Oratoria

The
Vertical Jump
Development
Bible
By: Kelly Baggett
Higher-Faster-Sports.com

1

The Vertical Jump Development Bible
By: Kelly Baggett
Copyright 2006 by Higher-Faster-Sports.com - All rights reserved. No part of
this work may be reproduced or transmitted in any form or by any means
without express written permission of Higher-Faster-Sports.
Published By: Higher-Faster-Sports.com22 Mimosa Drive
Harrison, AR
72601
phone: 870-365-8484
email: services@higher-faster-sports.com
Warning: There is always risk of injury when performing exercise with weight. Before beginning any exercise program,
consult with your physician to ensure that you are in proper health. This program is not meant to provide medical advice; you
should obtain medical advice from your privatehealthcare practitioner. No liability is assumed by Higher-Faster-Sports for any of
the information contained herein.

2

Table of Contents
Vertical Jump Secrets………………………………………………………...……..6
Show Me The Money!………………………………………………………...…….7
Vertical Jump 101……………………………………………………………...……8
10 Key Performance Qualities………………………………………….….…….….11
Strength As The Backbone…………………………………………………...……..14Can Weight Training Make You Slower?…………………………………….…..15-21
Training Loads………………………………………………………………..…….16
Specific vs General Strength………………………………………………..……... 18
How To Train………………………………………………………………….…....20
The CNS……………………………………………………………………..……...22
Programming Your Master Computer……………………………………..………..25
Rate of Force Development………………………………………………….……28-29Plyometrics……………………………………………………….…………………30
Body Composition……………………………………………….………………….42
Individual Differences…………………………………………………….………...43
Body Structure and Expressions of Strength………………………………….…….48
Individual Testing…………………………………………………………….……..50
Program Components………………………………………………………….….....55
Exercise Descriptions……………………………………………………….…….....60
Plyometric Organization……………………………………………………….…....78
Beginners Plyometric Workout………………………………………….………......81Novice Plyometric Workout…………………………………………………….…..83
Intermediate Plyometric Workout……………………………………………….…..85
Advanced Plyometric Workout…………………………………………….………..87
Bodyweight Strength Training Program…………………………………….………89
Novice Strength Training Program………………………………………….………92
Intermediate full “strength-focused” program……………………………….……...95
Intermediate full “balanced” program……………………………………………...102Intermediate full “reactive focused” program………………………….…………...104
Advanced full program……………………………………………….…………….110
Time Efficiency program………………………………………………….………..119
Warmups and Stretching………………………………………………….………...120
Mental Imagery……………………………………………………………….…….124
Jumping Technique…………………………………………………….…………...127
Importance of Calves?………………………………………………….…………...130
PlatformShoes?………………………………………………………….………….131
Muscle Fiber Type?………………………………………………………………....132
Black vs White………………………………………………………………….…...136
Recovery…………………………………………………………………….………141
What’s possible?…………………………………………………………….………143
Secrets of the Pros…………………………………………………………….……..145
Weighted Vests?………………………………………………….………………....145
High Volume Jump Programs?………………………………….…………….….....146
3

My PersonalStory?………………………………………………….………………147
Frequently Asked Program Questions?……………………………………………. .151

Introduction

“I increased my vertical jump by 19+ inches- I’m gonna show you how to increase
yours too!”
If you want to fly, you’ve got 3 options:
1. Buy a plane ticket
2. Sprout feathers and wings
3. Improve your vertical jump
While flying in a plane is nice and all, it’s a bit expensive and way too temporary.
Sprouting feathers and wings ain’t gonna happen!So, unless you’ve got money to
burn or you really believe in evolution, you’re stuck with improving your vertical
jump.
A strong vertical jump is at the core of some of the most beautiful and graceful
movements known to man – Kobe Bryant dunking on the fast break, Michelle Kwan
hitting...