5 Best To Worst Vertical Jump Training Programs For Dunking in 2022!

Best Vertical Jump Programs

After trying so many vertical jump programs, I learned a very important thing:

Practice is not enough if you’re not doing it right. 

You may practice, practice and practice, but it won’t make any difference and you won’t see any results if you’re not nailing the right technique and form.

And let’s be realistic, every professional basketball player has a training plan specifically altered for what he needs and what he lacks in order to maintain his vertical, and the most professional and highly certified athletic trainers to monitor him.

Think of it this way…

Every game has its demands, and they need to be followed through once it’s necessary. For example, if you can’t jump when the game demands that you jump, how do you expect to drive, finish, defend or rebound when you are expected to either.

That’s why you need to put in the time and effort to cultivate your vertical jump in order to be able to jump anywhere at any time.

That’s why I’ve decided to put together this article for you to breakdown the best, not so good and worst programs. So you can be your best dunking self by the end of 2022.

NOTE: From basketball perspective these products served me really well to reach to my highest potential. However, it does not stop only for basketball players! Any sports that require jumping like Volleyball, High jump, and Basketball can work well also! These programs can elevate your potential to the fullest!

Let’s get right into it….


Top 5 Vertical Jump Programs in the market:

  • Vert Shock requires 8 weeks of training with no gym.
  • It’s an easy program to follow that is designed to fit one-foot jumpers.

  • This program takes 12 weeks to complete with partial requirement for a gym.
  • It is a very comprehensive program that is designed to fit two-foot jumpers.

  • It is a 7-month program that is very comprehensive.
  • Created by Shawn Myszka who is a highly respected athletic coach, it contains a load of scientific information.

  • It is a 12-week training program that includes 4 to 5 workouts per week created by Jordan Kilganon.
  • Designed specifically for experienced athletes as it requires a lot of heavy weightlifting.

  • This intense 8-week program promises to increase your vertical jump by 15 inches with no gym.
  • Very old and is not based on any modern scientific evidence making it inefficient.

Best Vertical Jump Programs

When it comes to the best vertical jump programs on the market, everyone agrees that the best two programs are Vert Shock and The Jump Manual.


1-Vert Shock

Gym: No

Time Span: 8 weeks

Number of Workouts: 41 workouts

Workout Length: Less than 60 minutes

Summary:

Vert Shock is a challenging 8-week program that concentrates on explosive plyometrics and bodyweight resistance training. The workout sessions are delivered in the form of brief recordings of high quality that are supported by a handbook that tells you what to do in detail.

Pros

  • Improves vertical jump by 8 inches (watch the video for more details).
  • I can now dunk using both hands.
  • Workouts are explained in detail and can be done by amateurs without going to the gym.

Cons

  • The theory behind choosing these specific exercises is not explained.

Rating:

4.5/5 Stars


This hands down is THE BEST vertical jump training program and the quickest that I have trained with.

It’s actually surprising how effective it is considering how fast you get through the program. If anything, it has changed the way most aspiring and professional basketball players train completely.

The concept behind this training your program is “shocking” your body, so you can activate your vertical jump muscles and your nervous system.

This program is completely based on plyometric exercises. Now, this may seem odd, but the results don’t lie. People from all over the world have come together to share their experience and share their results – an average of 15 inches.

Not only do professional athletes love the program and see significant results, but newbies to the basketball community love it too.

For me? It has elevated my vertical jump from a mere 25 inch jump to a skyrocketing 36 inch overall (to me at least).

So yeah, it absolutely works, and it works fast.

When you buy the program, you get all the information you need to access the membership portal through email. This way, you can access the program anywhere and anytime. The design of the program is very sleek and clean.

In addition to that, you get additional tools and a nutrition program, and it includes many of the tips, tricks and techniques that every basketball player needs to know.

There is also a discussion board where you can link yourself to other athletes and learn about their training and progress.

These are all extras. Let’s focus on the actual reason this program claims the first spot between all vertical jump programs.

It all lies in the workouts.

They are not easy, but also not impossible to perform.

You’ll be pushing your body into a shock phase 4 to 6 times a week, with only one day off. The program will push your body into maximum capacity, but the best part is that it will not wear you and you can use it to train during game season.

You’ll be seeing quick results which will motivate you to keep working out.

The real magic lies in its creator Adam Folker and the fact that it’s designed by professional dunker Justin Darlington.

They both spent years putting together various training methods and tips to improve your dunking skills. This program is pretty much Just Fly’s secret vertical jump and dunking vault.

Kobe Bryant With the creator of vert shock program Adam Folker

Kobe Bryant With the creator of vert shock program Adam Folker

Every workout spells out everything you need to do specifically (reps, sets, rests, etc..), and you are provided with highly quality super videos that demonstrate the right form and techniques that you should follow step by step to achieve the best results.

