In this guide, I am going to introduce you to the 10 top vertical jump training programs that can help you add inches to your vertical leap in a matter of weeks.
Vertical jump programs simplify the often complicated and convoluted process of learning how to jump higher. Now you can simply fire up one of these proven training programs and follow it step by step, day by day.
In around 8 weeks time, it is not unreasonable to think that you will have improved your vertical jump by around 8-15+ inches.
By this stage you should be dunking with ease (if you're 6ft+ tall).
Some of these jump training programs can be done at home, such as our top pick body weight only jump program named Vert Shock.
Vert Shock is the perfect option for beginners without access to gym equipment.
This program gets results!
They also offer a 60 day money back guarantee, so you really cant lose by giving it a try.
Vert Shock is a popular and affordable bodyweight only jump program that harnesses the power of plyometric shock training. It also contains an amazing free add-on that teaches dunking technique by one of the worlds best dunkers. You can watch a video and read testimonials over at the official Vert Shock Website.
Other professional systems such as our top rated weight TRAINING + plyometrics COMBO program named The Jump Manual require the use of heavy strength training and other advanced performance enhancement techniques, and is therefore more suited to experienced trainers.
Plans that incorporate weight lifting often have a greater ceiling of potential.
The Jump Manual is a popular program that has helped over 100,000 athletes jump higher. You can watch a video and see some amazing real life success stories over at the official Jump Manual Website.
Our Top Picks of 2022
Vert Shock By Adam Folker:
Best Home Based Bodyweight Only Jump Training System
Best For: Youth Athletes, Beginners & People Without Gym Access
Overall Rating: 4.5/5
The Jump Manual By Jacob Hiller:
Best All-Round Strength and Plyometric Jump Training System
Best For: Experienced Athletes & People Who Want To Get Strong + Pack On Lean Muscle Mass
Overall Rating: 4.5/5
Quick Summary
- Best For Beginners: Vert Shock
- Best Overall: The Jump Manual
- Longest Duration: BoingVert
- Best Budget Option: Flight School
- Most Versatile: Bounce Kit
- Best one on one coaching: THP Strength
- Best Science Based: Vert Code Elite
- Best Presentation: The Flight System
- Best For Injury Recovery: ATG
- Best For Dunking: Vert Shock
Who Should Consider Getting A Jump Program?
Vertical jump programs provide the blueprint to achieving your first dunk! All you have to do is PUT IN WORK!
Vertical jumping plays a huge role in basketball performance for any player of any position. If you want to level up your basketball performance then purchasing a jump training program can be a great personal investment.
By being able to jump higher you will be able to grab more rebounds, block more shots and elevate above the defence when shooting.
Best yet, these programs will provide you with the ability to dunk a basketball. There is no better feeling in sport than rising up above the competition and throwing down a dunk with authority.
The programs outlined in this article provide the blueprint to increase your vertical leaping ability. All you have to do is show up everyday and work hard.
How bad do you really want to be able to jump higher?
Top Vertical Jump Programs
Below you will find our analysis of each top vertical jump program and a comparison between options to ensure you find the best plan for your specific needs and goals.
The vertical jump training programs listed below can help increase your jumping ability fast!
Whether you are a beginner or an experienced jumper, using one of these programs is sure to give you an edge on the competition.
We are here to make the process of finding the perfect jump program for you specific needs and goals simple and convenient. From an original list of 19 online jump program candidates we have narrowed our final list down to our top 10 programs for basketball players such as yourself.
Here at Ball Till We Fall we take our review and buyer guide roundup process very seriously to ensure we provide our readers with access to the products that we believe will provide with the greatest benefits. Many vertical jump programs are not very transparent with their content offerings. Many use scammy websites and sales pitches to push their unsatisfactory product.
Which program should you trust?
This post will help you make an informed decision and to choose the right program for you. Our team only recommends products that meet a strict criteria. The more boxes that a product ticks off this criteria the higher it ranks. We also take into account our personal first hand experiences with products and programs. Buyer feedback is also weighted into our ratings. Here are just some of the criteria questions we ask when completing our jump program reviews.
Our comprehensive analysis and investigation process ensures that we provide the most accurate and trustworthy vertical jump program reviews online.
Let's take a closer look at the top jump program options of the year...
1. Vert Shock
Summary:
Vert Shock is an intense 8 week jump program based on plyometric "shock training" methods. This best selling program is well suited to basketball players of all ages and can be easily completed at home without the need for any gym equipment. The program comes with a range of helpful bonus additions such as nutrition and dunk technique training.
Key Features:
Best For:
Beginners & those without gym access
Requires Gym:
No
Money Back Guarantee:
Yes
Days Per Week:
4 to 6
Duration:
8 weeks
Where To Buy:
VALUE FOR MONEY
overall
UPDATE: a new "complex training" gym add-on is now available for around $15 making this great vertical jump program even better! You simply select the option at checkout.
