slip or sprain
an ankle on, including wet grass. You need a surface that is
level and consistent in quality while at the same time soft
enough to absorb some of the impact of the force. Soft grass
that is level is ideal for Plyometrics. Repetitive Jumping
Exercises should also be done on a soft level surface such as
grass or a wrestling mat, except those exercises that specify
that they can be done on a basketball court or with carpeting as
the shock-absorbing surface.
11
Note: Some would argue that performing Plyometrics on a soft

surface does not stimulate the stretch reflex as much as a hard
surface, and that Plyometrics must be performed on a hard
surface in order to stimulate the stretch reflex maximally.
Although there is truth to this, in the long run, a soft surface
offers a better combination of safety and performance benefits.
6. Always wear the best quality athletic shoes, which are in

like new condition when performing any Plyometrics or
Repetitive Jumping Exercise. Quality shoes with proper
insoles and outer soles aid in absorbing the shock of Jumping
and Plyometrics. Shoes quickly lose their absorbing and
protecting qualities with wear. All of the top brands such as
Nike, Reebok, Addidas and Converse make shoes with good
shock absorbing qualities. High top or low top shoes may be
worn, as well as basketball or cross training shoes. Avoid thin-
soled shoes, shoes with spikes, as well as racing track shoes.
Replace shoes quickly upon signs of wear or loss of impact
absorption ability.
7. Always warm up properly and stretch sufficiently before

beginning any exercise program. Either warm up properly
before the Plyometrics, Jump and Strength Training work out
or dont work out at all- its that important! Warming up
properly prevents injury by creating physiological changes in
your body, such as elevating core body temperature, that
prepares your body for the workout. Proper warm up takes
approximately 12-15 minutes. You must achieve a good
sweat to be sufficiently warmed up. Stationary biking,
calisthenics, jogging, low intensity hopping and jumping,
running, and jumping rope are good methods to warm your
body up. Make sure to do some light jumping toward the end
of your warm up to mimic the type of exercise you will be
starting with. Light stretching in addition to the warm up
should also be done to prepare the body for the work out, and.
Wearing sweat pants and sweat shirts can aid in warming up, as
can applying pain relief creams such as Tiger Balm or Flexall
454 to knees and joints being exercised.
8. Always get sufficient rest and recuperation with all exercise

programs. Participation in the athletes competitive sport of
choice, completing Repetitive Jump Exercises, weight
training and Plyometrics are all considered workouts and
require sufficient rest and recuperation. Plyometrics should be
12
performed once every 5 to 10 days rather than on the typical 3-

4 times per week schedule of other exercise routines.
Plyometrics are different in that its a super high intensity, high

impact exercise requiring more rest and recuperation than other
exercises. Lack of proper rest and recuperation can cause injury
and damage to the joints. Rest is actually what is allowing the
body to adapt to the stress and make the corresponding
improvement. Dont be tempted by the more is better
philosophy because it just doesnt apply to Plyometrics.
Although some athletes may benefit from training more often,

that is up to the athlete and his coach to decide based on the
situation of the individual athlete, his schedule and his strength
and skill levels. This is one place where less is generally better,
especially when an athlete combine a lot of athletic practice
into the off-season. Similarly, all exercises, whether its
Repetitive Jump Exercises or weight training require
adequate time for recuperation. The same body part must never
be worked two days in a row.
Weight training also requires proper rest and recuperation to

grow as well as to avoid overtraining and injury. Training a
body part once or twice per week will generally provide
sufficient stimulation, while avoiding overtraining. Although
some athletes may benefit from weight training more often,
that is up to the athlete and his coach to decide based on the
situation of the individual athlete, his schedule and his strength
and skill levels.
Keep in mind when creating your workout routine that

participation in a competitive sport, completing Repetitive
Jump Exercises, weight training and Plyometrics are each
considered workouts and require sufficient rest and
recuperation to avoid overtraining and possible injury.
9. Never work out with sore joints, knees, or when injured,

with Plyometrics or any exercises within the program.
Soreness is your bodys way of communicating to you that
something is potentially wrong. Dont attempt to continue and
work through the pain when performing Plyometrics or any
of these exercises. Plyometrics is a high impact and high stress
exercise and working through it will most likely either slow the
healing process or make it worse.
13
When soreness does occur, give your body an extra few days of
rest and monitor your improvement. Icing of the knees or sore
body part, along with taking Ibuprofen (consult physician first)
often will ease pain and inflammation, and speed recovery.
When you return, reduce the number of sets and repetitions,
and reduce the height of the box or platform you jump off of.
If pain persists, discontinue Plyometrics or the exercise
program and consult your physician. The same goes for
Repetitive Jumping Exercise and weight training.
10. Always land correctly. Correct landing technique is

imperative to both the effectiveness of the Plyometrics exercise
and to the safety as well because of the greater height impact
involved as you come down off the box/platform. You want to
land as quietly possible, making as little audible sound from
the landing as possible. As Bob Gajda says, you want to land
as silently as a cat.
To do this you land on the toes then balls of your feet and
barely touching down on heels and then quickly jump back up.
Landing either completely on the heels or on the balls of the
foot is incorrect. To emphasize quickness off the ground the
jumper should react to the landing as if the ground is hot.
Landing technique is incorrect if loud noises are made on
landing. Additionally, effort must be made to keep the knees
from buckling in when jumping and landing.
Proper Landing Form Here are proper landing guidelines to

incorporate into your landings when youre playing your sport,
in order to lessen the wear and tear of the body and prevent
injury. Some athletes instinctively land correctly but most do
not. Proper form is easy to develop and will become second
nature with practice.
The knees should be kept in line with the feet, vertically over
the feet rather than buckling in or out, or go ing far in front of
feet. Land first on pointed toe, ready to transfer weight from
toes to the ball of the foot, and then to the heels. As heels hit
the ground, bend at the ankle and at the knee. At the same time
flex at the hips, keeping the back upright. Concentrate on
absorbing the shock with the muscles of your legs. Keep knees
over your feet at all times. Land softly and as quietly as
possible, the less noise, the softer the landing. The object is to
distribute the force of the landing and use the muscles to
absorb the shock, instead of the knee joints alone. Here is a
recap of the landing technique.
14
a.) Pointed toes land first, then the balls of the feet, and then the
heels.
b.) Bend at the ankles and knees as your heels hit the ground.
c.) Bend at the hips and absorb the shock with upper thighs.
Remember land softly and allow the muscles to absorb the
shock of the landing rather than the joints.
11. Listen to your body and make adjustments to your

program that are appropriate to your body, strength,
fitness, skill and coordination level. Listen to your body for
pain, especially to knee pain underneath the kneecap.
Everybody has a different body structure and different
exercises will potentially affect one athlete differently than
another.
Some exercises will cause pain to one athlete while another

athlete can perform the same exercise for a lifetime pain free.
Throughout the manual, feel free to substitute in less intense
exercises (two legged for one legged, hopping for Plyometrics
etc.) reduce sets, repetitions and weights if you feel the need to
reduce the intensity of the exercise.
If you cannot control your landing or if your knees buckle then

the intensity of the exercise is too high and you are lacking the
necessary strength to perform the exercise. The programs are a
starting point and you are encouraged to develop your own
customized program based on your individualized needs.
12. Get a Coach or Personal Trainer All athletes, whether

experienced or first starting out, should get help from a coach
or athletic trainer and learn the exercises and techniques the
correct way from the beginning. Many exercises such as the
squat are difficult to learn by yourself but easy when you have
a coach or trainer.
Its highly recommended that you have your coach or personal

trainer take you through your routine and instruct you on the
finer points of the exercise. Most health clubs offer
complimentary instruction for members wanting to learn the
exercises.
A coach or personal trainer who is personally familiar with

your situation may be able to create a customized program for
you based on these methods that will allow you to safely
15
increase the intens ity and frequency of exercise while at the

same time preventing overtraining and injury. That is when
youre going to get even better results. Some advanced athletes
may be able to be their own coach as well.
Special Safety Tips for Female

Athletes
Due to bone structure and physiological differences, female
athletes tend to have more knee injuries than their male
counterparts. Less overall muscular strength and the female bone
structure of the hips and knees puts the female jumper inherently at
greater risk right from the start. Females athletes must take special
care to follow the mandatory safety guidelines previously outlined.
Additionally, special effort must be made to keep the knees from
buckling in when jumping and landing. See below for
illustration of what not to do.
Adjust your expectations: Go at your own pace and set

your own realistic goals. Dont compare yourself to others as you
monitor your own individual progress. In our culture, on average,
male athletes have been socia lized to begin running, jumping and
playing organized sports at a younger age, and on a more year
round basis than females.
This means that in addition to the physiological differences

between males and females, males are generally more athletically
experienced from a younger age than their female counterpart.
Therefore, it is generally unrealistic for the average female to
expect gains or end results equivalent to males
16
Decrease the difficulty of the exercises: In the

Plyometrics section, female athletes should jump off of a lower
platform/box. If needed, instead of performing the single legged
exercise perform the double- legged exercise. Throughout the
manual, feel free to substitute in less intense exercises (two legged
for one legged, hopping for Plyo metrics etc.) reduce sets and
repetitions if you feel the need to reduce the intensity of the
exercise. If you cannot control your landing or if your knees buckle
then the intensity of the exercise is too high and you are lacking
the necessary strength to perform the exercise.
Increase overall body strength and skill/coordination prior to

beginning a Plyometrics or Jump training program: It is
highly recommended that female athletes develop a strength and
skills base with a 6 to 12 month strength and skills training
program. Basic strength exercises for knees, ankles and back, are
outlined in the Bonus ebook #1 Build a Better Body strength
section of this program, as are basic Repetitive Jumping
Exercises.
Special note: Sports bras are highly recommended during all

jumping, skills and physical exercise practice.
17
The 3 Modes/Pathways To
Improve Jumping and Quickness
with
JumpingAdvantage
THREE MODES/PATHWAYS TO
IMPROVING JUMPING AND QUICKNESS
1. Improving Coordination and Skill: With the Repetitive
Jumping Exercises, and by skills practice.
2. Improving Strength, Power and Stamina: With Strength

Training both with weights and without, Isometrics, and
Improving Concentric, Eccentric and Isometric Muscular
Contraction.
3. Improving the Myotic Stretch Reflex and Eccentric

