The Jump Manual Exercises – Let’s Take A Free Look

So, you’ve heard all about this program and how The Jump Manual exercises claim to be able to add at least 10 inches to your vertical jump, right? You probably also know that the program works with a series of exercises. I was curious as to what these exercises actually were, and whether you could really benefit from them. We all know it’s easy for web sites to make all kinds of claims, but can they deliver the goods?

Jacob Hiller, the developer behind this program has produced a few videos allowing us a sneak behind-the-scenes look at how this works in real time. Before we dive in and examine them it’s necessary to understand the thinking behind plyometrics. Plyo-what?

Plyometrics Explained

Well, Wikipedia defines plyometrics so:

“Plyometrics, also known as “jump training” or “plyos”, are exercises based around having muscles exert maximum force in as short a time as possible, with the goal of increasing both speed and power. This training focuses on learning to move from a muscle extension to a contraction in a rapid or “explosive” way, for example with specialized repeated jumping”

This video better explains the principle in layman’s terms:

Targeting Glutes And The Hamstring The Right Way

Glutes are the muscles in your backside. There are in fact 3 gluteal muscles, with gluteus maximus being the largest. It is this muscle above all others that is responsible for the appearance of the buttocks. The hamstring is defined as “any of the 3 tendons at the rear hollow of the human knee”. It is these 2 areas that are amongst those targeted by the exercises in this program. Watch the video below to see how this is put into practise:

Static Stretching – Pros And Cons

If you haven’t heard of this term before, static stretching involves exercises that stretch the muscles while the body is resting. A muscle is stretched as far as possible and the position is then held for as long as possible. At least 30 seconds are needed for there to be any measurable benefit with a maximum of 2 minutes. There are various schools of thought as to whether or not static stretching is really effective. Here’s Jacob Hiller’s take on the matter:

 

The Correct Muscles To Target To Increase Vertical Jumps

This is more fully covered in The Jump Manual free download article, but obviously it’s important to know which muscles you must work on to get maximum benefit. Obviously some groups will give better results than others. Hiller explains:

 

What Next?

Hopefully watching those exercises has given you a better insight into what is involved with vertical jump training. These are only a small part of the full program. If you would like to learn more, get the full picture, and find out if it is really for you I suggest you read the comprehensive Jump Manual review. You can read about the pros and cons of this program, who has benefited and who hasn’t. Thanks for reading, and hopefully you now know what the Jump Manual exercises are all about.

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