2. The Jump Manual
Summary:
The Jump Manual is a 12 week program that incorporates both plyometric "shock training" and weightlifting. It also covers additional topics such as strength, nutrition and jump technique. This program has been continually improved and updated over the past decade. During this time it has been used by over 100,000 athletes. It offers excellent value for money.
Key Features:
Best For:
Beginners & advanced athletes
Requires Gym:
No, but preferred
Money Back Guarantee:
Yes
Days Per Week:
4
Duration:
4 weeks
Where To Buy:
VALUE FOR MONEY
overall
UPDATE: A 1-on-1 coaching option has been added to this program. You can get a 14 day free trial of this coaching add-on by selecting the option at checkout.
3. Boing Vert
Summary:
BoingVert is a long drawn out program that takes over 7 months to complete. It is an affordable program best suited to people who love to read pages of walls of text. The program contains great science based information. Unfortunately it lacks the engaging presentation offered by some of the other programs on this list.
Key Features:
Best For:
Advanced athletes
Requires Gym:
Yes
Money Back Guarantee:
No
Days Per Week:
3-4
Duration:
7 Months
Where To Buy:
VALUE FOR MONEY
overall
Learn more: You can learn more about this program in our BoingVert review.
4. Bounce Kit
Summary:
Bounce Kit is created by one of the world's best pro dunkers Jordan Kilganon. This program some great information related to dunking. Unfortunately Bounce Kit is not as user friendly and easy to follow as some of the other jump programs on this list.
Key Features:
Best For:
Advanced athletes
Requires Gym:
Yes
Money Back Guarantee:
Yes
Days Per Week:
4-5
Duration:
12 weeks
Where To Buy:
VALUE FOR MONEY
overall
Learn more: You can learn more about this program in our Bouncekit review.
5. Vert Code Elite
Summary:
Vert Code Elite is a great option for basketball players who have a lot of time on their hands to learn, and participate in this grueling program. With some workouts lasting 90 mins, this is not a program for the faint hearted. Some may be overwhelmed from the amount of information included in the program, others will love it. Unfortunately the $275 price per year makes it hard to recommend over better value for money options on this list.
Key Features:
Best For:
Very advanced athletes
Requires Gym:
Yes
Money Back Guarantee:
No
Days Per Week:
5
Duration:
12+ Weeks
Where To Buy:
VALUE FOR MONEY
overall
Learn more: You can learn more about this program in our Vert Code Elite Review.
6. The Flight System
Summary:
Chris Barnard is extremely passionate about teaching others to jump higher and it shows in his jump program. Unfortunately, the program lacks the basketball specificity of the top vertical jump programs on this list. For us ballers who are obsessed with dunking, this can be the difference between success and failure. If you just want to become a stronger and more explosive athlete that can dominate many sports than this is a great choice for you. If you wanna dunk, then I'd probably stick to one of the top choices on this list, which are also much more affordable.
Key Features:
Best For:
Very advanced athletes
Requires Gym:
Yes
Money Back Guarantee:
No
Days Per Week:
4
Duration:
12
Where To Buy:
VALUE FOR MONEY
overall
Learn more: You can learn more about this program in our The Flight System Review.
7. ATG System (Knees Over Toes Guy)
Summary:
Although not a traditional vertical jump program, Ben Patrick aka The Knees Over Toes Guy has created a system that can add a few inches to your jump. The ATG system is an ongoing online coaching subscription for $49.50 per month. This is a great option for older athletes and those who are dealing with chronic knee pain. If you just want to jump higher and dunk then choose another more affordable option. But if your knees are your weak link then definitely check this out.
Key Features:
Best For:
People with bad knees
Requires Gym:
Yes
Money Back Guarantee:
No
Days Per Week:
5
Duration:
Ongoing
Where To Buy:
VALUE FOR MONEY
overall
Learn more: You can learn more about this program in our ATG Review.
8. THP Strength
Summary:
THP Strength is another company that offers the pay per month subscription model of one on one jump coaching. The T.H.P workouts are drip fed a week at a time at a time to keep you engaged (and paying) which is very frustrating This system contains great information but to be honest, the same results are available for a one-time fee if you decide to purchase one of the other programs on the top of this list. if you really need someone to hold your hand through the process, then this may be a good option for you.
Key Features:
Best For:
People with bad knees
Requires Gym:
Yes
Money Back Guarantee:
No
Days Per Week:
5
Duration:
Ongoing
Where To Buy:
VALUE FOR MONEY
overall
Learn more: You can learn more about this program in our THP Strength Review.
9. Flight School
Summary:
The Flight School is a cheaper jump training option that gets great results. It consists of a solid 8 weeks of plyometric exercises plus a helpful yet very basic stretching guide. It lacks in video presentation and science based reasoning, but contains some great content. There are much better programs available that are only slightly more expensive.