Muscular Contraction: With Plyometrics, Repetitive Jumping
Exercises, and Strength Training.
Great improvements can be made using any of the three

modes/pathways that are explained in the JumpingAdvantage
program. The good news is that many exercises crossover and
improves two or three of the modes/pathways at the same time.
The even better news is that by combining improvement
modes/pathways an athlete can synergistically improve beyond
what can be accomplished with a single mode/pathway program.
This multi- mode/pathway approach provides the benefit of
prolonging and providing the longest improvement cycle and
continuing improvements, breaking through plateaus and barriers
that are inevitably encountered with a single mode/pathway
approach!
18
JumpingAdvantage
General Guidelines
The road to success is always under construction. Arnold
Palmer
Progression of Difficulty: The athlete should start with easier

exercises and programs and, move to increased levels of difficulty
when strength levels and exercise proficiency increases. Higher
than normal forces are applied on the musculoskeletal system
during Plyometrics and jumping exercises, so it is important for the
athlete to have a good sound base of general strength, fitness and
endurance.
As a rule, the beginner should build a strength base by performing

double leg, flat-surfaced, low- impact drills. As a strength base is
developed, more demanding exercises such as single legwork can
be added in. Single leg versions of an exercise are more stressful
than the double- legged version. As stated in the mandatory safety
guidelines section, the athlete must have an adequate strength base
to perform a drill correctly and without risk of injury.
The beginning Jumping or Plyometrics enthusiast should "ease"

into a program. Because many of the drills may seem easy or
effortless, the athlete may tend overextend himself or herself by
doing extra sets and reps or starting at a level beyond their strength
or skill level. It is not until the next morning, when that person
rolls out of bed, that he realizes the price paid for over doing it.
Plyometrics and advanced jumping exercises are demanding and
stressful. A logical and methodical progression from beginning to
advanced exercises must be followed as well as adherence to all
safety guidelines.
Fatigue Factor: An adequate rest period allowing full recovery

between workouts must be practiced. Approaching each workout
session "fresh" will provide best results. Do not exercise beyond
the point of moderate fatigue. Proper technique must be maintained
to achieve maximal gain and decrease the risk of injury.
Resist the temptation to add extra workouts during the week. This
can lead to over training and under recuperation. During the
19
season, increase rest intervals between workouts or discontinue

added individual workouts all together if you participate in team
workouts and games. Give yourself at least 2 days and preferably
3 or more days off before game days to allow your body to
recuperate and gain energy before game days.
Many basketball coaches and athletes prefer to discontinue

Plyometrics, jump training and weight training sessions during the
athletic season, and begin again after the season ends. Although
some athletes may benefit from continuing training during the
season, or training more often than I recommend, that is up to the
athlete and his coach to decide based on the individual situation of
the athlete, his schedule and his strength and skill levels.
The challenge is providing adequate stimulation to grow while at

the same time giving the body the necessary recovery time and
maintaining the high energy levels to compete.
Incorporating Optimum Jumping

Mechanics and Technique
To achieve maximum jumping height it is essential that you jump
with proper form. Legs and hips should be under the body and
used as the primary power of the jump. Lower back movement and
the excessive bending forward of the torso will propel the body
more forward than upward and is to be avoided.
Similar to the weight lifting squat, jump ing power comes primarily
from the legs and hips, but all parts work together creating an
additive effect to produce maximum vertical jump. Keep your back
at the same semi- upright angle as you lower yourself down at hips,
knees and ankles.
In addition, learn to bring your feet together while jumping, and

push off with your toes last. Jump with feet comfortably spread,
but as you take off, simultaneously bring them together to utilize
the adductor muscles of the upper inner thighs for extra height. In
the free bonus #1 Build a Better Body theres an excellent
exercise for strengthening the adductor muscles and bringing
this large but often overlooked muscle into stronger action.
20
How far you go down before springing up will vary with the
individual and is generally in the 20 to 26 degree range. You will
find a point that will be the ideal depth.
Any lower than the ideal depth and you will be wasting energy and
reducing speed and height of the jump. On the other hand, if you
don't bend deep enough, you will abbreviate the height generating
speed necessary for maximum height. Experiment to find the depth
that feels natural and produces the best results.
Arm Movement: Another contributing factor to jump

height is the upward swing of the arms. Quick upward movement
of the arms followed by a sudden stopping of arm movement at the
top adds extra height. Increasing quickness of the arm movement,
as well as quickness of the entire jump movement is essential to
achieving maximum jump height. Proper form comes with practice
and will eventually become second nature. Concentrate on proper
form as you undertake various jumping exercises.
Research has shown that the arms can contribute up to 10% to the
jump. It is important to learn to use the arms to transfer momentum
to the whole body through arm movement and coordination. Move
arms in a circular arc rather than punching the arms upward.
Female athletes especially in volleyball have a tendency to punch
arms upward rather than move arms in an arc, subsequently
missing out on this additional element to jumping.
Arm Movement
21
Start your upward movement on the second to last step: By

beginning an upward movement early, you are already moving in
the right direction. This technique is why most jumpers jump
higher off of one leg, than two.
Maintain a stable torso for optimum jumping: Strong

abdominal muscles coupled with a strong healthy back are
essential and necessary in order to insure proper upward projection
and avoid undue strain on the lower back. Too much bend forward
at the waist decreases jump speed and height.
Correct postural alignment is directly related to core (torso)

strength. If the athlete is having problems holding the torso erect
during the movements, this problem can be addressed immediately
through a strengthening program of abdominals, lower back, hips
and glute work. Basic abdominal and lower back (Lying
Hyperextensions) strength building exercises are outlined in this.
Verticle Jump Testing Before You

Begin
In order to measure your progress, you must take an initial vertical
jump measurement before you start the program. You begin by
measuring your standing reach. Then, pivot on one foot and jump
off two and measure where you reach. The difference between
your standing reach and your jump and touch mark is the vertical
distance you jump off the ground, your vertical jump.
22
JumpingAdvantage

Repetitive Jump Exercise
Program
The three great essentials to achieve anything worthwhile are
first, hard work; second; stick-to-itiveness; third, common sense.
Thomas Edison.
In this Section we explain the Repetitive Jumping Exercises, the

lower body Strength Exercises that may be performed without
weight such as the squat, calf raise, and Lunge, and the Sprinting
exercises, followed by sample programs. The lower body and
upper body strength programs and additional exercises are found in
JumpingAdvantage bonus book #1 Build a Better Body: Strength
Training for Jumping and Quickness Athletes. For convenience of
the reader, some of the exercises are duplicated in both sections.
Repetitive vs. Plyometrics

Please note that many of these exercises in the Repetitive Jump
exercise section are actually Plyometrics exercises even though
they are in the Repetitive section. That is because we make the
distinction between what we call a True Optimal Plyometrics
exercise and just a regular plain Plyometrics exercise. For the
JumpingAdvantage program, the Optimal Plyometrics exercises
section follows this section. This is a very key distinction.
For example, the Rim Touches exercise found in this section are a
form of Plyometrics exercise but not an Optimal Plyometrics
exercise. Even so, Rim Touches serves its purpose depending on
the stage of the player. As you read the next few pages and the
remainder of JumpingAdvantage program, you will understand the
key advantages and differences of this program that can allow you
to both make fast improvements, as well as ongoing improvements
to give you that really huge vertical leap.
23
Jumping An Exercise In Itself

As mentioned in the previous section The 3 Modes/Pathways To
Improve Jumping and Quickness with JumpingAvantage are:
1) Improving Coordination, Skill and Technique with

Repetitive Jumping Exercises, and Jumping Skill practice.
2) Improving Strength, Power and Stamina with Strength

Training both with weights and without, Isometrics, and Improving
Concentric, Eccentric and Isometric Muscular Contraction.
3) Improving the Muscle Spindle Reflex also known as the

Stretching-Shortening Cycle or Myotic Stretch Reflex and the
Eccentric (lowering) Muscular Contraction with Plyometrics,
Repetitive Jumping Exercises, and Strength Training.
All three modes/pathways described in this program can create

ongoing jumping and quickness improvements that bust through
barriers and plateaus week after week, month after month and even
year after year.
Jumping Neuromuscular Coordination, Skill and Technique

are best improved with repetitive practice of jumping itself.
Players who are new to Repetitive Jumping Exercises will
experience very fast gains with the exercises in this section.
Repetitive Jumping Exercises can create extremely fast
improvements within the first week or two, whereas Plyometrics
training as outlined later in the Jumping Advantage program
may take 1 to 2 months to obtain sizable results.
But Ive also included so much high tech information in this

section that anyone can jump higher and run faster. Even the
veteran and old pro will benefit. And, following this section you
will learn about Plyometrics, Isometrics and Strength Training for
Basketball Players.
Repetitive Jumping Exercises improve skill and technique as

well as crossing over to also improve strength and speed, whereas
strength exercises such as weight training do very little to improve
skill and technique. Since jumping requires both skill and strength,
this points out the need for repetitive jumping practice and strength
training combined.
24
Follow a Sample Program or Create Your Own In this section

on Repetitive Jump Exercise, are descriptions of the Repetitive
Jump Exercises to improve jumping ability and quickness, the
lower body Strength Exercises and the Sprinting exercises
followed by sample programs. Some of the exercise are described
with and without weights and are duplicated with the weighted
variation in the book #1 on strength training. The included strength
training book #1 focuses on the topics of lower and upper body
strength and conditioning, diet, weight gain and loss, nutrition, as
well as additional weight training exercises for basketball players.
The first part of this section is made up of the primary exercises,

followed by secondary and Sport Specific Jumping exercises and
sample programs. The primary exercises are the main ones to focus
on. But, because this program instructs the user to create their own
program by seeing what works best for them, additional secondary
exercises are also included which may be substituted in for the
primary exercises.
Follow one of the sample programs or make your own,

emphasizing the primary exercises. Feel free to make your own
program and especially decrease the volume (reps and sets) or
intensity if you feel you are overdoing it.
On the other hand. although some players may benefit from

training more often, that is up to the player and his coach to decide
based on the situation of the individual player, his schedule and his
strength and skill levels. The player is reminded to listen to their
bodies (refer back to safety guidelines) and create a program
customized for themselves based on their own body, schedule, and
what works for them through trial and error. Learn what works
and what doesnt. And stick with what works!
Always allow at least two or three days of rest between jumping

workouts involving the same body part whether or not weights are
involved; even no weight added Repetitive Jumping Exercises.
This will ensure the player avoids overtraining and gets the proper
recovery and growth between workouts.
More guidelines for the Repetitive Jump Exercises immediately

follow the exercise section and precede the sample programs
section. Here are the exercises for the first quarter of the program;
Improving Coordination, Skill and Technique with Repetitive
Jumping Exercises, Jumping Skill practice, and Strength
Training both with and without weights.
25
Repetitive Jump Exercises

