Air Alert describes itself as the number one program to help improve your vertical jump. They may be right – based soley on number of programs sold. Air Alert has been around longer than most other programs. It was originally developed about 15 years ago. Combine that with a relatively low cost and Air Alert has a big head start on how many people have been exposed to it.

But having sold more copies does not make it a better program. The premise behind Air Alert is that by doing many, many repetition’s of various jumps it will become second nature, or as they like to call it "habitual". While there is SOME truth to this premise, there is much more involved than this.

Air Alert 3 is not as "customizable" as some of the other programs. It is more of a "one size fits all" approach. There is just too much emphasis placed on all the repetitions. It is true that you can improve your vertical jump by practicing jumping, and this is probably why the program does produce the results it does (especially for new or out-of shape players). However, for best results in any single action, you need a variety of exercises. Over repeating exercises (like Air Alert 3) promotes eventually leads to poor form, loss of motivation and an increased chance of injury. This much jumping can be very stressful on joints and there have been many reports of knee damage from following the advice contained in this program.

Granted, Air Alert 3 is very professional package. It has an excellent DVD that comes with it as well as an easy to read and understand training manual. Based on looks, it may actually be one of the best available. It is a shame that the content is not of the same quality. You can make improvements by using this program. However, because of the many flaws that we feel it has, we cannot recommend it.

Our #1 rated program is a much better choice. Check it out here…

The Jump Manual

It is the most celebrated shot in the game of basketball. It is the dream of most average players and it is an in-your-face "statement" that a good player makes to defender. It is the slam dunk. We all know WHAT it is, and we all WISH we could do it. But what exactly is involved in dunking a basketball?

Before We Get Started

Before an average player can even think about dunking, he should take an inventory and be realistic. A person’s height and their athletic abilities are the two main factors that determine from the beginning if he will ever be able to dunk. Not to say it isn’t possible, but there are very few 5-6 players that will ever be able to dunk. In fact, an average sized person will have to have above-average jumping ability in order to be able to dunk. Be realistic in your goals. At the same time, don’t limit yourself before you even try. Many people have made amazing increases in their vertical jumping ability. It will take hard work, but it will be worth it.

Things you should evaluate before starting:

1. Is height (or lack of) a problem? You can’t change this. You CAN increase your vertical leap, but you still may never be able to dunk. But, that is okay! Develop other areas of your game.

2. Are you overweight? By carrying more weight than you should, you are limiting your jumping ability.

3. What are your athletic abilities? Some people just have the "gift" of being able to jump. It can be developed as well, but know where you are starting. Measure your vertical leap before you start so you know how you are progressing.

4. What kind of shape are you in? Jumping involves muscle groups from the entire body. Just having strong legs alone is not the answer.

Let’s Get Started

Start by getting in the best overall shape you can get. This includes waist, chest, shoulders, and arms as well as your legs. In order to reach your ultimate jumping potential, you need to be in good shape overall. You use your entire body while jumping, so it only makes sense that your entire body needs to be in shape. While this part of the process isn’t glamorous, it is necessary. A good foundation is needed in order to see the best results. Start here and you will be rewarded down the road.

What is involved in "The Jump"

A standing vertical jump is measured by jumping from a starting position with both feet flat on the floor. This type of "jump" is not done too often during a game since it is from a stationary position. Most often, a player will jump off one foot while reaching up with the opposite hand. A right-handed person will usually jump off their left foot while reaching up with the right hand. For a left-handed player, this is usually reversed.

The player is usually running as well while doing this. Because of this, he is able to convert some of the forward motion into vertical motion while he is jumping. This increases the height of his jump over the player that is jumping from a standing position.

A person that is reaching up with one hand can reach higher than someone that reaches up with two hands. Try it yourself. Stand next to a wall and reach up with two hands and see how high you can touch. Now do it with just one hand. You will be able to reach considerably higher with just the one hand.

So, the best (and most common) method of dunking is for a person to hold the ball in one hand, run and jump off one leg while reaching as high as possible to try and jamb the ball into the basket.

Where To Start

Jumping is an explosive exercise. Yes, your muscles need to be "strong", but you need to train the way you are going to use your muscles. A long-distance runner trains by running longer times at a slower pace. A sprinter trains by running much shorter distances at a very fast pace. In general, weight lifters train to lift a heavy weight several times. Jumping is a one-time, act of explosion.

