Category Archives: Training

Workouts to Increase Vertical Jump

Whats up guys, I have a treat for you today. We’re going to discuss how you can jump higher.

Doesn’t matter if you think you have bad genetics or if you think you’re not athletic or maybe you don’t have access to a weight room. Whatever you may think, the reasons on why you can’t jump higher, put all that aside. Because today we’re going to help you jump higher with our brand new brake through, we found through vertical jump training called, plyo-machanical vertical jump training.

Make sure you pay attention to every single section of this article because it’s important that you understand every single phase, category of this plyo-machanical training. So you can take it with you and start using it at home today to start jumping higher. You don’t want to miss out on anything.

What is plyo-machanical vertical jump training?

It is pretty much unique combination of our jump technique training of our fast action plyos. We are going to really brake down fast action plyos. We are going to discuss why they are different, than just regular plyo techniques. Why they work better than the regular ones that you’re probably doing at home. And then we are going to discuss – never before seeing – vert mechanics. This is a real game changer, so pay close attention to the entire blog post you do not want to miss any of the tricks.

First im going to touch a little of jump technique. So jump training and vertical jump training is not anything new. Nowadays everybody knows about jump techniques, so we had do go back to the drawing board and figure out how we can make to tweaks and more advances in our technique training. To help our athletes to jump higher the competition.

So Im going to show you some techniques that you can try even at home, increase your vertical jump. We’re going to discuss certain drills which are going to be very much helpful to you in your jump techniques.

Jump Technique

Jump technique is the pretty much the art of jumping properly. Having a proper form when you’re jumping. What this is going to do is, this is going to get most out of your jumps. Now, think about this, a baseball player has swing coach, a tennis player has a coach that show them how to swing the racket. Even in golf, they have swing coaches who shows them how to swing the sticks. Basketball players has basketball coaches who show them shooting. How come nobody has jump coaches? Jumping is similar to all of those skills. It can’t be taught or it can’t be learned by anybody to instantly start jumping higher right now.

Technique Drill # 1 – Punch Pad

This is also known as ball of your foot. I want you to think about it quickly, think about if you punch somebody with your fingertips, you think that’ll hurt them? Or what if you use your fists? That is going to hurt more right. It is the same when you’re running or jumping lot of players stay on their toes, they are not staying on your fingertips. Because that’s not a very strong part of your body. But when you move on to your ball on your foot, you’re able to put more force on to the ground.

We want you to focus when you’re running and jumping, on pushing the ground down. Because that means you’re been explosive and you’re really powering through your approach and take off. Now the punch pad doesn’t exists if you don’t have dorsiflexion.

I can promise you, that if you add this technique to your run up, take off you focus on having dorsiflexion. Using that punch pad which is the ball of your foot, powering through the ground and exploding in the air. You’re going to see instant results on your vertical jump.

POGO HOPS (3×10)

Keep ankle dorsiflexed while you violently bounce off balls of feet. Focus on dorsiflexion, exploding through the ground into the air, which gets more speed and force.

Punch Pad Taps (3×10 on each foot)

Here again, stay on the ball of your foot. Train your body to use dorsiflexion when you’re running, jumping. So again you’re powering through the ground staying on the ball of your foot.

Technique Drill # 2 – Core Contraction

Next thing we are going to talk about is a very important jump technique called “core contraction”. Now core strength is important in vertical jump as well. But a lot of players think that it is core strength they completely forget about core contraction.

So what is core contraction?
Stronger your core contraction is, the more speed you can take vertical which means you are going to jump higher. It is very important to have your core contraction down along with core strength. Core strength is going to help improve that core contraction but don’t get it twisted.

One way to practice this drill is, get a team mate and do 3 x10 reps of throwing the ball at each other’s stomach to simulate contracting your core.

Technique Drill # 3 – Brick wall

I would like to call it brick wall effect. Pretty much you’re going to do is use a wall and approach it and take a jump. Take all your momentum vertical instead of horizontal. Sometimes you notice players kinda brake down and ended up jumping forward. But if you do that at the wall, you’re going to bust your face. So be careful and don’t bust your face. Jump straight up vertically and start close like a two-step jump and then you can move out.