I do not know anyone who got to the top without hard work. That
is the recipe. It will not always get you to the top, but should get
you pretty near.
Margaret Thatcher
Rim Touches
A primary exercise, Rim Touches build strength, skill, speed,
endurance, and quickness in jumping as well as provide a strength
base for muscles and connective tissues. Rim Touches is a jumping
exercise in which you repetitively jump straight up as high as
possible from under the basket or similar target and touch as high
as you can on each jump.
Aim at hitting the same height spot on each successive jump as you
quickly spring back up without pause, spending as little time on the
ground as possible. Imagine that the ground is hot and that you
have to jump up as quickly as possible from the hot ground. In
order to reduce the impact of the landing, the Rim Touches
exercise may be performed on grass or with a section of carpet or
mat under the jumper to absorb landing impact.
Rim Touches
26
Running Rim Touches

Improves ability to convert forward momentum into vertical jump
height. Similar to Rim Touches, this drill involves repetitive
jumping, but with a 10-15 foot running approach for each jump.
For basketball and volleyball players the basketball/volleyball
court can be used.
In order to reduce the impact of the landing, the Running Rim

Touches exercise may also be performed with a landing onto a
mat. Make sure the surface is stable, and also not slippery. Start
10-15 feet away and run toward the target (i.e. basket) and jump up
off one or both feet as you touch as high as you can. Work at
converting horizontal speed to vertical height. Concentrate on
using optimal arm swing on your way up, as well as proper landing
form on the way down. Perform repetitions non-stop without
pause. Perform a set off of both feet, and a set off of each foot
individually. Practicing one and two footed running lay- ups or
slam dunks can be substituted for Running Rim Touches.
27
Step-Ups, and Jumping Step-Ups

Builds single leg jumping strength and power. This exercise can
be performed using a box ranging from 8 to 16 inches or
conveniently performed on stairs, while holding the handrail.
Step-ups are performed at a medium speed with no jump at the
top, whereas Jumping Step-Ups are executed more quickly and
explosively with a jump at the top of each repetition.
With one foot on the box or stair, about 8 to 16 inches up, step up
onto the box or stair to complete the repetition of Step Ups. With
Jumping Step-Ups Or thrust up with the stair foot pushing off so
both the stair foot and ground foot lift off slightly, for a thrust and
jump at the top of the movement. Work one leg the entire set. A
carpet or gym mat may be placed on the ground to absorb the
landing shock.
Step Ups On Stairs Using The Hand Rail for Balance
28
Sideways Cone (Bench) Jumps

Jump back and forth laterally (sideways) over a 12 inch collapsible
cone or bench, continuously for 50 jumps or for 1- minute non-stop.
Jump back and forth without hesitation to develop height and
endurance. This exercise may also be performed in the same
manner without a cone or bench, using an imaginary obstacle.
Jump and land using proper technique.
Sideways Cone Jumps
Rope Jumps
Here you jump rope in a fashion similar to regular rope jumping,
but you bend deeper and jump higher. On each jump bend legs
down to the squat position, which brings your thighs to
approximately a 45-degree angle. With feet together jump as high
as possible, at least 8-10 inches on each jump. As you jump, bring
your feet together with the proper jumping technique.
Two Legged Forward Hops

Leap forward off of both feet 10 consecutive hops for both
distance and height. Adjust the forward distance to maximize both
height and secondarily distance. If you are getting insufficient
height or if your legs bend too much then lessen the forward
distance of each hop, as maximum height is the primary objective.
Execute each jump with maximum power and speed. 10
consecutive forward hops equals one set.
29
Knee Lifts
Jump up off both feet lifting knees toward your chest on each
jump. One set of 30 reps.
Knee Lifts
30
Heel Backs
Jump up off both feet and lift heels backward up to your buttocks
on each jump. One set of 30 reps.
Heel Back
31
Medicine Ball Throws
"In a grueling season, only the strong survive. Our

medicine ball work is a cornerstone of the
functional strength building we emphasize.
Championship rings are the result!"
Al Vermeil, Chicago Bulls
8 Lbs. Plyoball 10 Lbs. Plyoball
Medicine ball throws, emphasize primarily the lower back and

secondarily arms, abdominals, and legs. The benefit of medicine
ball throws is that it provides strength training in a movement that
very closely jumping.
Stand holding the medicine ball in front of you with arms fully
extended and hands holding the medicine ball at about chest
height. Feet should be about shoulder width apart in order to allow
enough space for ball and hands to fit between your thighs when
you bring the ball down. You will be bringing the ball down so that
only about of it or so goes between your thighs.
32
As you bring the ball down, flex down at your knees, hips and
back, while maintaining tight tensed abdominals throughout the
exercise. Flex up as you throw the ball up and slightly behind you,
extending at the hip, knee, ankle and shoulder, and lifting slightly
off the ground. Aim at throwing the ball as high as possible on
each repetition.
Medicine balls should be in the 8-15 pound range depending on the

strength of the player. An old basketball or playground ball may be
filled with water and substituted for a commercial medicine ball.
Go to the hardware store and get rubber tubing that will be
attached to the water source consisting of the garden hose (using
an adaptor) and the other end to the needle you would normally
use to add air to the ball. Buy clamps for both ends. Make sure to
fill the ball very slowly to avoid exploding the tubing. and clamps.
If youd prefer to purchase a medicine ball rather than make your

own, we have arranged a special discount on plyoballs which also
come with a special medicine ball how to video with Al Vermiel of
the Chicago Bulls Championship season. Step inside the Chicago
Bulls' awesome training facility. Watch their strength coach Al
Vermeil demonstrate how the Bulls use medicine balls.
33
Secondary and Sport Specific

Jumping Exercises
ZigZag Jumps
Instead of jumping straight forward off of both legs as executed in
the Two Legged Forward Hops, the player alternately jumps at an
approximate 45 degree angle first to the right and then to the left,
alternating right then left on each hop or jump. This variation
develops jumping and cutting ability.
180 degree Jumps

This exercise is used to develop coordination and jumping ability
for performing turn around jump shots and reverse, 180 and 360
degree slam dunks. Jump as high as possible off two feet while
executing 180 degree turn, so that you end up facing the opposite
direction. Practice turning both clockwise and counter-clockwise.
May also be performed as 360-degree jump.
Power Lay In
Grab a ball and stand right under the basket. Bend legs
approximately to the squat depth, and touch the ball to the floor.
Explode upward and power the ball in. Work on explosive
quickness and power by quickly getting the ball down to the floor
and back up to the basket as quickly as possible. Use your whole
body; arms and legs to jump, but avoid bending too much at the
back. Builds coordination, quickness, the skill of jumping with the
ball, ability to score while being fouled, and a quick follow up
shot.
Jumping With a Ball

Most of the jumping drills can and should be done occasionally
with a ball in your hands. This can be useful to isolate the legs in
jumping, by keeping the ball overhead. Or it can be used for
improving coordination by moving the ball as you normally would.
The ball provides an added weight and reduces the arm swing; a
major contributor to jumping.
34
Sprinting
Converting strength gains (from squats, calf raises etc.) into speed,
quickness and jumping is the objective of the sprinting exercises to
follow. The previously described Repetitive Jumping Exercises
and Plyometrics (described later in this section) also convert
strength gains into speed and quickness.
The value of explosive speed and quickness cannot be

underestimated in sport. Although sprinting works the entire body,
including toning and strengthening the abdominals, the main
emphasis is on legs and the hamstrings. Before we get to the
exercises, read the following section on sprinting form, and apply
this form as you execute the sprinting exercises to follow.
Sprinting Form
The correct sprinting form will be with body tall and erect and in
straight alignment, knees lifted to parallel with the ground, feet
pointed straight ahead, arm action more behind torso than in front,
elbows drive back vigorously on each stride and the elbows stay at
90 to 130 degrees at all times, the hands are palm down and
completely relaxed.
Forward body lean is the natural, end result of drive from the
foot-ankle explosion. Body lean occurs when using an efficient,
powerful running form. The kick up of the push-off foot and leg
will be high and natural up behind the player. Complete relaxation
coordinated with powerful, explosive arm and leg action is the key
to fast sprinting. Fast sprinting is characterized by long, low
powerful strides. Action is forward and not up. Great sprinters
make sprinting look effortless because of the perfectly coordinated
explosions of the knees, feet and arms.
1. The player runs tall - Straight line of drive.

2. High kick of recovery leg.
4. High knee action (result of a great explosion of the foot and
ankle).
5. Arm action -- vigorous elbow drive -- especially behind the
body.
a. Relaxed wrist and hands (palms down).
b. Hands stay low below the shoulders.
35
Warm Up Note: Make sure to warm up and stretch properly

before sprinting, especially hamstrings and groin muscles.
Sprinting Exercises
40 Yard Sprints Run 40 yard sprints the with 20 seconds
rest between sprints. Run five sprints the first week and add a
sprint each week up to ten. Concentrate on speed, quickness and
form. Run at 90 to 95 percent of your maximum effort, focusing
on acceleration from the start and focus on proper form to
maintain speed to the finish of the sprint.
30-60-90 Yard Sprints (Interval) - Sprint for 30

yards, walk for 20 seconds. Sprint for 60 yards, walk for 20
seconds. Sprint for 90 yards, walk for 20 seconds. Performing the
30, 60 and 90-yard sprints equals one set. Execute 2 sets the first
week and 3 sets thereafter. Run at 90 to 95 percent of your
maximum effort, focusing on acceleration from the start and focus
on proper form to maintain speed to the finish of the sprint.
36
Calves
Calf Raises
In this section we include exercises that strengthen all three heads
of the calf, the Gastrocnemius, the often- ignored Soleus, and the
Shin. These exercises will strengthen all three heads of the calf
muscles, which will improve jumping ability, quickness, and
indirectly strengthens ankle muscles, which helps in quickness in
cutting and running, and preventing sprained ankles.
It also strengthens muscles on the sides and back of the knee,

which serve to stabilize the knee joint. The basic standing exercise
is performed without weights either one- foot at a time or with both
feet at the same time. Weighted resistance may be added with free
weights or machines.
Execution of Two Legged Calf Raises and One Legged Calf

