The document provides instructions for a 12-week workout program to increase vertical jump. It details exercises to do over weeks 1-3, 4-7, and 9-11, which include bodyweight exercises like lunges, squats, and burpees. Rest weeks with no activity are scheduled after weeks 3, 7, and 11. Stretching is recommended before each workout. Nutrition and rest guidelines are also included, emphasizing getting enough sleep, eating a healthy breakfast, and drinking water. The goal is to complete the full 12-week program with rest periods to maximize vertical jump gains.

1. Thank You For Purchasing the
“Jump Like Jordan Ultimate Vertical
Jump Guide”!
MeasuringYour Vertical
If you want to track your stats, you need to know how to measure your vertical!
First, jump and touch (get a friend to mark) as high as you can reach, then measure
the total distance to the ground, now measure your height and subtract your height
from the total distance.
Now, let’s get into the workout…
For every month, you do a workout every other day, and after 3 weeks of working
out, REST 1 FULL WEEK! This is very important, as the legs need a full week to allow
for full regeneration. With each workout, you do 2 or 3 sets of each exercise
(depending on the difficulty you want). REMEMBER TO STRETCH AND WARMUP
before the workout. If you aren’t sure what a stretch is, please google it. I believe
most athletes should know what the stretches are. If not I am sorry.
Stretch Routine
Again, ALWAYS STRETCH PRIOR THE WORKING OUT, the last thing you want is a
pulled hamstring or quad.
-Start by lunge walking around your room/workout area with hip spins, as you’re
about to ascend. Do as long as you need to feel stretched out.
-Next stick a foot out in front of you, and with your hands, swipe the ground beside
the foot, then stick out next foot, and continue. Do as long as you need to feel
stretched out.
-Next do standing calf stretches, by lunging, but keep your back ankle on the ground,
go down slowly and stop before you feel pain. Do as long as you need to feel
stretched out.
-After this, do some arm circles by swinging your arms in small circles forwards, and
gradually make bigger circles. Now do the same but backwards. Most athletes
should know about this stretch. Do as long as you need to feel stretched out.
-Now, put your hands out in front of you, in a praying position and start swinging
your arms backwards, and forwards again. Do as long as you need to feel stretched
out.
-Lastly, pull your right foot into your butt with your right hand, and hold for as long
as needed. Do the same with left foot, and left hand.
Weeks 1-3 (every other day)

2. -Run stairs for 2 minutes
-Stretch*
-Skip for 2 minutes
-20 Alternate Lunge Jumps (x2 or x3 sets)
-10 Slow-Motion Squats - Squat, but take 3 seconds to go down, hold it for 3 seconds
at the bottom, and take 3 seconds to go up. (x2 or x3 sets)
-30 Side-to-Side Line Jumps - jump over an imaginary line sideways (x2 or x3 sets)
-4 (on each leg) 1-Legged star jumps – Jump on one leg the formation of a star(x2 or
x3 sets)
-10 Jump Burpees – Do a burpee but jump and put hands in the air at the end of each
one. (x2 or x3 sets)
-25 toe raises – Lift your body with your toes. (x2 or x3 sets)
Week 4 – REST COMPLETELY – NO ACTIVITY
Weeks 5-7 (every other day)
-Run stairs for 2.5 minutes
-Stretch*
-Skip for 2.5 minutes
-25 Alternate Lunge Jumps (x2 or x3 sets)
-12 Slow-Motion Squats - Squat, but take 3 seconds to go down, hold it for 3 seconds
at the bottom, and take 3 seconds to go up. (x2 or x3 sets)
-35 Side-to-Side Line Jumps - jump over an imaginary line sideways (x2 or x3 sets)
-6 (on each leg) 1-Legged star jumps – Jump on one leg the formation of a star(x2 or
x3 sets)
-15 Jump Burpees – Do a burpee but jump and put hands in the air at the end of each
one. (x2 or x3 sets)
-30 toe raises – Lift your body with your toes. (x2 or x3 sets)
Week 8 – REST COMPLETELY – NO ACTIVITY
Weeks 9-11 (every other day)
-Run stairs for 3 minutes
-Stretch*
-Skip for 3 minutes
-30 Alternate Lunge Jumps (x2 or x3 sets)
-15 Slow-Motion Squats - Squat, but take 3 seconds to go down, hold it for 3 seconds
at the bottom, and take 3 seconds to go up. (x2 or x3 sets)
-40 Side-to-Side Line Jumps - jump over an imaginary line sideways (x2 or x3 sets)

3. -8 (on each leg) 1-Legged star jumps – Jump on one leg the formation of a star(x2 or
x3 sets)
-20 Jump Burpees – Do a burpee but jump and put hands in the air at the end of each
one. (x2 or x3 sets)
-35 toe raises – Lift your body with your toes. (x2 or x3 sets)
Tips to Increase Workout Efficiency!
1. If you’re just starting, start with just 2 sets of each exercise, build up to high
intensity working out!
2. The opposite! If you’re advanced, do 3 sets of each exercise.
3. Make sure you get enough sleep! Sleep is a big part of rest.
4. Rest is one of the biggest factors of how well this workout will do for you!
5. Nutrition is another, if you’re going to drink Pepsi, eat chips, and watch TV all
day. This won’t be super effective to you. You need to modify your lifestyle
and become nutritionally alert. Refer to Canada Food Guide
6. Eat breakfast every morning, just eating a good, healthy breakfast every
morning will help you so much! Try it out!
7. Listen to music that pumps you up while you work out, it helps me a ton!
8. Drink water whenever possible! I am trying to get into the habit of drinking
water, instead of drinking the sugary crap we have so actively available.
9. Don’t worry if after week 2 you haven’t had a huge boost in your vertical! You
must wait till you have rested the full week.
10. Get your protein and carbs. If you want to get your nutrients through a
protein shake, I don’t really care. It can help, some prefer not to. Just get the
nutrients you need.
You’re Finished! Thanks for Completing the “Jump Like Jordan Ultimate Vertical
Jump Guide!”
Questions? Contact me: jlbproducts15@gmail.com