Brick wall jumps (1×6) 2 step jumps, then move back as you get comfortable. Take a spot on the wall and focus on that and take a quick two step jump and move back. Make sure you don’t bust face on wall. Be careful!

Now we are going to focus on our arms swing. Problem with two foot jumpers, is when they jump their arms go sideways. But when you jump, you want to keep your arms tight and straight explosive down-up. You don’t need that waste motion of having them sideways. As shown in the picture below, try arm swings, do 10 reps on both arms.

Ok, that’s it for the drill technique phase. Use these 3 sections and use the drills that we mentioned above to help you master the technique. Also refer our previous article on take off fixes.

Fast Action Plyos

Ok you got the basics of jump techniques. Now we are going to take a look at fast action plyos which is really exciting because they are fairly different from regular plyos. The regular plyos, there are going to work on explosive ability in your legs. They only focus on one element of power and exposing your body.

These fact action plyos are different because they focus on excreting lot more force. You are going to have create a lot more force on the ground. You are going to absorb more force than in your typical plyos. They are great plyos, they work in every part of your body that you use in vertical jumping. Typical plyos focus on leg power but our fast action plyos focus are focusing on contraction of your core, allow your back muscle to use in your jump, using your hips and creating that force, with a quick reaction power in your legs.

Fast Action Plyos Drill #1: Bounding (3x down count, single leg bounds)

There is lot to bounding that a lot of people don’t get. Let’s discuss on how correctly to do the bounding. When you’re bounding one of the main thing you should focus is, arm moving. That is the same movement that you are doing when you do one foot jump or two foot jump. Any time you put your foot on the ground, you want to be really forcible and aggressive like we talked about our method of jump training. If you’re doing it in the correct way you will feel sore in your back muscle. If you are not sore then you are not doing it correctly.

Second key point I want to get into is, each time your leg comes around you want to get that hip at least 90 degrees or higher. It will train your hip o strike from a higher position is going to be a stronger, more explosive strike within the ground. So really focus on that. Next point is core contraction which talked about in our jump technique earlier. Each time you striking you want to contract that core. Use some of the drills that we talked above to help bounce and explode.

Let’s talk about how you are supposed to strike. I have seen in many videos and guys when they are striking, with their toe first and they are braking at the knee, this might lead you to injuries. Key point here is using dorsiflexion pointing that toe in the air. In each strike you want to strike with your heal and your leg right up under you and keep taking that momentum forward in each one of your bounds.

Fast Action Plyos Drill #2: Gravity Jumps (10 reps each leg)

We are going to use a box, you can use a chair or whatever you like. This is one of my favorite fast action plyos its really going to train you to use explosion from that position. You’re going to be seated in and exploded off the ground and land on your foot.

Fast Action Plyos Drill #3: Box to depth drop jump (3×3)

You’re going to have your arms back and make it a one motion jump. The important point here is, lots of two foot jumpers throw their hands back and they lose lot of speed because of that. And lose lot of momentum that they can take vertically. You need to be quick as you can, when you go away from ground. You need to spend least amount of time on the ground so you can train your muscles to be in fast twitch and fast fiber as we discussed on my review of vert shock.

Ok, that’s it guys. I really hope my post will help you on your way of becoming a better player. Follow the drill techniques and fast action plyos and strengthen your body and absorb the new techniques into your body. So that you’ll be ready for the competitions to come.

8 Exercises to Jump Higher and dunk

Are you looking for how to increase your vertical jump?

Well, im going to present you how to exactly do that in this blog post. By the end of this blog post, you’ll have 8 completely different exercises, that you can do in your gym to increase your vertical jump higher. Now, personally I have used these same 8 exercises to jump higher.