Raises
Stand with the balls of feet on a block of wood or on the edge of
the stairs and hold the hand rail for balance, allowing the rear 2/3
of the feet to hang off the edge of the block of wood or stairs. The
block of wood or stairs allows the heels to be lowered to a point
below the toes, which is creates a broader range of motion,
essential for ensuring flexibility of the lower leg.
The player may hold onto a handrail or stationary object to aid in

balance. To execute calf raises, rise up onto the balls of the feet, as
far up as you can go. Lower back down to slightly below
horizontal and repeat. Calf raises can be performed both legs at a
time (Two Legged Calf Raises) or one leg at a time (One Legged
Calf Raises). As you begin your program, start out executing calf
raises with both feet without weight. Concentrate on raising all the
way up onto the balls of your feet and then back down as far as
you can go without strain.
37
Calf Raises on Stairs, Holding Hand Rail for Balance
Exercising one leg at a time isolates the individual leg and

intensifies the workout by placing all the weight on one leg
instead of two. Stand on one leg and hold the other up off the
ground as you rise up onto the ball of the foot. Resistance may be
added in the form of free weights, or with various calf machines
i.e. Cybex, Universal, Bodymaster or Nautilus, etc. Make sure to
wear good quality athletic shoes to protect your feet, as calf raises
put a high level of stress on the feet. If youre new to this exercise,
dont be surprised if after your first calf workout youre so sore
you can barely walk
Seated Calf Raise

Position yourself on the seated calf raise machine with the balls of
your feet resting on the platform and the pads of the machine
resting on your thighs. Lift the weight by pushing downward with
your toes and lifting your heels up as high as possible. Seated Calf
Raises work the Soleus muscle of the Calf, which is the lower
outer portion of the Calf muscle. The Soleus can only be targeted
and worked when the knee is in a bent position such as in the
seated calf raises. Combining Seated Calf Raises with Standing
versions of the Calf Raise exercise works both heads of the calf
muscle.
38
Toes
Toe Raises
An small and usually overlooked component of jumping and
quickness is the propulsion derived from pushing off with the toes.
A few players really like the benefit this exercise provides.
Improve the strength propulsion of the toes by doing toe rises.
Simply rise up on your toes and back down again. Go all the way
up onto your toes. Begin by exercising both legs at the same time
and build up to exercising one leg at a time. No added weight is
needed.
39
Squats -The King of Lower Body

Exercises
In the end the only people who fail are those who do not try.
David Viscott
The squat is the King of lower body exercises because it

develops the base requisite hip, Glute and thigh strength for better
jumping, running and quickness. It is also by far the best muscle
builder for the lower body. It is said that squats synergistically
promote overall muscular growth and development of the
throughout entire body. The squat is considered the best all around
strength exercise for jumping and quickness athletes. Even so,
squats are not as popular as it once was.
Squats are a controversial exercise because of the many back and

knee injuries players have incurred with this exercise, primarily
from players going down to below parallel to the full squat
position, and bouncing or relaxing at the bottom position. By body
type, tall, thinner players are usually more at risk to back and knee
injuries from the squat and find it more challenging then shorter
thicker players. Please consult with your coach and physician
before beginning a squatting routine.
All players, when first starting out, should get help from their
coach, and learn the right way from the beginning. Make sure to
follow all safety guidelines and start out slowly and really master
the movement to minimize the risk. Learn the proper technique
using no weight, and only after sufficient strength is gained and
technique is learned, then add weight.
For beginners, it is highly recommended that the squat be learned

first by practicing the squat without weights. Learn the
fundamental movement and skill of the squat. There is much to
gain from squatting without weights. In fact, some players may
find it unnecessary to ever move onto using weighted squats. La ter,
depending on the players strength needs, and after learning the
squat movement, the player may choose to proceed onto
performing squats with weights.
40
Execution of the Squat and Squat

As a beginner, its essential to learn the proper form and mechanics
of the squat in order to ensure safe, injury free workouts. Begin
Squat training by first performing the Squat exercise without added
weights or using the unloaded weight bar. The following
guidelines and description for proper execution of the squat can be
used for executing the squat with or without weight.
The two variations of the squat are the and the squat. The
major differences between the squat and the squat is the depth
to which the player lowers his body and the speed of execution. In
the squat the player goes down to about a 45-degree angle and
moves very quickly up and down without jerking or leaving the
ground.
With the squat the player goes down deeper to just before
parallel with the ground and moves at a slightly slower speed. The
squat is always performed with weights, whereas the squat is
performed either with or without weights. Note that when using
weights, Smith machine rack (in which the bar moves along a
track) is highly recommended to aid in balance. As previously
mentioned, get a coach or trainer to teach your proper form.
Perform squats in front of a mirror in order to check your own
form as you complete the exercise.
Begin by stepping under the bar (bar resting on the Smith machine
rack) into a posit ion where the bar rests just below the nape of the
neck, (Avoid bar resting on neck) lying on the trapezius muscle.
The bar may be wrapped with a towel for padding. While gripping
the bar slightly wider than shoulder width, tense the abdominal
muscles while slightly arching the lower back. Shrug your
shoulders and upper back to support the bar and the spinal column
as well. Keep your head up and look forward or up at a 45-degree
angle.
Make sure to keep your back slightly arched, the bar centered and
head up while simultaneously tensing your stomach muscles. Feet
will be approximately shoulder width apart with the knees tracking
approximately above the feet at all times. A common error is to
allow the knees to buckle inward, outward or float too far forward
out past the feet as opposed to over the feet. Foot width may be
varied, but make sure that knees track approximately above feet,
on the same vertical line at all times.
41
(Front View) Squat (Back View)
Eyes Look forward or up at a 45-degree angle to aid in

maintaining
balance.
Bar Rests on shrugged shoulders, just below the nape of the

neck and
above the trapezius muscle. Do not rest on neck.
Back Upright and slightly arched, avoid bending forward or

rounded
back. If the player has trouble keeping a slight arch then
the
back may be too weak. Use a weight belt with heavier
weights.
Thighs - Almost parallel with the floor for squats, or a quarter

of the way down to a 45-degree angle for squat.
Knees- Knees track tracking approximately above feet, without

buckling
inward, outward or too far forward.
Feet - Pointed straight ahead or slightly out to the sides, and

with weight evenly distributed between feet, and across
each foot. Foot width may be varied. Feet are flat on the
floor for squats, and for the squat, either flat on the
floor or heels on a wood block. Drive through heels on
the way up rather than the balls of the feet.
42
(Front View) Squat (Back View)
Inhale and hold your breath as you slowly lower your body down
into the squat position, thighs at a 45 degree angle for the squat,
or almost parallel with floor (thighs almost horizontal) for squat.
For the squat, go down no further than this point since it is
unnecessary and more stressful. Many injuries have occurred
because of lowering down past the squat position to the full
squat position. The position is not as far down as power weight
lifters go, but is deep enough to get most of the benefit from the
exercise without the added risk and stress on back and knees. As
you lower your body, your buttocks should move slightly to the
rear and your knees should move slightly forward.
As the player reaches the bottom position, (Do not relax your
muscles at the bottom, keep them tensed) continue holding breath
as you reverse directions and forcefully raise yourself up by
straightening (extending) your legs via knee joint and hip
extension. Drive through your heels not through the balls of your
feet.
Make sure the lower back maintains a slight arch (If the player has
trouble keeping a slight arch then the back may be too weak) and
abdominals are kept tensed at the bottom position to ma intain a
stable torso. As you rise past the sticking point begin to exhale and
complete the exhalation when you are in the full standing position.
Although squats are performed with feet flat on the ground,

Squats may be performed either as flat- footed squats with the
whole foot on ground (which serves to increase ankle flexibility as
well as work the front thighs, hamstrings, lower back and buttocks)
or with a block of wood under the heels.
If you have trouble balancing yourself in the bottom position,

which is a sign of ankle, Achilles tendon or hamstring inflexibility,
43
you can rest your heels off the ground, on a 2 x 4 block of wood to
improve balance. The heels up position places more stress on the
front thighs but are of approximately equal value for improving
jumping ability. A block is not to be used for squats.
Leg Curl (Use - Leg Curl Machine)

The complement to leg extensions is the leg curl which works the
hamstrings and buttocks muscles, which are the back of the upper
leg. Work for near equal strength in leg curls and leg extensions,
although you will tend to be slightly stronger with leg extensions.
Lay chest down on the bench with your heels under the padded
bar. Bend at the knee, moving the foot in an arc behind you.
Attempt to lift your foot to your buttocks.
At the peak contraction, hold for 5 seconds. Avoid the tendency of

arching your back, which tends to happen more so as your
hamstrings become fatigued. Do a warm up set with both feet and
then work each leg separately. Make sure to keep your buttocks on
the bench and keep your back from moving sideways.
Use a weight that is light enough to allow you to move steadily and
with good form. Fast movements are not used with this exercise
since it is used for injury prevention and not to build quickness.
Leg Extensions are performed after Leg Curls because they
provide a stretch of the hamstring muscle after they have been
worked with the Leg Curl exercise.
Leg Extension (Use Leg Extension machine)

Leg extensions and leg curls are the two main injury prevention
exercises for the knee. Leg extensions work on the front thighs and
quadriceps while leg curls work the back thigh and hamstrings. Sit
on bench with lower leg looped under the padded bar near the
floor. Start with knees bent and pivot at the knees. Straighten your
legs until locked out at the knees. Slowly bend the knees until the
padded bar is back to the starting position.
This exercise should be done slowly with the weight moving at a

steady pace, avoiding jerky movement s, and overextending. When
the leg is locked, pause and hold at the top position for 5 seconds
then lower and repeat. After an initial warm up set using both legs,
Leg extensions should be performed one leg at a time, to ensure
44
balanced strength from left leg to right. Leg extensions are

primarily for injury prevention and do not greatly improve jumping
or quickness. Leg Extensions are performed after Leg Curls
because they provide a stretch of the hamstring muscle after they
have been worked with the Leg Curl exercise.
Abdominal Muscles/Lower Back