For best results (in your jumping ability), you need to train this way as well. Of course, to be a complete player, you need the endurance of being able to run for distances as well. But, for what we are concentrating on (your vertical jump), you need to train explosively.

With this in mind, some exercises that have been used for years by athletes are not exercises that are the best for their jumping abilities. For example, "jumping" rope. While many would think that, since it involves jumping, surely it would be good.

In fact, it is a more aerobic exercise and is more like jogging. It is good to get you in shape, but not best for increasing your vertical leap.

The ball you use is also important. It may seem obvious, but don’t start with a basketball. Start with a tennis ball or a golf ball. As you progress, you can move up to larger balls, until you are able to use a basketball.

A General Outline

1. Get in better general shape. If you are already there, you are ahead of the game.

2. Practice explosive exercises. Don’t overtrain! This will be the hardest point for many people to nderstand. It goes against some of the "old school" training that most of us have learned. You want to be strong, but you need to concentrate on training the fast-twitch muscle fibers to improve umping. And if you are training to the point of muscle fatigue or soreness, you may be over-doing it.

3. Take small steps. Make it a goal to touch the rim first. Then grab the rim. Then "dunk" a tennis ball. Then a volleyball. And on and on.

In all this, remember that each person is different (and starts at a different level). Your goal should be to improve YOUR jumping ability – not to be like someone else. Some people will improve faster than others, but it is more based on your commitment than other factors. You can improve your vertical jump and be able to dunk a basketball! Just keep at it!

ANYBODY can improve their vertical leap and learn how to jump higher!

The key  is understanding the role your body type plays. Age, gender, race e.t.c., are not the deciding factors. You need to assess your own individual response to training, as this varies from person to person. Giving you exercises simply doesn’t cut it if you want real hops…you NEED a cycle based on exercises for your given body type, aiming at your weakness, which cycle from Strength to Explosiveness to Plyometrics.

Some Basic Steps to Get You Started

1. Assess yourself using current strength and your level of experience with previous types of training. The best way to get the most gains is to construct a brand new strength foundation, then performing an explosion phase converting to further inches.
2. Practice Lifts. Total body strength is the key for such an athlete and there is no better exercise than the full back squat. This gives you progressive increases on spinal loading, which increases stabilization under tension, stretch-response of hip muscles and hamstrings etc.
3. Root the squat centrally within most of your lower body workouts. 6-8 decent lifts gets the best strength developments and vertical carryover. For the upper body days, the philosophy is the same, with the central exercises being bench press, overhead press variations, pull-ups and dips. Remember the overlooked muscles towards the end of the workout, such as hip flexors, the shins , transverse abdominals e.t.c.
4. Acquire lifting technique in a safe and effective manner. Undergo 3-5 week strength phase for upper and lower body. Done correctly, visible gains of 5+% on each lift should be seen weekly. Thus you will start to envision how his jump is guaranteed to increase.
5. Correctly exercise explosive and plyometric training varying and relative amount to the heavier strength training. These are your "field workouts" and are completed pre-weights. E.g., on Day 1 you begin by engaging in a series of tempo runs, sprints and low-intensity plyos (after a dynamic warm-up of course). By the time Phase 3 comes around, this will have gradually switched to shorter tempo runs, overspeed (downhill) sprints and high-intensity plyos.
6. Emphasis on the heavier weights should fade as you progess through the phases.
   
7. Visualize by closing your eyes, imagining yourself exploding upwards. Visualize yourself with large leg muscles that are tightened like springs, ready to blast you up into the air. Say to yourself "I feel myself getting more powerful and much lighter." Then jump again. You should observe a noticeable increase in your vertical jump. (Sports psychologists have long recognized the effectiveness of "mental practice" in improving athletic performance.)

For more detailed information on advanced programs available to help you learn how to jump higher, see our Review of Vertical Jump Programs or go straight to our recommended system…How To Jump Higher!

The Jump Manual takes a scientific approach to "vertical explosion" training. Recent studies have shown that effectively training every aspect of vertical jump is the only way to maximize your vertical jump explosion.