Exercises to Jump Higher

Exercises to Jump Higher

Im going to explain how many reps and sets you should do as well as how to perform these exercises. As you can see in the picture below, I have used a pair of bands for my speed squats. I have stacked up 6 plio-box platforms and put a 45 pound plate on top of it to sit on. Im just using it as a box. You can use a bench/chair etc. I go down slow, as soon as my butt hits the box, I explode up as quickly as I can. That is how you want to do these. You want to explode with every rap.


Then I go straight into split leg, lungs jump. So I do my speed squats my box squats, and then I goes directly super setting into my split leg lungs jump. So I go down slow, soon as my butt hits, explode up very fast. What you are going to do is, 10 sets of 3, for speed squats and then 10 sets of 4 lungs jump.


Notice that, im exploding every single rep. Jumping as hard I can as fast as I can. We want to use our ultimate power, speed and intensity as much as we can with every single jump. Now im alternating legs, you can either alternate legs or use the same leg. You’re going to do those for 3 sets, 5 reps for each leg.

Next we have here is BAND PULL THROUGHS.

You can use 100 pound dumbbells or you can simply rap your band around to squat rack. Basically you can use any machine any railing that you can get. What you want to do is, you can have your knees bend just slightly but you want to have your legs mostly straight. And you want to use your pelvis. Just like the other exercise, everything you do you are going to be explosive and powerful. Do those in the same way, explosive and powerful.

These right here are called ONE ARM PUSH PRESSES

So im standing on my left leg, I have a dumbbell in my right hand. What im doing is lowering down where my opposite knee touching the ground, then Im exploding up and pressing the weight in the air. These are called one arm push press. You’re going to do 3 sets of 12.


Using one leg, this is pretty difficult. So when you do this, you want to put the boxes high to the point where you almost can’t make it. I do 5 reps with my left leg, then I switch and I do 5 reps with my right leg. Once again 3 sets of 5 reps each.


Im pretty sure im using 110 pound. You could use a barbell and do more. You could use a lighter weight, you could use dumbbell. But the point is do walking lunges. What you’re going to do here is, you are going to do 3 sets of 12 steps, each leg. Total of 36 steps, which is quite difficult but make sure you explode with every step up.

And the very last exercise, HYPER EXTENSIONS.

Just cross your arms at your chest, go down you want to feel this in your hams strings in your gluts just as we did with band pull through. You want to do this for 3 sets of 12 reps. you are going to definitely feel this in your lower back. Remember to increase our vertical jump we want to also strengthen our core. Now your core is not only your abs, it is also your oblique in your lower back. So this is working on our lower back as well as, our gluts in our hamstrings. All muscles that are very necessary to increase our vertical jump.

So im pretty sure this is the very last exercise. As you do this with 3 sets of 12 reps, you’re done.
Take action and go do this work out. Taking action is everything. To know and not to do, is not known at all.


You should complete these 8 exercises with the following sets, reps, and rest times:

– 10 Sets
– 3 Reps each (Explosive!)
– 45 Seconds rest in between each set (from the time you finish your split leg lunge jumps until the time you perform your next set of squats)

SPLIT LEG LUNGE JUMPS (superset with band squats):
– 10 Sets
– 4 Jumps each (2 jumps each leg AS HIGH AS YOU CAN JUMP)
– 45 Seconds rest in between each set (from the time you finish your split leg lunge jumps until the time you perform your next set of squats)

– 3 Sets
– 5 Reps (each leg)
– 90 seconds rest in between each set

– 3 Sets
– 12 Reps
– 90 seconds rest in between each set

– 3 Sets
– 5 Reps (each leg)
– 90 seconds rest in between each set

ONE LEG BOX JUMPS (superset with one arm push presses):
– 3 Sets
– 5 Reps (each leg)
– 90 seconds rest in between each set

– 3 Sets
– 12 Steps (each leg)
– 90 seconds rest in between each set

– 3 Sets
– 15 Reps
– 90 seconds rest in between each set

Jump higher and dunk a basketball!
Alrighty, that was all about increasing your vertical jump and teaching you 8 exercises which will greatly help you to increase your jump and dunk in competition. Make sure you avoid mistakes as I mentioned previously. If you like my blog post, please share it with your friends on facebook, twitter and on other social media. Like my facebook page, follow my twitter, subscribe to my youtube channel and to email list to receive latest news, tips and tricks on vertical jump training.