A combination of strong abdominals and a strong lower back
creates a more stable torso, which is key for optimal athletic
performance and injury prevention. The strength of a players
abdominal muscles is an often-overlooked component of jumping,
quickness and injury prevention. Strong toned abdominal muscles
help prevent back injuries while at the same time stabilizing the
torso for better balance, quickness and jumping ability.
The key to working the abdominals most effectively is the order in

which the exercises are performed. Exercises that work the lower
abs must be done before exercises that work the middle and upper
abs. This is a huge key! When creating your own ab routine
perform the exercises in the order of 1) Hanging Knee Ups/Leg
Raises, 2) Lying Leg Lifts, and 3) Crunches.
45
Hanging Knee Ups/Leg Raises (Lower

Abdominals)
For this exercise you need a horizontal hanging bar such a
doorway chinning bar from which to hang. Take an overgrip on the
bar slightly wider than shoulder width apart. With knees fully bent
for Knee Ups, slightly bent for Leg Raises, rock your pelvis
forward in a slow controlled motion, as you raise your slightly bent
legs up to at least horizontal or fully bent legs until your knees
almost touch your chest. Hold for a second and then slowly lower
legs back down to the bottom position, taking care to lower slowly
and under control to prevent swinging.
Concentrate on contracting your abdominal muscles to create the

movement and minimize the action of the hip flexors. Do not bend
your arms during the raising or lowering. The lower back stays
slightly rounded or neutral, not arched. Knees fully bent (Knee
Ups) are easier than the Leg Raises. Additionally, shoes may be
removed in order to decrease difficulty of this exercise. Lying Leg
Lifts (below) are easier and may be substituted for Hanging Knee
Ups/Leg Raises until sufficient strength is gained to perform the
Hanging Knee Ups/Leg Raises exercise.
Hanging Knee Ups Hanging Leg Raises
Lying Leg Lifts (Lower Abdominals)

Lie on a carpeted floor or mat with hands tucked palms down
hands underneath your buttocks to cradle and prevent your back
from arching. Keep your lower back flat against the floor
throughout the exercise. Tense up abdominal muscles slightly to
stabilize torso and raise slightly bent legs approximately 18 inches
off the ground and lower to approximately 12 inches off the
ground, back to 18 and then back to 12, and repeat. Concentrate
on using abdominal muscles to smoothly lift your legs rather than
your hip flexors. If have very long legs, you're big, or if your back
hurts then skip this exercise until you have sufficiently built your
abdominal strength from other exercises such as crunches.
46
For players with legs that are too heavy for their lower abs
strength, lying leg lifts tend to pull the lower back into an
exaggerated arch. For extra strong advanced players, Hanging
Knee Ups/Leg Raises (see above) which are a more advanced
exercise, may be substituted for Lying Leg Lifts.
Crunches (Middle and Upper Abdominals)

Lie on a carpeted floor or mat with hands behind your head (or
alternately: arms crossed in front of your chest) but not locked.
Bring your feet together and place flat on the floor approximately a
foot from your hips. Keeping your knees and hips stationary, start
by raising your head and shoulders up off the floor only a few
inches 15-20 degrees off the floor) using your abdominal muscles
to force your shoulders toward your hips and chest toward your
pelvis.
Concentrate on using abdominal strength and not jerking your

hands forward to help with the crunch. Then slowly lower back
down to the starting point and repeat. Crunches are to be
performed after Hanging Knee Ups/Leg Raises and Lying Leg
Lifts.
Lower Back
As mentioned at the beginning of this section, strong abdominals
and lower back creates a more stable torso, which is a key
element for optimal athletic performance and injury prevention.
The second part of the abdominal/lower back equation is creating
a strong lower back. A strong lower back is not only important in
extending the back for a variety of sports related movements such
as jumping and sprinting, but it also holds the spine rigid for
weight training exercises such as squats, leg presses and lunges.
The key values of developing strong healthy lower back muscles

is to not only to allow these actions to take place, but to also to
prevent injury. Although many exercises such as the squat serve
to strengthen the lower back indirectly, the lower back needs to
be directly exercised in order to make significant gains in
47
strength. One of the best exercises to directly strengthen the

lower back is Lying Hyperextensions.
Lying Hyperextension (Superman Arch)

Lie face and chest down on the floor, legs and arms outstretched,
and tense up abdominal muscles slightly to stabilize torso. Raise
arms and legs (You will have the appearance of Superman flying
through the air) while at the same time squeezing back muscles,
smoothly arching your back up, lifting torso 4 to 6 inches, and
maintain the bow position for a second, and then lower back
down to the starting position. Execute this exercise in a slow,
smooth, deliberate fashion and concentrate on feeling your lower
back muscles contract as you lift your legs and arms together. If
this version is too difficult, to decrease difficulty you may raise
only your torso or legs rather than both at the same time, and
hands may be placed at sides rather than straight overhead.
48
Repetitive Jump Program

Sample Programs
Sample programs are included below as general guidelines.
Players, along with their coaches are encouraged to create their
own programs based on individual needs, body types and
competitive schedules. Remember to follow all safety guidelines
when creating your program. Here are some additional factors to
keep in mind when creating your program as well as the timing of
the workouts.
Perform the Repetitive Jumping Exercises once or twice per

week with at least two days rest between sessions to avoid
overtraining and injury. An example of a two day a week
schedule: Monday and Thursday, or Tuesday and Friday. A
day or two after performing the exercises, the players body
and legs may feel a bit tired or sluggish, similar to the feeling
of tiredness from an intense physical workout or weight lifting
session, that is normal.
When Repetitive Jumping Exercises are performed in

conjunction with a Legs Weight training routine, then the
Repetitive Jumping Exercises routine should precede
performing the Legs Weight Workout. The Legs Weight
Workout should not precede the Repetitive Jumping
Exercises. The Legs Weight Workout may be performed
immediately after the Repetitive Jumping Exercises workout
or on another day that allows maximum rest between
Repetitive Jumping Exercises and the Leg Weights day in
the case of a one day per week Repetitive Jumping Exercises
and one day per week Legs Weight Workout schedule.
Repetitive Jumping Exercises, Legs Weight Workouts and

Plyometrics should be discontinued during the competitive
athletic season unless otherwise prescribed by your coach or
team trainer.
Do not play a sport (basketball, volleyball etc.) on the same

day, after completing Repetitive Jumping Exercises or Leg
Weights Workouts, as your legs will be tired and more
susceptible to injury.
49
Schedule the Repetitive Jumping Exercises and Legs Weight

Workouts to provide maximum days rest between workouts,
and at least 3 days of rest before playing your competitive
sport.
50
Sample Programs
Beginners make sure that you resist the temptation to skip levels
rather than starting at level one. Keep in mind that even though the
exercises may seem easy and the muscles may not be growing
visibly in size, the muscles, connective tissues and nervous system
are being worked and stimulated through the exercises.
Neuromuscular coordination is also being improved. Concentrate
on getting as much as you can out of the first level. Develop a base
of strength and skill.
More is not better when first starting out. Overloading the body too
much too soon wastes energy and increases the chance of injury.
The player must allow his body time to learn the new exercises,
grow and adapt to the new stresses placed upon it. Here are some
additional guidelines to keep in mind.
1. Make sure you have stretched and are properly warmed up

and have broken a sweat.
2. Rest approximately 1-2 minutes between sets.
3. The exercises are listed in the order they are to be

completed.
51
4. If you are unable to complete the total number of

repetitions in a set, that is ok. You may rest for 20 seconds
or so and complete the remaining repetitions in the set. It is
also ok to decrease the repetitions and sets to accommodate
your current strength and fitness level.
5. The rep range may be increased if you find yourself not

being challenged enough. Make sure to concentrate on all
reps rather than just going through the motions.
6. Exercises designated as Optional (Optl.) are exercises that

may be added to the routine but are not required.
7. As you become more advanced, it is recommended that you

combine modes of improvement and create your own
program. Use trial and error, and your intuition to find the
best combination of methods, Repetitive Jumping
Exercises, Sprinting, Weight Training, and Plyometrics in
order to find the Magical Jumper in you.
52
JumpingAdvantage
Repetitive Jump Program
Sample Programs
If we did all we are capable of doing we would literally astonish
ourselves. Thomas Edison
Level One
Week
1 2 3 4 5 6 7 8
Exercise
Sets
Reps
Sets
Reps
Sets
Reps
Sets
Reps
Sets
Reps
Sets
Reps
Sets
Reps
Sets
Reps
Rim Touches 1 10 2 15 2 15 2 20 2 20 2 20 2 25 2 25
Step-Ups 1 10 2 15 2 15 2 20 2 20 2 20 2 25 2 25
Rope Jumps 1 10 2 15 2 15 2 20 2 20 2 20 2 25 2 25
Knee Lifts 1 20 1 30 1 30 1 30 1 30 1 30 1 30 1 30
40 Yard Sprints 5 6 7 8 9 10 10 10
Squats (No Weight) 2 10 2 20 2 20 2 25 2 25 2 30 2 30 2 30
Calf Raises (2 Legs) 2 10 2 20 2 20 2 25 2 25 2 30 2 30 2 30
Lying Leg Lifts (Optl.) 1 20 1 20 1 20 1 25 1 25 2 20 2 20 2 20
Crunches (Optional) 1 20 1 20 1 20 1 25 1 25 2 20 2 20 2 20
53
Level Two
Week
1 2 3 4 5 6 7 8
Exercise
Sets
Reps
Sets
Reps
Sets
Reps
Sets
Reps
Sets
Reps
Sets
Reps
Sets
Reps
Sets
Reps
Rim Touches 1 20 2 20 2 20 2 25 2 25 2 30 2 30 2 30
Running Rim Touches 1 10 2 15 2 15 2 20 2 20 2 20 2 25 2 25
Jumping Step-Ups 1 10 2 15 2 15 2 20 2 20 2 20 2 25 2 25
Rope Jumps 1 20 2 20 2 20 2 25 2 25 2 30 2 30 2 30
Knee Lifts (Optional) 1 20 2 20 2 20 2 25 2 25 2 30 2 30 2 30
30-60-90 Yard Sprints 2 2 2 2 3 3 3 3
Medicine Ball Throws 1 8 2 8 2 8 2 8 3 8 3 8 3 8 3 8
(Optional)
Squats (No Weight) 1 20 2 20 2 25 2 25 2 25 2 30 2 30 2 30
Calf Raise(Single Leg) 1 15 2 15 2 15 2 20 2 20 2 25 2 25 2 30
Lying Leg Lifts(Optl.) 1 10 1 10 1 10 1 15 1 15 1 15 2 15 2 15
Crunches (Optional) 1 20 1 30 2 30 2 30 2 30 2 30 2 30 2 30
Lying Hyperextension 1 12 2 12 2 12 2 12 2 12 2 12 2 12 2 12
(Optional) to to to to to to to to
15 15 15 15 15 15 15 15
Leg Curls (Optional) 1 12 2 12 2 12 2 12 2 12 2 12 2 12 2 12
to to to to to to to to
15 15 15 15 15 15 15 15
Leg Extensions 1 12 2 12 2 12 2 12 2 12 2 12 2 12 2 12
15 15 15 15 15 15 15 15
Toe Raises (2 Legs) 1 12 2 12 2 12 2 12 2 12 2 12 2 12 2 12
15 15 15 15 15 15 15 15
54
JumpingAdvantage
Plyometrics (For Advanced
Athletes)
Eccentric Muscular Contraction
Improvement
For every disciplined effort there is a multiple reward.
Jim Rohn
Plyometrics operates on the principle that when a muscle is
stretched prior to its firing, the subsequent contraction will be
more powerful and rapid. Plyometrics provides accelerated motor
nerve training by actively pre-stretching the quadriceps muscles.
The benefits of Plyometrics are that it can increase a players
jumping and quickness in as little as 20 minutes a day (in addition
to proper warm up and stretching), performed only once every 5 to
10 days. That is very time efficient!
Plyometrics creates no visible increase in muscular size and there