Key Features:
Best For:
Beginners
Requires Gym:
No
Money Back Guarantee:
No
Days Per Week:
5
Duration:
12
Where To Buy:
VALUE FOR MONEY
overall
Learn more: You can learn more about this program in our Flight School Review.
10. Air Alert
Summary:
Air Alert was the OG vertical jump program. Sports science has come along way since the creation of this program. Air Alert involved thousands of jumps per week. This led to a small increase in jump height, but an even greater risk of injuries. These days we have a much better understanding of how to maximise our jump potential. Better options are now available.
Key Features:
Best For:
Beginners
Requires Gym:
No
Money Back Guarantee:
No
Days Per Week:
3
Duration:
15
Where To Buy:
VALUE FOR MONEY
overall
Learn more: You can learn more about this program in our Air Alert Review.
Table 1: Proven Vertical Jump Program Feature Comparison
Still confused on which vertical jump program is the best option for you? Use our trusted program comparison table below to help you make you final decision.
Product Name | Duration | Days Per Week | Requires Gym? | Rating | Learn More |
|---|---|---|---|---|---|
8 Weeks | 4-6 | No | 4.75/5 | ||
12 Weeks | 4 | No | 4.75/5 | ||
Boing Vert | 7 Months + | 3-4 | Yes | 4.0/5 | |
Bounce Kit | 12 Weeks | 4-5 | Yes | 4.0/5 | |
Vert Code Elite | 12+ Weeks | 5 | Yes | 4.0/5 | Vert Code Elite Review |
The Flight System | 12 Weeks | 4 | Yes | 4.0/5 | |
ATG | Ongoing | 5 | Yes | 4.0/5 | ATG Review |
THP | Ongoing | 5 | Yes | 4.0/5 | THP Review |
Flight School | 8 Weeks | 5 | No | 3.5/5 | Flight School Review |
Air Alert | 15 Weeks | 3 | No | 2.0/5 | Air Alert Review |
How Does Vertical Jump Training Work?
Your vertical jump height is determined by how much speed you can generate and how strong you are. This combination of strength and speed is referred to as power. it can be expressed as a simple calculation.
Power = Strength x Quickness
Ultimately the goal of vertical jump training is to make you a more powerful version of yourself.
Jump training incorporates specific strength training and plyometric exercises. These exercises stimulate the muscles and tendons to be able to increases the amount of force you are able to generate during the jump.
It is no good being very strong if it takes you a long time to activate your muscles. It is also not beneficial to be very quick but lack strength in the muscles involved in jumping.
A good vertical jump training program will make you strong, reactive and explosive.
"A quality jump program offers a convenient "done-for-you" solution for basketball players who want to follow a proven blueprint to vertical jump success"
Of course there factors that impact your vertical jump height including:
Skill and Jump Technique
The vertical jump is a very complex movement that requires skill and coordination. A good training plan should always include jump technique training. To get better at jumping you must jump more. Repetition is the key to building an efficient jump technique. A good program will prescribe the correct volume of training without overdoing it and causing injury. If your goal is to learn how to dunk a basketball then technique training becomes even more important. Vert Shock is a great program if you want to jump higher to dunk.
Flexibility and Mobility
Any respectable training program should emphasise mobility and flexibility training. To jump at your highest you must train your muscles to activate with the optimal amount of stiffness, through the optimal range of motion.
If your tendons and muscles are too stiff and tight your jump will be limited. If your tendons and muscles have too much laxity you will leak energy. A good training plan will help you find the perfect balance.
Body Composition
Body fat is dead weight and any excess fat will keep you from reaching your jumping potential. Some of the most explosive athletes have sub 12% body fat levels. Excess muscle mass can also be counterproductive to vertical jump height.
Many of the best training programs on this list provide nutritional support to help you optimize your power to weight ratio.
You can also read our Ultimate Guide To Basketball Nutrition to learn more about losing fat and gaining muscle.
What Is A Good Vertical Jump For Ballers?
The average NBA vertical leap is 28" (71cm). However it is important to realise that the average height of an NBA player is 6 ft 6 inches. Obviously the taller a basketball player is the less vertical jump height will be required to dunk a basketball. Some people may also have longer arm lengths which allows them to get closer to the rim without jumping.
Considering that the average standing reach for a 6 ft male is 8 ft, in order to touch the rim this person would need a vertical of 24 inches.
24 inches is classed as the gold standard for a "good" vertical jump height for male basketball players. 16-20 inches is a good vertical jump for women.
24 inches is approximately 4 inches above the average person’s vertical leap.
Check out the table below to see how you compare with other ballers.