Wish you good luck and happy Dunking!!!

Top 3 BIGGEST Vertical Jump MISTAKES and How to fix them!

Hi, today we’re going to talk about how to jump higher. Lot of players get the misconception that the only way to jump higher is by lifting a ton of weights and doing a ton of player matrix.
Don’t get me wrong, those are going to help you improve your vertical jump over time. But there’s only one way to jump higher, and I’m going to show you how to do that right now.
So, only way to jump higher is by fixing your jump technique. We are going to break down technique into two separate phases so it’s much easier for you to understand.

  1. Approach (Also known as run up)
  2. The take off

The approach is the most important aspect of your jump, it’s about %90 of your jump and the same principals applies to both one foot and two foot jumpers when it comes to the approach. Now unfortunately for the approach, it usually always get overlooked.

Think about it by yourself right now..

How many times have you practiced your approach?
Probably never, so don’t worry we are going to cut out the mistakes in your approach and we are going to add the fixes. You should instantly see some gain on your vertical jump today.
First let’s cover, what are the 3 biggest mistakes players make in their approach?

Mistake #1: Stutter Step

Stutter step is when you take way too many steps in the beginning of short, choppy steps. You do not want to do this. What stutter step does is,

  1. It causes deceleration (we don’t want that)
  2. It prevents good repetition

So we want to remove the stutter step completely.

Mistake #2: Slowing Down

Next mistake we want to remove from our approach is deceleration aka slowing down. It happens when you jump, you go from your approach into your take off you want as much speed as possible (it’s called the MCV – maximum controlled velocity).

You want as much speed that you can handle. Now if you decelerate, which a lot of players do. They start off too fast by the time they take off they slow down, and they have zero power, when they get in to their take off. So in the approach you want an acceleration, not a deceleration. You want to get faster as you go, you don’t want to slow down.

Mistake # 3: Too much lean forward

Third and final mistake that we’re going to discuss today is too much forward lean. As it happens to lots of players, when they are in their approach, when they are attacking the basket, they have their chest pointed at the ground. So what this does is, when you get to your take off (we are going to talk about this more, as a take-off mistake later, but this begins in the approach), too much forward lean, you end up jumping horizontally, you end up going where your chest is at. So your chest is pointing at the ground, you are going forward instead of jumping straight up.

Approach – Fixes

How let’s get in to the approach fixes.
As we discussed earlier on vert shock review , fixing your approach starts with, adding inches to your vertical jump.

Now, whether you’re a one foot jumper or a two foot jumper both of these approaches have very similar principals. The biggest difference between a one foot jump and a two foot jump is, two foot approach is few steps shorter than your one foot approach.

But other than that, the approaches are going to be almost identical.
Now let’s talk about some keys to have a good approach…

First thing you want to make sure is you are doing in your approach is running with “dorsiflexion”.
I know that’s a big word but don’t let that big word scare you. All dorsiflexion is, when your toes are pointed towards your shin. What this is going to do is point your foot in the direction when you are running with your ball. You can see how powerful my feet is when you’re doing Plantar flexion and dorsiflexion.

Pretend you’re punching somebody. You’re going to punch somebody with your finger tips or with fists?

Now, plantar flexion is kinda like punching with finger tips while dorsiflexion is like punching with your fists. The ball of your foot is probably the most powerful part of your entire body. So we want to be running with all that power, all that explosiveness. We want to be using it as we run in our approach generating all that force through the ground to get a faster approach and get a more powerful take off as well.

Remember, you want to run and jump with dorsiflexion. So with the next fixes to the approach is going to be fix some mistakes of our approach that I mentioned earlier. Especially in no.2 & no.3. We have to fix the forward lean, we want to move up right towards the rim, and we need to have our chest up, head up. Great hack fro this is to look up at the rim. And that’s going to ensure that your head is up & chest is up. What is does is, it gives you the ability to control your momentum better. So we take all that speed horizontal to vertical. You’re taking it vertical not horizontal.