is no pump in the muscle during the performance of the exercise.
It works by improving the muscle spindle reflex also known as
the stretching-shortening cycle or myotic stretch reflex and the
eccentric (lowering) phase efficiencies. Plyometrics training
involves high- intensity, explosive muscular contractions that
invoke the muscle spindle reflex also known as the stretching-
shortening cycle or myotic stretch reflex.
Results do not happen overnight but rather kick in and become

measurable after the second, and third month and thereafter.
Plyometrics can create improvements month after month and year
after year when other type exercise programs hit the wall or
plateau and stall out on improvements. Plyometrics is a system that
actually programs, trains and tricks your nervous system into
having your body jump higher.
Plyometrics is the most controversial and highest risk exercise

discussed in this guide. It is also one of the most rewarding. It has
both a high risk and a high reward. Plyometrics exercises are a
particularly controversial exercise because many players have been
55
injured or developed tendonitis from the performance of

Plyometrics improperly and some players may experience injuries
even when performing Plyometrics properly.
Nobody can guarantee that even by performing an exercise

correctly with proper warm up that injuries will not occur.
Everybodys body reacts differently. We believe in presenting the
downside along with the benefits. The following information is
not recommending that you incorporate Plyometrics into your
exercise program. We are simply presenting the benefits, safety
guidelines, as well as a conservative Plyometrics sample program.
Here are excellent additional references for players that would like
to be extremely detailed and technical in their research. Jumping
into Plyometrics by Donald Chu PHD, High Powered Plyometrics
By James Radcliffe and Robert Farentinos, and Periodization
Training for Sports by Tudor Bompa PHD, and Sport Stretch by
Michael Alter.
Additional resources are the National Strength and Conditioning

Association, American Council on Exercise (ACE) and the
American College of Sports Medicine (ACSM). The choice to
pursue the exercise of Plyometrics is between you and your
physician. That warning being said, Plyometrics are still very
effective and a multitude of strength coaches on the high school,
college and pro level continue to use Plyometrics and get terrific
results with their players.
Plyometrics history: Pioneered by the East Germans and

Russians, Box Jumping/Plyometrics is often credited with the
success of many white athletes in track events traditionally
dominated by blacks.
The former Soviet Union/Russia has been practicing what we now

call Plyometrics since the 1960's. The Soviets had been
successfully using Plyometrics in their training regimes for their
jumping athletes. Soviet Union Professor Yuri Verhoshansky is
usually credited as being the "Father of Plyometrics " or shock
training as he calls it.
He has been the leading researcher and the coach most recognized
with the spread of Plyometrics. Olympic sprint champion Valeri
Borzov credits Plyometrics as well. He also has been credited with
most of the forms of Plyometrics training that are used today. In
approximately 1975, a former Olympic Track and Field Athlete,
Fred Wilt, coined the term Plyometrics.
56
The word Plyometrics comes from the Latin words "Ply" and
"Metric" meaning respectively 'increase' and 'metric', producing
the word Plyometrics. As stated earlier, many jumping exercises
crossover modes/pathways of improvements.
Recently, the word Plyometrics, right or wrong, has come to

encompass many types of jumping activities whether they are truly
Plyometrics training or not. Plyometrics has become a buzzword
and is often used to describe any exercise involving jumping,
whether it is Repetitive Jumping Exercises, rim touches,
platform shoe training, cone jumping, etc.
Although calling a multitude of exercises Plyometrics may be

technically correct, most are not what I call True optimal
Plyometrics. I performed many of the so called Plyometrics
exercises off and on for years but never got optimal results until I
used the True optimal Plyometrics as described in this section of
JumpingAdvantage
For the JumpingAdvantage program, the term Plyometrics

will encompass exercises that are unarguably Plyometrics and what
are True optimal plyometrics. In these exercises the player jumps
off of a box consisting of exercises called Drop Jumps and
Depth Jumps and an exercise that uses no box, called
Bounding.
A fourth exercise called altitude jumps is also described but is

not included in scope of this program for safety reasons. Before
we get started with the exercises themselves lets talk about the
equipment you will use.
Equipment needed: Two Plyometrics boxes made of

inch plywood of the following heights are all thats needed. The
first box should be in the range of 12 to16 inches in height and is
to be used for One legged jumps. The second box should be in the
range of 18 to 24 inches in height and will be used in the Two-
legged jumps.
Bare in mind that box height determines the force of impact that
your body absorbs as you land. Female players will use boxes at
the lower end of the range (12 inches for single legged jumps and
18 inche s or for Two legged jumps. Heavier, smaller, and younger
players should use boxes in the shorter end of the range as well.
57
Remember that the height of the box multiplies the force of your
weight, and concentration on correct form and quality of each
repetition is more important than jumping off a higher box.
Plyometrics boxes can easily be made using inch plywood that

can be bought and cut from Home Depot. Alternately, jumping off
of stairs or a park bench may be used as substitute box as well, so
long as you remember that you need to land on soft level grass or a
shock absorbing mat as described in the safety guidelines.
Its ok to improvise for the jumping box, but make sure that the
item is strong and steady enough to support your weight without
breaking or tipping over. Common items used to improvise
include: park benches, stairs, weight benches, steel milk crates, and
non- folding chairs and stools.
12-16 inches, 18-24 inches
-Shorter box 12 to16 inches fo r One legged jumps.

-Taller box 18 to 24 inches for Two legged jumps.
-Female players will use boxes at the lower end of the range (12
inches for One legged jumps and 18 inches or for Two legged
jumps. Heavier, smaller, and younger players should use boxes in
the shorter end of the range as well.
-Note: If legs buckle or you are unable to quickly jump up after

you land then that means the box is too high and (or) you need to
go back and work on your strength and jumping skills before
commencing with the Plyometrics.
58
Important Safety Reminder: Please make sure

you understand and adhere to and religiously practice all
Mandatory Safety Guidelines in full at the beginning of this guide
before undertaking Plyometrics or any exercises in the
JumpingAdva ntage program.
MANDATORY SAFETY GUIDELINES (outline review)
1. You must be 100% healthy and in good shape to begin any

Jumping, Strength or exercise program found herein.
Additionally, you must already be a good athlete in great
shape in order to begin a Plyometrics training program.
2. Your Height to Weight must be proportionate to perform

Plyometrics and Jumping exercises.
3. You must have an excellent Strength base to begin with

before beginning Plyometrics. Go back and work on
strength if you do not.
4. Age is also a Factor.
5. Always perform Plyometrics exercises on some type of

resilient shock absorbing surface such as soft level grass or
gymnastic, exercise or wrestling mat. Some would argue
that performing Plyometrics on a soft surface does not
stimulate the stretch reflex as much as a hard surface, and
that Plyometrics must be performed on a hard surface in
order to stimulate the stretch reflex maximally. Although
there is truth to this, in the long run, a soft surface offers a
better combination of safety and performance benefits.
6. Always wear the best quality athletic shoes, which are in

like new condition when performing any Plyometrics or
Repetitive Jumping Exercise.
7. Always warm up and stretch properly and sufficiently with

all exercise programs.
8. Always get sufficient rest and recuperation with all exercise

programs. Plyometrics workouts are performed only once
every 5 to 10 days.
9. Never work out with sore joints, knees, or when injured

with Plyometrics or any exercise in this program.
59
10. Always Land correctly following proper landing

techniques.
11. Listen to your body and make adjustments to your program

that is appropriate to your strength, fitness, skill and
coordination level body.
12. Females Players pay attention to Tips for Female Athletes

found in the beginning of this guide.
60
Plyometrics Exercises
Depth Jumps Depth jumps involve jumping down off the
box and absorbing the landing with minimal knee bend and
minimal noise without jumping back up. Depth jumps are done
with both legs and are an exercise that accustoms and prepares the
body for the force of the more intense and advanced two and one
legged Drop Jumps.
Even though the player does not jump up when performing Depth
Jumps, there is still sufficient stimulation to the myotic stretch
reflex and the eccentric (lowering) phase efficiencies and
subsequent improvement to the players vertical jump and
quickness. Depth Jumps are performed off of the taller 18 to 24
inch box.
Depth Jumps
61
Two Legged Drop Jumps The main Plyometrics

exercise in the Jump ingAdvantage program is the Two Legged
Drop Jump in which the player jumps off the box, landing on both
feet and then jumps back up instantaneously as high as possible.
When you jump up, make sure you jump just slightly forward as
opposed to absolutely straight up or far forward.
Two Legged Drop Jumps
62
One Legged Drop Jumps The player jumps off the box,
landing on one foot and then jumps back up instantaneously as
high as possible. Do not step down, rather take a slight hop down
off the box in order to get the drop of the full height of the box.
When you jump up, make sure you jump just slightly forward as
opposed to absolutely straight up.
Even though the shorter box (12-16 inches) is used for this
exercise, it is still more difficult than the Two Legged Drop Jump
because the weight is focused on one leg rather than two. Less
intense substitutes for this exercise include single legged jump
roping, single legged hopping and jumping in place.
One Legged Drop Jumps
Note: One Legged Drop Jumps is a very advanced exercise. Six to

twelve months of single legged jump roping and hopping should be
substituted in for this exercise if this exercise is too intense. This
will help build better coordination, skill and strength in preparation
for this exercise. Six to twelve months of strength training
consisting of squats, leg presses, lunges, leg extensions, and leg
curls etc. may be required to build sufficient strength required for
this exercis e as well.
63
Bounding Bounding is an exercise most used by track and

field athletes to improve horizontal jumping ability. Please do not
confuse bounding with high knee running, which is another
popular exercise of track and field athletes. The ability to jump
both horizontally and vertically is useful in performing numerous
sports related moves such as hard driving lay ups, the slam dunk,
rebounding, as well as pass receiving and intercepting, etc.
Bounding
Bounding actually looks as if the athlete is running in an

exaggerated form, taking extra long strides, going as far forward
and jumping as high as possible with each stride. The athlete
starts slowly and within a few step is into the bounding action.
-Come down on opposite foot than you took off from.