There are nine different improvable aspects by which you may increase your vertical explosion and quickness. Would you rather target one or two–or all nine? This may seem like a silly question, but unfortunately most programs only target one or two. The Jump Manual is the only program to target every aspect of vertical jump explosion and quickness. Targeting each facet allows for the quickest possible results. The cumulative effect of effectively training each aspect produces results fast.

With "The Jump Manual", you will learn the exercises necessary to increase you jumping ability. But you will also learn the synergy of exercise, proper form, diet, and other areas that will COMPOUND the effect of exercises alone to give you the ultimate increase in your vertical jump. Along with the program, you will also receive 30 days of FREE one-on-one consultation with Jacob (via email). No other program offers this! Get all your questions answered personally.

How fast will I see results?

Of course results depend on many independent circumstances and factors. Many athletes report gains of about 1 inch per week. Gains will vary from athlete to athlete. It’s important to maintain reasonable expectations of improvement. Results usually come when you don’t expect them, but when you follow correct principles they WILL come. Often gains of 1 inch per week are noticed.

The fastest results come at the beginning as you begin to activate muscles and techniques that you have never used before.  You will eventually settle in to a steady climb of increase explosion and speed. The Jump Manual promises that you will gain 10" in your vertical jump in just 12 weeks or they will refund your entire purchase price.

They state that they have never had one person that has gone through the 12 week program that has requested a refund. THAT IS 100% CUSTOMER SATISFACTION! They must be getting the results that they are promised.

TAKE ADVANTAGE OF IT NOW! In just 2-3 months you could be jumping like you have always wished you could!

The Jump Manual is simply the most intense, most comprehensive, and most effective jump training regimen available.

Learn why Strength + Quickness = Explosion and the most effective and proven methods to increase both.

Learn to use the "stretch shortening cycle (SSC)", plyometrics, and "complex training" to boost your performance.

Learn the 9 facets of an incredible vertical and how to increase improve in each one to create an explosive synergy.

Learn why the recovery phase of training is so important, why most athletes neglect it, and how you can capitalize.

Learn how flexibility, balance, and form greatly affect your explosion potential and how to capitalize.

Gain access to the Jumpers Forum where you can collaborate with other like minded athletes who have already achieved what you want.

Get UNLIMITED one-on-one training to guarantee that ALL your questions are answered.

Learn why most athletes are training harder and still getting less results.

 

We rate The Jump Manual as the #1 program to increase your vertical jump.

IT IS OUR RECOMMENDED PICK!

Check it out at the website below…

The Jump Manual

To get straight to the point – It is a matter of science – There is no such thing as "hang time" when a player jumps. Many people will not believe this, pointing to their favorite player and exclaiming how he can stay in the air longer than someone else. But the fact of the matter is any basketball player (including "Air Jordan" himself) just makes it seem as if they are floating in the air.

Here’s the details of what really happens when a player does a slam dunk (but any other sport where jumping is involved applies as well). Coming down the court, a player jumps and Newton’s third law of physics comes into play. This states that every action has an equal and opposite reaction; the player pushes against the floor and the floor exerts a force back.

If a player is running during the jump, his/her center of mass follows a parabolic path, which basically looks like a rounded off mountain top. A persons "center of mass" is located around their midsection. This means that, if the person stayed in exactly the same position during the jump, his/her midsection (and therefore, entire body) will follow this path. But as a player jumps while running, the center of mass is lifted — and manipulated. By bringing his knees up, he’s raising his center of mass relative to his head. He does that on his way up. On the way down, of course, he lowers his legs and that lowers his center of mass which is bringing it back to where it normally is, which effectively raises his head relative to the center of mass. The head no longer follows the parabola. The head stays up there at one height.

So what you get is during part of the time, the head stays at the same height. The center of mass goes up and down, through gravity and him manipulating his center of mass. In essence, the player’s head is the key to why our eyes believe there is such a thing as hang time. When we look at each other, we don’t normally look at our "center of mass”. We usually look at the head (or at least the upper part of the whole body) . But this really is happening; the head is staying constant for an unnaturally long time because he/she manipulates his center of mass.

If there is really no such thing as "hang time", how is it that one person can stay in the air longer than another person? The REAL answer is that they can JUMP HIGHER. Check out our reviews of the vertical jump programs to see which one can help you improve your hang time.