Next we want a good accelerated approach, so we are not going to slow down. We are going to speed up in the approach. So that we are hitting our Maximum Controlled Velocity (MCV) right at the take off.
The more speed and power you can control in take in to your take off, the higher your jump.

Take off – Fixes

Now, with the one foot take off and with two foot take off, there are again lot of similarities. This time there are few differences. But first let’s address the mistakes and how to fix them. Now it comes to mistakes, many of the mistakes come from mistakes in the approach. So let’s take forward lean for example.

If you have too much forward lean in your approach and what’s going to happen in your take off, your body will collapse if you jump too far forward. That’s why we don’t want forward lean. Instead we want a taller approach, taller take off where chest is up, head is up and that allows us to control our body better, so that we can take all of our momentum vertical instead of horizontal. Another mistake, which again comes from the approach, is deceleration in the take off.

Remember, in your take off you wanted to be the point at where you are fastest. You want the beginning of your approach slowest, and at that moment of take-off, you want that to be the fastest. The way to ensure this happens, is by having a “quick penultimate step”. Now this is where things get a little bit different between the one foot take off and two foot take off.

But first, let’s talk about what the penultimate is. Penultimate is the last two steps that you take in your take off. So you want those last two steps to be fast and explosive. Now with our two foot take off, we are going to use a long 3rd to last step. What this is going to do is, this is going to forces to cycle our feet through, ensuring that we have a penultimate step. So as you can see, in the picture, I have a very long 3rd to last step, which helps you to force all your horizontal momentum to vertical.

Now thing don’t change too much with one foot take off. Again, we want a quick penultimate. There is no elongated 3rd to last step in the one foot takeoff. That is the biggest different, but again we want to accelerate through our entire approach, snapping those last two quick steps to the penultimate step. Keep that foot more underneath your body not too far out of your body so that your leg has a slight knee bend, not a huge bend and take off from there.


  • Stay tall
  • Use dorsiflexion
  • Accelerate
  • Quick penultimate

So there you are, if you master your approach, if you master your take off…you are instantly going to jump higher. It’s all about fixing your vertical jump technique. So we covered how you can instantly jump higher with this article.

Vert Shock Review – Shocking Results! BEWARE

One of the most popular and favorite sports is basketball. If you want to become a great player, you need to understand the value of having a strong vertical jump. Vert Shock is not just mainly about dunking the ball but also more on gaining exceptional vertical ability. This makes a player more flexible and more capable in every facet of the play. With my review, I tried to cover all the important aspects of the program.

Let me introduce myself!

Hi! Im Charles, a 27-year old basketball addict from Fremont, California.

For my 8th birthday, dad got me a basketball! He mounted a basketball hoop in the yard. He taught me the basics, even though I had already enjoyed watching the games on tv. Sometimes he took me to the matches, where I enjoyed cheering my team. My dad was a huge basketball fan, eventually I inherited it from him.

But I never became a professional player or anyway near that. I did play for my school team. I always wanted to dunk higher as Darryl Dawkins. So I searched around on the internet as well as asked around from my friends for clues on how to increase my vertical jump. One of my friends, Andrew suggested the vert shock program by Adam Folker. I eventually ended up buying, because it looked really promising and worth spending money for.

Download Now

Ball is life, Am I right?

And if you love the game of basketball, what is the greatest athletic trade you can have?
A great vertical jump.
Whether you just started playing or if you can already dunk the ball, there is never a problem called, jumping too high.

But here is the problem, there are not many people out there that can teach you to jump high. Its not impossible.
But most of the guys that can do it, don’t really understand why they can do it. Except for authors of vert shock. Adam Folker who is a pro basketball player and Justin (Just Fly) Darlington, several time No.1 dunker in the world. These guys got together and wrote the best jumping manual that has ever been written.

What is “Vert Shock”?