-Steps are longer and higher than running.
-Go for maximum height and distance on each stride.
-Vigorously drive knees and arms in an exaggerated
manner, lifting the opposite knee high on each stride and
driving hard with knees to assist in the movement.
-Speed should be at about 1/4 running speed.
-Perform bounding on grass.
64
Altitude Jumps Altitude jumps are Depth Jumps done from

a more extreme height, sometimes from a box or platform of a
height up to four feet or higher. Altitude Jumps are not included in
the JumpingAdvantage program because of the extreme forces
and stresses that they place on the players body, because the
player will be able to sufficiently stimulate myotic stretch reflex
and the eccentric (lowering) phase efficiencies with Drop Jumps,
and because the JumpingAdvantage program more than makes
up for it by stimulating strength and power modes/pathways that
provide more bang for the jumping and quickness buck without the
accompanying risks of injury.
Executing the Exercises

The player jumps from the box to the ground and back up as high
as he can go, and repeats for desired number of repetitions. There
is to be no pause on the floor. Jump right back up onto the box
instantly or you will defeat the purpose of the pre-stretch. Cover
the floor with a padded mat to decrease stress on joints. Ideally,
boxes of varying heights should be constructed to substitute for
benches, in order to increase stability.
Plyometrics is a whole body exercise and arm movement (as

outlined in previous jumping technique section) along with lower
body should be included to create a best/highest jump on each
repetition. Old Plyometrics techniques often emphasized leg and
hip strength improvement, with lessened arm movement by placing
hands straight overhead. But because jumping is a whole body
coordination movement, we are focusing on maximum arm swing
and whole body coordination.
The basic exercise is performed by jumping straight ahead off the

box and up off of both feet straight ahead at a slight angle as if the
player were a bouncing ball. Although you must jump back up
immediately, don t be in a hurry to jump back down off the box.
Jump off under control, with balance, and with premeditated focus
and concentration. Here are the guidelines for maximum results.
65
GUIDELINES FOR MAXIMUM

RESULTS
1. Minimal ground time . Concentrate on jumping back up as
quickly as possible. The repetition will be more effective the
shorter the time the feet are in contact with the ground. Don't
hesitate, but jump right back up as you touch down. The
quicker the landing and takeoff, the higher you will jump. The
shortening and lengthening of the muscles accomplished by
jumping down and quickly back up is highly beneficial for
improving jumping ability.
2. Land softly and quietly. Concentrate on a smooth and soft

landing.
3. Minimal knee bend of approximately 20 to 26 degrees.

Many players make the mistake of bending at the knees too
much, which dissipates their upward thrust.
4. Move arms in an arc rather than punching up. Learn to use

the extra 10 % thrust that the arms can provide.
5. High Intensity Execution. Each repetition is performed with

maximum effort. Maximum force and minimum time. Make
each repetition a Quality repetition, making it the highest and
best possible. Concentrate on each repetition. To execute the
Plyometrics jump explosively, you should mentally prepare for
each repetition prior to stepping off the box dont just go
through the motions.
To do this most effectively, pause for a brief moment before

stepping off the box to mentally prepare, anticipate and
concentrate on making the jump a maximally fast and forceful
jump. Quality is stressed over quantity.
6. Follow all mandatory safety guidelines. If you cannot control

your landing, your knees buckle or wander to front back or
sides, or if you cant jump up quickly, then youre jumping off
a box that is too high and (or) you are lacking the necessary
strength and skill to perform the exercise.
66
Plyometrics Sample Programs
Just keep going. Everybody gets better if they keep at it. Ted
Williams
Sample programs are included below as general guidelines.

Players, along with their coaches are encouraged to create their
own programs based on individual needs, body types and
schedules. Remember to follow all safety guidelines when creating
your program. Here are some additional factors to keep in mind
when creating your program as well as the scheduling of the
workouts
Perform the Plyometrics routine only once every 5 to 10 days

to avoid overtraining and injury. Track & Field athletes who
specialize in jumping events are often instructed by their coach
to increase the frequency of the Plyometrics workouts. Consult
your coach or trainer to see if increasing the frequency is
appropriate for your situation.
The day or two after performing the Plyometrics workout, the

players body and legs may feel a bit tired or sluggish, similar
to the feeling of tiredness from an intense physical workout or
weight lifting session, which is natural.
When Plyometrics are performed in conjunction with a legs

weight training routine, then the Plyometrics routine should
precede performing the legs weight workout. The legs weight
workout should never precede the Plyometrics workout. The
legs weight workout may be performed on the same day
immediately after the Plyometrics workout or preferably on
another day that allows maximum rest between Plyometrics
and leg weights day. Maximum rest would be provided by the
following example: Plyometrics on day 1, 10 and 20, and
legs weight training on day 5, 15, and 25etc.
Plyometrics should be discontinued during the competitive

athletic season unless otherwise prescribed by your coach or
team trainer.
67
Do not play the sport (basketball, volleyball etc.) the same day
after Plyometrics, as your legs will be tired and more
susceptible to injury.
Schedule Plyometrics (and weights) workouts to provide

maximum days (at least 3 days or more) of rest before playing
your sport.
Sample Programs- Start on level one Make sure

that you resist the temptation to skip levels rather than starting at
level one. Keep in mind that even though the exercises may seem
easy and the muscles may not be getting a pump or growing
visibly in size, the nervous system and the myotic stretch reflex
and the eccentric (lowering) phase efficiencies are being worked
and stimulated through the exercises.
More is not better and harder is not better with Plyometrics and
especia lly when first starting out with Plyometrics. The player
must allow his body time to learn the new exercises, grow and
adapt to the new stresses placed upon it. Make sure you are
properly warmed up and have broken a sweat. Rest approximately
1-2 minutes between sets.
Level One
Weeks 1-6, Frequency - once every 5 to 10 days.
On Level One the player is introduced to Depth Jumps and Two
Legged Drop jumps. As the muscles, connective tissues and
nervous system are becoming accustomed to the stress of the new
exercises, consciously develop the good habits of using proper
technique and following all safety guidelines during this first level.
Youll be glad you developed good habits as you progress from
level one to two.
1. Depth Jumps 2 sets of 10 reps, off of the 18 to

24 inch box
2. Two Legged Drop Jumps 1 set of 8 reps, off of the 18 to 24

inch box
68
Level Two
On Level Two a second set of Two Legged Drop Jumps are added.
1. Depth Jumps 2 sets of 10 reps, off of the 18 to

24 inch box
2. Two Legged Drop Jumps 2 sets of 8 reps, off of the 18 to

24 inch box
Level Three
On Level Three Depth Jumps are discontinued, a set of One
Legged Drop Jumps are added in their place, and a third set of Two
Legged Drop Jumps are added. Make sure pay special attention to
form and safety guidelines as you add in the One Legged Drop
Jumps.
1. Two Legged Drop Jumps 3 sets of 8 reps, off of the 18 to

24 inch box
2. One Legged Drop Jumps 1 set of 8 reps, each leg. Off of

the 12 to16 inch box
69
Level Four
On Level Four a third set of Two Legged Drop Jumps is added, a
second set of One Legged Drop Jumps added, and one set of
Bounding is introduced. Make sure to pay special attention to form
and safety guidelines as you add in Bounding.
1. Two Legged Drop Jumps 3 set of 8 reps, off of the 18 to

24 inch box
2. One Legged Drop Jumps 2 sets of 8 reps, each leg, off of

the 12 to16 inch box
3. Bounding 2 sets of 40 yards each set
70
JumpingAdvantage
Isometrics
Never, never, never give up. Winston Churc hill
The following Isometrics exercises are included for supplemental

strength training, without the use of weights. These exercise take
very little time to complete, but may give some players the added
boost they are looking for.
As you complete the exercises measure your results and also see
how you feel about the exercises. Use your intuition as well as the
measuring stick to measure results. Are they helping you, or would
you be better off using a more conventional method such as
weights?
For the following four exercises, all thats needed is an 8- foot

length of rope, which will be tied into a loop and then doubled into
a 4-foot loop for some of the exercises.
Use an 8 foot piece of rope which you securely tie the ends
together to make a continuous loop. The first 3 exercises require
the rope to be doubled up, making a 4-foot continuous loop of
doubled up rope. Obviously, the rope needs to be tied securely to
avoid coming loose. Workout gloves and shoes are recommended.
Make sure you are properly warmed up before performing
isometrics. Perform 2 sets of 10 seconds exertion each set, for each
exercise, at the end of the workout, 1 to 2 times per week.
1) Lie on your back with knees slightly bent. Grip doubled rope
firmly with hands while keeping elbows slightly bent. Loop
the doubled rope around both feet. Push outward using legs
while resisting with arms for 10 seconds. Do not allow legs to
move.
2) Stand with legs bent and two strands of rope under feet and
held with hands together. Attempt to push up with legs, similar
to the squat, but resist with hands and rest of body. Extend for
10 seconds.
71
3) Stand with feet on two strands of rope and with feet shoulder
width apart. Pull up using your legs and the rest of your body.
Pull up for 10 seconds.
4) Stand on one strand of rope, with hands together in front of

you, with feet shoulder width apart. Pull upward for 10
seconds.
Platform Jumping Shoes