Vert Shock consists of 8 weeks of training that broken up into 3 phases:

  • Pre-Shock
  • Shock
  • Post-Shock

It may seem like a brief program, but it’s one of the most effective programs and anyone who has tried it will tell you the same. It’s defiantly worth looking into and great for repeats to maintain progress.

If you’re interested in a more detailed point of view, check out my in-depth REVIEW HERE!


2- The Jump Manual

Jump Manual Program

Gym: Yes

Time Span: 12 weeks

Number of Workouts: 5 workouts a week

Workout Length: 1 to 2 hours

Summary:

A 12-week training program that incorporates both weightlifting and plyometrics, as well as stretching, drills, and even a nutritional diet plan.

Pros

  • Gives you good training on vertical jumping.
  • Particularly designed for two-feet jumpers who are rather slow.
  • A very well-known vertical jump program that has worked for many athletes.

Cons

  • Designed for professional athletes; not suitable for beginners.
  • The presentation needs to be updated.

Rating:

4/5 Stars


A 12-week training program that incorporates both weightlifting and plyometrics, as well as stretching, drills, and even a nutritional diet plan.

The Jump Manual is one of the original and best vertical jump training programs. The program was created by Jacob Hiller in 2007 and has proven itself as worthy of the title as one of the best jump programs.

Creator of the jump manual Jacob Hiller

Jacob Hiller (Creator Of The Jump Manual)

What’s makes The Jump Manual so good?

It is one of the most comprehensive vertical programs. It incorporates literally EVERYTHING.

And it focuses on two very important aspects in improving vertical jumping: Strength and Quickness.

The program is formed of 4 different types of workouts:

1: This workout focuses purely on explosiveness. It combines plyometrics with jumping movements to help you achieve a higher jump. Overall, it focuses on weights related exercises than explosiveness.

2: This workout focuses on core and strengthening your core. This will help you build your stability and avoid any injuries.

3: This workout required that you hit the gym. It is probably the most intense workout because it requires that you perform squats and deadlifts to strengthen your lower body and back.

4: Your “off day”. On this workout, you will be lightly exercising to maintain your progress and keep your muscles activated.



I speak so highly of how good this program is. That’s why you may wonder why it falls in second place and not first.

That’s simply because it is not practical for someone who is a regular player. The program is too good to the point it is hard to use.

That’s why if you are just starting out with training your vertical, I would recommend that you try a program that is more practical.

Alternatively, if you are already a good player but struggling to reach the last few inches, I would totally recommend the program and tell you that the next 3 months you’ll spend training will change your life forever, just like it did mine.

If you want a more thorough review, check out mine HERE!


Vert Shock Vs The Jump Manual

You must be confused. I’m giving two really good programs, but the question is which one do you choose?

It depends on you.

Both programs are extremely effective and will have you reaching your goal in no time. However, there are other factors that determine your ability to jump higher: strength, quickness, form, flexibility, etc.

Let me summarize it for you in the following points:

  • If you are looking to achieve your goal faster and develop your quickness and strength all at once while jumping with one-foot, choose Vert Shock.
  • If you are a bit older and you feel like your speed is wearing down, you jump using two feet or you have previous joint injuries, choose The Jump Manual.

The following two programs are not terrible, per se. They simply depend on what you are looking for in a program or what you lack in skills. Under this category fall two programs that have a lot of potential: BoingVERT and Bounce Kit.


3- BoingVERT

Boing Vert

Gym: Yes

Time Span: 27 weeks

Number of Workouts: 3 to 4 a week

Summary:

Formed of two separate programs, Animal and Monster, BoingVert is a 27-week program that is focused on weight-training. This program was designed by Shawn Myszka who is a well-known trainer who has worked to strengthen many NFL players in collaboration with renowned Vertical Jump Bible author Kelly Baggett.

Pros

  • Combines both the theoretical and practical background of vertical jump training.
  • Very comprehensive and detailed workout videos.

Cons

  • Design of the program and the website are both extremely outdated.
  • It is very lengthy and too complicated to follow.
  • Vey general; there are no specific exercises related to basketball training.

Rating:

3.5/5 Stars


BoingVert was created by Shawn Myszka and Kelly Baggett to form a 27-week program.

I have to say, I was both impressed and disappointed all at once. The program has so much potential considering it is incredibly comprehensive and contains a huge variety of exercises.

Shawn Myszka creator and founder of boingvert
Kelly baggett assistant of Shawn Myszka

However, it is not practical and does not fit most athletes. It is too long and too intense. It requires too much time and effort, and you’ll have to cut down on so many activities to fit it into your schedule.