Vert Shock consist of 3 main parts, which is designed to help players to improve their dunking. Comparing to the other programs in the market, this program does not mainly focus on strength training but uses the best methods that shock your muscle system. Adam Folker’s methods allow you to jump a lot higher than what you have thought is possible.

In view of this, having the most reliable and most effective jump training program which focuses on increasing the vertical leaping skills of the player is quite in demand.

The VertShock Training lasts for 8 weeks as you finish the initial week. You can already jump 3 to 5 inches higher. As the second phase is completed, your achievement will increase up to 9 to 15 inches depending on your primary abilities. Final phase is more on solidifying the results for you to jump high wherever and whenever you want.

Who is Adam Folker?

Anyone can create instructional videos. But we wouldn’t know for sure that those methods are working or not, would we?

Adam Folker with Kobe Bryant

With Adam Folker, things are quite different. Vert Shock program is based on his personal experience and he is very dedicated in studying the most efficient and most effective training tactics. In fact, this creates a great way for his career to boom. This journey took him to NCAA scholarship UC Irvine. Eventually leads to his professional career in the international basketball. Adam never hesitated to share his effort. He is generous enough to create this “VertShock Training Program” that provides the best information regarding his proprietary system.

What do you get for your money?

The Vertshock Overall Schedule
If you’re wondering, where the term “shock” came from. This is actually derived from the concentration of this Program in improving the body’s neurological system and reaction times.
Vertical performance is not just about strengthening muscle but deploying muscle energy at the best possible time..

This is the main reason why VertShock Vertical Jump Training is very effective. It focuses on the triggers that make great jump than the tools that yield optimum improvement for everyone.

Program Phases Breakdown

  1. Pre-Shock Phase (1-week)
  2. Shock Phase (6 weeks)
  3. Post Shock Phase (1 week)

These 3 phase take 8 weeks to complete. You’re going to follow through Pre-Shock, Shock & Post Shock phases and a maintenance program at the end of the course.

Pre-Shock phase is going to shock your body, it’s an intense week of workout. You have to make sure that you do your dynamic workout, and cool down with every workout. It is really important that you cool down with every workout because it’s going to help you with muscle soreness.

Shock Phase is the main part of the vert shock lasts 6 weeks. It is the concentrated exercise routine that makes significant development in your dunking. This has its function of minimizing the reaction times and training you to leap higher and respond faster. Both post and pre shock phases included in this course, where each can last for a week.

The Post-Shock presents the necessary groundwork for bigger gains to come. However, this is really effective. Numerous reports state that a definite improvement during the initial week is observed. Post shock phase is very essential since it helps you in conditioning your body and accepting new developed capabilities. It also helps you lock in your new found jumping abilities without any hassle.

You are provided worksheets for each phase. Adam suggests that you print them out or use your phone to follow them strictly using a stopwatch, timeout the rest time period between each step.

VertShock is not just for Dunking

If you think that dunking is the main skill which can be enhanced by this, you’re mistaken….
Vert Shock has its big boost in terms of agility resulting to “faster respond” all around. Regardless of you’re not a track and field jumper or a basketball player, you can derive huge benefits.

This mainly teaches your entire body the proper way to respond at a maximum level. You can already enjoy real “competitive edge” that results to significant improvements in all types of athletic performances.

What VertShock Package Offer?

At the moment, this Training Program is offered online and electronically. You will have instant access to member’s area once you purchase the program. This includes the most comprehensive guides which explain the entire detail of the program and answer all conceivable questions.

Furthermore, this includes 35 high-definition videos that provide you with a step by step process on how to properly perform all necessary workouts. You can also access their bonus content such as quick and dirty high jump guide, nutritional guide and an email check in system.

What are the Pros and Cons?


  • No Guesswork

All the workout plans and schedules are provided, and instructions are also stated clearly on the videos.
They have done a great job, compiling this program that no one is ended up with unanswered questions.
The instructive videos are in high definition, are also offered in slow motion and explained each step in detail. It keeps you away from common mistakes or hurting yourself.

  • User friendly Interface

Everything is easily accessible, and can find with a glance. The pages load fast, even with the videos.