Platform jumping shoes are a unique training device that attach a
wedge of plastic under the balls of the feet. This wedge prevents
your heels from bottoming out, thus placing most of the load on
the calves. Jumping exercises are performed while wearing the
shoes and place high proportion of the workload on the lower leg.
As you learned earlier in this section, jumping is a whole body
action, and calves contribute their share to the equation. There is
debate over what percentage the lower leg plays in jumping and
quickness.
Manufacturers of the platform shoes seem to over emphasize the

part calves play in jumping. Its my hypothesis that the
percentage may actually vary somewhat from individual to
individual based on their own body structure. My personal
experience is that my calves really contributed to my jumping
improvement. I have very some strong and nice looking calves,
from a combination of calf raises, running, jumping and platform
shoes. I think platform shoes also contribute quite a bit to
72
quickness and running, which is an often overlooked benefit. The

calf muscle plays a large part in running and quickness, and the
platform works it in a very unique way.
The calves do play an integral part in jumping, but only play a

part. Calves are worked in numerous other ways, such as calf
raises, sprints, Plyometrics etc. But not to as great an extent as
with the shoes. And the shoes do have their share of followers and
fans. Although the shoes are not necessary, if you have the
money, they are a very unique tool that are worth a try. Use them
at the end of the workout to really target the calves. Be aware that
these shoes place huge stresses on the Achilles tendon, so extreme
care in stretching and warm up must be taken.
Prices range from about $69- $175 a pair, with models that range
from strap on versions that attach to your own shoes, to self
contained shoes that have the wedges permanently attached to the
shoe. For players with growing feet the strap on version has the
advantage of not being outgrown, and they are less expensive.
Jump Soles
Models that are self-contained with the wedges permanently

attached to their own shoes, can be outgrown, and cost more. But
they seem to offer slightly more stability on lateral movements.
For most players, both strap on models and self-contained models
are more than satisfactory.
One brand of platform shoes (Jump Soles) also has an optional

plug that fits into the bottom of the sole and is used to perform
balance or Proprioception exercises. This feature makes the Jump
Soles both a tool for improving as well as improving balance.
Improving balance not only improves athletic performance but
reduces the likelihood of injury. The Proprioceptor feature of
73
the Jump Soles product has two separate plug adjustments to vary
the difficulty of the exercise.
Jump Soles with Proprioceptors
Proprioception
Balance Boards, Wobble Boards,

Jump Soles with Proprioceptors
The term Proprioception awareness is often synonymous with
balance, but also includes awareness of body position and the
sense of the position of your joints. The terms balance or
proprioception can encompass practically the whole body, but
here we are talking about standing balance or standing
proprioception.
Improving balance and proprioception decreases injuries and

increases quickness. Not only are ankles strengthened but knees,
abdominals and back are also strengthened. This section is
duplicated in the Build a Better Body book in the injury
prevention section. Although injury prevention is a major benefit,
the secondary if not the best benefit is increased quickness. Many
players can really feel the quickness improvements gains as well
74
as make very measurable improvement in their 40 yard dash

times.
Balance is derived from body awareness, the sense of where your

body is in space, proprioception, and adjusting the positioning of
your body based upon that awareness. Players with poor body
awareness, kinesthetic sense, and proprioception, combined
with weak ankles often experience frequent ankle sprains. Ankle
injuries often occur not so much as a result of weak ankles, but
also because of having poor balance or awareness of the position
of the foot and ankle as it hits the floor. Improved awareness of
joint position, allow the players muscles to contract quickly
enough to prevent injury to ankles or knees.
Balance Board
Types of targeted balance or proprioceptive training are one-

legged standing balance exercises such as Standing on one foot,
balance board, balance beam, wiggle board, as well as exercises
performed with jump soles and the attached proprioceptors.
My personal experience with balance improvement exercises

started with my rehabilitation from an injury at the Sports Fitness
Institute, under the supervision of super strength coach, Bob
Gajda.
I did walking, turning and balancing exercises performed on a 12

foot long balance beam sitting on the floor. The balance beam was
not attached to the floor, which made it less stable and more
challenging. I also balanced on a balance board.
More recently, I purchased a pair of Jump Soles with

Proprioceptors which is one of the most practical ways to work
on proprioception and balance. A small rounded plug inserts into
the bottom of the Jump Soles, giving the sole a small single point
of balance. The Proprioceptor feature of the Jump Soles product
has two separate plug adjustments to vary the difficulty of the
75
exercise. I found the benefits to be vary comparable to the balance

beam exercises and found it very beneficial, challenging and
improvements came very quickly.
Additional Exercises and

Machines for Jumping and Speed
Stationary Bicycling for Strength,

Conditioning and Jumping Ability
A small number of jumpers claim stationary bicycle riding to be
one of their secrets to higher jumping. Bicycle riding is as largely
a leg strengthener and conditioner. As a leg strengthener, bike
riding should be done with the bicycle (stationary bike or regular)
in a challenging gear and intensity.
Vary the seat height to vary the stress on the legs. Substitute
bicycling occasionally for other exercises to add variety to the
workout or make it a regular as a conditioner. Offers less impact
and stress than running and jumping. Concentrate on working hard
because it's easy to coast on a bike.
Running Stadium Stairs/Hills

Running stadium stairs, hills or sand dunes are is a great off-season
and pre-season conditioning exercises which also increase leg
strength and jumping ability. Running hills and sand dunes also
improve lower leg flexibility. The late great Walter Peyton
(Chicago Bears running back) credits running hills and sand dunes
for his all-time rushing record.
76
Additional Jumping Resistance

Machines
Mini Gym Leaper and Hydraulic Leaper
The Mini Gym Leaper and Hydraulic Leaper are specialized
machines designed to provide resistance over the same range of
motion as the squat exercise. The resistance is variable and can be
adjusted by turning the dial on the black box. Emphasis is placed
on developing quickness by explosively driving upwards against
the resistance. There is no resistance on the way down.
The basic exercise is the squat in which you perform 30 reps as

fast as you can, with the machine set on a medium to light setting.
Exercises that can be performed on these machines include the 1/3
squat, calf raises, and jump squats (in which you drive all the way
up and jump).
When performing calf raises, stand with balls of feet on a block of

wood and allow heels to lower down past parallel on each rep in
order to improve lower leg flexibility. Aim at increasing intensity
and speed of the extension. Imagine yourself jumping higher as
you drive the machine upward. A weight lifting belt is
recommended.
Russian Leaper
The Russian Leaper is a jump-training device that has been used
primarily in Russia and Eastern Europe. It. consists of a base that
has a couple loops of heavy-duty surgical tubing, to resistance the
athlete as hes jumping. The tubing loops can be attached to a seat
belt or weight belt, in the front and back around the athletes waist.
Currently there are several commercially available domestic
brands of these elastic band resistance jump trainers.
Bicycle Running for Speed

Start out running behind a friend on his bike while holding onto a
rope attached to the back of the bike. As you reach your top
running speed, have the bike pull you slightly faster than you could
normally run. This will increase your speed by increasing your
stride length and leg speed. Run for 50-yard intervals, with a
minute or two rest in between. Improves quickness and running
77
speed. Make sure to be sufficiently flexible before undertaking this

exercise, be under control, and don't go too fast.
Now, to add strength for jumping and quickness,

as well as rebounding, defense and positioning,
go to the next book, Build a Better Body
strength and power training for Basketball
Players
JumpingAdvantage
Build a Better Body
Strength and Power Training for
Basketball Players
78

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JumpingAdvantage Jumping Manual

Dear Friend and Fellow Basketball Player:

Congratulations on taking this exciting step to help

The JumpingAdvantage Package is intended to fill

It teaches and inspires you to work hard to achieve

Thank you for allowing the JumpingAdvantage

Dream lofty dreams, and as you dream, so shall you

There is no knowledge that is not power. Ralph

-Executing the Exercises

Disclaimer: Neither the author or Coaches Sports Publishing

Important Note: It is absolutely essential that user follow all

2001 All rights reserved. No part of the contents of this book

Being a good or great athlete or basketball player is the end result

The story of the overnight successes are exaggerated and often

But, total improvement occurs from season to season, and more so

Great works are performed not by strength but by

There is no magic formula to becoming a better athlete. An athlete

jumping and strength, as well as fundamental skills, and stick with

When an athlete decides to develop an improvement program and

The will to succeed is important, but whats even more

There is no tree that will not fall if you strike it 10

Similarly, shooting, dribbling, ball handling, court awareness self-

If at first you dont succeed, try, try again. William E.

Persistence is the key. Talent is a factor but is not as important.

Winning starts with beginning. Anonymous

Developing Your Jumping

The JumpingAdvantage guide includes more ways and exercises

There are no secrets to success. It is the result of

Realistically, not all athletes will respond alike to a particular

An example is that an athlete with insufficient strength might

This suggests that an athlete should experiment, monitor the

So actually measuring the results you get by measuring vertical

Method because it is only when the intellect cannot answer that

Improvement of jumping ability may occur quite quickly and a

Perseverance is not a long race; it is many short races

Here are excellent additional reference sources for athletes that

You cant build your reputation on what youre going to

The following guidelines are meant to minimize the impact and

extremely high impact exercise that by jumping off the box or

This program contains plenty of additional exercises that a

The athlete should resume training only with a doctor or

2. Your Height to Weight must be proportionate to perform

3. You must have an excellent Strength base to begin with

forces on the athletes body. Physiology and common sense

4. Age is also a Factor. Plyometrics and Jump training is not an

5. Always perform Plyometrics and Jumping exercises on

Note: Some would argue that performing Plyometrics on a soft

6. Always wear the best quality athletic shoes, which are in

7. Always warm up properly and stretch sufficiently before

8. Always get sufficient rest and recuperation with all exercise

performed once every 5 to 10 days rather than on the typical 3-

Plyometrics are different in that its a super high intensity, high

Although some athletes may benefit from training more often,

Weight training also requires proper rest and recuperation to

Keep in mind when creating your workout routine that

9. Never work out with sore joints, knees, or when injured,

10. Always land correctly. Correct landing technique is

Proper Landing Form Here are proper landing guidelines to

11. Listen to your body and make adjustments to your

Some exercises will cause pain to one athlete while another

If you cannot control your landing or if your knees buckle then

12. Get a Coach or Personal Trainer All athletes, whether

Its highly recommended that you have your coach or personal

A coach or personal trainer who is personally familiar with