If you’re a professional basketball player participating in game seasons, it is impossible for you to use this program as it will leave you exhausted.

You can check my review of BoingVert here.


4- Bounce Kit

Bounce Kit

Gym: Yes

Time Span: 12 weeks

Number of Workouts: 4 to 5 a week

Workout Length: about 2 hours

Summary:

This 12-week training program was designed by experienced dunker Jordan Kilganon to combine weight training, core workouts, and plyometrics that concentrate on enhancing power. In the beginning, the program mainly focuses on strengthening your body to later gradually progress to more powerful workouts including plyometric training.

Pros

  • Well-made clips that illustrate each workout and teach you the proper moves.
  • Strength and conditioning advancement to more forceful exercises that address all needed areas of vertical training.

Cons

  • Designed only skilled lifters who are able to perform heavy weightlifting workouts.
  • Longer sessions, intricate activities, and perplexing delivery that makes it difficult to stick to the routine.
  • Inadequate material, scientific foundation, and reliability.

Rating:

3/5 Stars


Bounce Kit was created by Jordan Kilganon who holds the record of a whopping 75 inch vertical. This could have been one of the top vertical jump programs, but unfortunately, it lacks a lot.

The program seems a bit outdated and needs some work on information and presentation. On top of that, it doesn’t provide you with any form or techniques in order for you to achieve best results. Therefore, you will have to do your own research and figure things out on your own.

Overall, the program looks like it’s drafted or still being put together, but no where near an established program.

For $77 or much less, you could get a more powerful and successful program and witness instant results like many other athletes.

Putting Kilganon’s name of the program seems like a marketing technique.

Jordan Kilganon

Jordan Kilganon

I’m not saying it’s a bad program. It has a lot of potential to become one of the best once it’s revised and updated properly.

To check my Bounce Kit review, click here.


Choosing the worst program was not very hard. In fact, it was the easiest choice. Air Alert in all its editions.

5- Air Alert

Air Alert Program

Gym: No

Time Span: 15 weeks

Number of Workouts: 41 workout

Workout Length: 270 – 3600 jumps that increase weekly

Summary:

This is one of the earliest vertical jump workouts on the internet and has since increased in popularity. The workouts are all extremely simple and straightforward. However, rather than raising the difficulty of the workouts as the program progresses, Air Alert simply increases the number of activities. You'll be completing 2600 jumps weekly by the time you reach 15 weeks. This does not reach the current level of modern scientific standard which makes it inefficient and possibly harmful.

Pros

  • It is available for free access on airalert.com

Cons

  • Possible risk of injury.
  • The number of repeats is insane.
  • There is no solid basis for the "habitual training" concept.

Rating:

1.5/5 Stars


Air Alert has been on the market since 1991 when it was created by Timur Tukel. It’s probably the first program to put vertical jump training on the map and created all this buzz around it.

The program supports the claim that it will help you increase your vertical jump around 8 to 14 inches.

With all the hype around the program, you get your hopes up, only for them to come crashing back down. The program does not deliver its claim and barely shows any results.

Since Air Alert’s launch, a lot of change has happened in the vertical jump training world, and although the creator has come out with more than one edition, yet they all look the same. Barely any change or update has been made to the program.

Overall, the program sucks.

For a more detailed review, click here.


My Journey to a Higher Vertical Jump

Jump Higher With The Best Vertical Jump Training Program


I’ve been playing basketball ever since I could walk. My journey was not easy. Every time I reached a goal, I was aiming for a higher one.

I had to deal with serious injuries and really terrible programs until I got to where I am today.

What’s harder was finding the right program. It took years of filtering through good and bad training programs.

You won’t imagine the time and energy I had to waste on lousy and completely useless programs. But through all of this, I learned what makes a good program and concepts and principles should be in a program in order for it to be effective.

Unfortunately, not many programs prepare you for real life basketball court situations. Mostly “ideal” situations. Meaning, they go by the book. Imagine yourself standing in front of a basketball net and no one is trying to steal your ball. That’s pretty much it.

 For that reason, a high vertical jump is pointless if you can’t channel it during a game.

A vertical jump program is meant to help you jump higher while training and on the basketball court which will eventually turn you into a star athlete.

It’s very important that you keep this concept at the top of your head at all times.


Conclusion

These are my recommendations when it comes to the best, average and worst vertical jump programs if you’re considering any of the mentioned above.

All of them are ones that I’ve put to the test. Some had a positive outcome and others were a complete bust.

Just remember whichever of the programs above you choose, you must stay motivated, put in the maximum work and stick to the program’s instructions to see real results.

You can’t expect your dreams to come true if you don’t work for them.

Always keep that in mind with anything you do.

Now, Jump On!