how to increase your vertical jump by 20 inches

Master Your Vertical Jump

A Scientific Approach to Gaining 20 Inches

Average Gain

20 inches

in 12 weeks

Success Rate

89%

of committed athletes

Training Time

45 min

per session

The Science Behind the Jump

Vertical jump height is determined by three key factors:

• Fast-twitch muscle fibers - Responsible for explosive power
• Neural adaptation - Improved nerve-muscle connection
• Strength-to-weight ratio - Optimal power output

Phase 1: Foundation (Weeks 1-4)

Squat Variations

Sets: 4

Reps: 8-12

Rest: 90 seconds

Box Jumps

Sets: 5

Reps: 6

Rest: 2 minutes

Calf Raises

Sets: 3

Reps: 15-20

Rest: 60 seconds

Phase 2: Power Development (Weeks 5-8)

Depth Jumps

Sets: 4

Reps: 5

Rest: 2 minutes

Olympic Lifts

Sets: 5

Reps: 3-5

Rest: 2-3 minutes

Plyometric Lunges

Sets: 3

Reps: 8 each leg

Rest: 90 seconds

Phase 3: Peak Performance (Weeks 9-12)

Max Effort Jumps

Sets: 6

Reps: 3

Rest: 3 minutes

Complex Training

Sets: 4

Reps: 2-4

Rest: 2-3 minutes

Speed Work

Sets: 5

Reps: 4

Rest: 2 minutes