Table 2: Average Vertical Jump Heights Of Basketball Players By Gender
Rating | Male (inches) | Male (cm) | Female (inches) | Female (cm) |
|---|---|---|---|---|
Excellent | >28 | >70 | >24 | >60 |
Very Good | 24-28 | 61-70 | 20-24 | 51-60 |
Above Average | 20-24 | 51-60 | 16-20 | 41-50 |
Average | 16-20 | 41-50 | 12-16 | 31-40 |
Below Average | 12-16 | 31-40 | 8-12 | 21-30 |
Poor | <12 | <30 | <8 | <20 |
Source: VerticalJumpWorld.com
How High Do You Need To Be Able To Jump To Dunk?
To dunk a basketball you need to be able to jump high enough to get your hand at least 3 inches above the basketball rim.
To be able to complete more complex dunks (windmill, reverse etc) a rim clearance of around 8 inches is required.
If you are a 6ft tall male and would like to be able to throw down a regulation dunk then a vertical leap of 27 inches will be required. If this same subject want to throw down a fancy dunk then a 32 inch vertical leap will be required.
Do Vertical Jump Programs Work?
Vertical programs do work. In fact they are the best way to increase your vertical leaping abilities. Figuring out how to correctly prescribe the correct volume, load and intensity of vertical jumping exercises can be a very complicated process. Jump training programs simplify the training process.
All you have to do follow the step by step process in front of you. The most difficult aspect is adhering to the program long enough so you get results. This is why it is important to choose a proven program that in not going to overcomplicate the process. The ones listed at the top of our list are great choices.
A good program should work well enough to help you add 6-15+ inches to your jump height after a couple of months of consistent effort (assuming that nutrition, recovery and injury prevention is adequate).
How well do these programs work?
Take a look at some of the jump success stories from our current top 2 recommended programs to see what others have achieved:
What Is The Best Dunk Program?
The best dunk program is a program which focuses on jump technique, with extra emphasis placed on jumping with a basketball in hand.
There are many programs in our top 10 list above that do a great job teaching how to dunk a basketball.
Some are definitely better than others.
Is This The Best Dunk Program? We Think So...
Vert Shock contains a great free bonus add-on called Jump Like Justin which is created by one of the worlds best dunkers, Justin Darlington.
This is by far the best dunk technique training we have encountered during our review process.
Justin explains how to unlock your vertical jump potential using strength multipliers. He also shares some great tips on takeoff approach and how to dunk without palming a basketball.
> Get 50% Vert Shock HERE today (+ Jump Like Justin and other bonuses)
Which Jump Program Is Best For You?
After comparing the best vertical jump programs on the market it becomes apparent that there are many potential options depending on your needs, goals and financial situation.
This years list includes a number of new online coaching type jump training systems. These are great if you can afford it, but to be honest it is probably overkill for most.
Overcomplicated systems cause paralysis from analysis.
We recommend sticking with a trusted and proven program that has withstood the test of time, and most importantly gets results.
The programs that best fit this criteria are Vert Shock and The Jump Manual and are therefore our choices for the best programs of the year.
Both of these programs are backed by quality science based evidence and have proven to be effective for thousands of athletes worldwide.
At the end of the day, both of these programs can derive excellent results that will see you gain significant inches on your vertical jump over a short period of time.
However there are a few things to consider before making the final decision on which program to purchase.
What you must understand is that even though both programs produce a similar outcome (a higher vertical jump) they go about it in a much different way.
Let me elaborate...
The process of vertical jump improvement can be summed up with a simple equation:
SPEED X STRENGTH + TECHNIQUE = MAX JUMP HEIGHT
The Jump Manual utilizes more strength based compound exercises such as Deadlift's and Squats which enhance the FORCE aspect of this equation.
Vert Shock on the other hand utilizes cutting edge bodyweight only plyometric exercises and shock training which develops the ability to rapidly create and absorb force.
I hope that you found our roundup and reviews of this years best jump programs helpful in allowing you find the best option for increasing your jumping ability.
Thanks for the breakdown on The Jump Manual and Vert shock. I am seriously considering purchasing both of these programs! What do they offer as far as nutrition and recovery information ? I am an aging athlete. These could be deal makers or breakers
Hi Paul, now that Vert Shock offers the complex training routines add-on at a discounted price SEE HERE ON CHECKOUT OF BASE PROGRAM> (https://balltillwefall.com/vert_shock_main_page) you would be probably better off just sticking to Vert Shock. Both have a nice balance of basic nutritional information, to help you improve your strength to weight ratio and shed some body fat. To be honest both programs could do a better job of including more indepth information on optimizing recovery, especially for the aging athlete. If you are currently active (eg playing regular dynamic sport such as bball) age should not be a problem. However, if you are previously sedentary it would be a good idea to do some light ballistic work such as skipping for a few weeks to help prepare the muscles and tendons for the “shock” to come. If you go in underdone you may succomb to tendonitis issues. Good luck!