The layout is clear and topics are listed in the left side and the site can be access by any device without any adjustment errors.

  • Suitable for any level player

Program does not target a specific group of players, even a beginner can follow it. But it contains tricks even an advanced player can learn from.

  • Quick results

Vert shock shows results faster than you think.
Just after 2 weeks, I was able to increase my vertical with 3 inches. After finishing the complete course my vertical was increased with 6 inches. Not only these satisfying results kept me motivated but also the vert shock of the month.

  • Vert shock of the month

End of every month Adam gives away a gift to one lucky vert skock member who’s been working hard to reach their goals. Only qualification you need is to upload a video to youtube on your progress throughout the vert shock workout. This is to motivate other members on archiving their goals.

  • No equipment & Gym fees needed

This is the reason why I liked vert shock most. No gym fees are associated with this training. All I needed was some space. A wall and some soft surface. And a basketball, which you must have, in order to dunk. You just find a nearby park, like myself and do the exercises in the correct way as in the videos.


  • Not concerned about weight training

As I see it, one of the disadvantage of this program is that it doesn’t offer any weight training guidelines. For people who are looking for weight lifting on their routine of workouts, this would be a con.
But Adam solved this by offering a separate program for weight lifting. I’ll go through that on a later day.

  • Doesn’t explain reasoning behind each step

Adam and Justin did a great job on offering workout plans which is promising. In the videos they do explain each step but not the background information about each step. The reasoning behind the steps is missing. why are we doing it? What and where does it effect?

The videos does not answer those questions. But its not a big deal for most of us as long as the routine keep its promises.
I think it would be better if they included just few lines on reasoning behind the workouts.

  • Not good for older people and who are with injuries

Unfortunately this workout plans are not suitable for the older people. This is a highly intense program which will shock your whole body. If you’re above 30 and out of shape, I suggest you not to try this one. It will do more harm than good.
But this depends on your body. If you’re maintaining it and you’re still on shape you can do it.
And of cause if you’re recovering or suffering from an injury you shouldn’t try this one. Do yourself a favor and wait until you’re %100 ok.

Understanding the Science behind VertShock

Fast and slow twitch is the core behind Vert Shock program. Most players are more into their athletic skills. They usually concern about muscles in general. This is because these are made-up of bundles of “individual fibers”.

Human body creates movements once the said bundles contract. There are actually 2 main types of fibers that make-up muscles; each controls movement in their unique way:

1. The Slow Twitch –These “smaller fibers” designed for endurance based movements like running. These are very competent since they don’t require much fuel when producing movement. These allow you to keep on going for a longer time without feeling tired. Marathon runners primarily use slow twitch.
2. The Fast Twitch –As compared to the slow twitch these are even larger. These muscle fibers designed for “movements” wherein power and strength are needed. The fast twitch muscle fiber produces similar sum of force like slow twitch fibers.

But, since these are fired more rapidly, they can produce the most explosive results. They can be allowed to jump over 40 inches vertically in the air. These fast twitch muscles fibers were not efficient. They do not require much energy and they make you feel easily fatigued. As the body moves, it determines the type of muscle fiber you can use. This based on the type of force you use upon them. Once movement requires force, this allows you to make use of a great number of fast twitch.

Free eBook to Download

I downloaded this free eBook, before buying the original products. It is from the same author and you can download it for free.
It teaches you simple tricks which will help you to gain more inches on your dunk. It shows you how to add 4 inches to your vertical just under an hour. Don’t you think it’s worth reading?
This PDF is completely free, you can download it from the link below.


Click Here To Download Vert Shock’s Free PDF eBook


I really hope my review and detailed product description would help you to get an insight about this training program on “how to jump higher”.

It doesn’t matter you’re looking to increase your vertical just for fun, or to become a pro or just to be more athletic. This program would help you greatly.

In simple words “it’s a game changer”, the top jump training manual on the market.
Follow the instruction given in vert shock to jump higher. If you follow this correctly, you won’t need a jump trainer ever!

I wish you all the best and success on improving your skill of dunking…

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