50 Inch Vertical Compress

Jeffrey M.
James
50 INCH
VERTICAL
#1 Vertical Jump Training System
BY JEFFREY M. JAMES
http://www.50inchvertical.com Page | 2
Jeffrey M. James
T ABLE OF C ONTENTS
Ch 1: Introduction ...................................................................................................................................................................................................................... 7
Ch 2: Brief Overview .................................................................................................................................................................................................................. 8
Weight Training ................................................................................................................................................................................................................................ 9
Plyometrics ..................................................................................................................................................................................................................................... 10
Mentality ........................................................................................................................................................................................................................................ 11
Flexibility ......................................................................................................................................................................................................................................... 12
Ch 3: Getting Started ............................................................................................................................................................................................................... 13
The Basics To Becoming a Better Athlete ....................................................................................................................................................................................... 14
Your Biggest Questions - Answered ................................................................................................................................................................................................ 15
Ch 4: Being A Great Player: ...................................................................................................................................................................................................... 18
Talent versus Hard Work ................................................................................................................................................................................................................ 18
The 4 Characteristics All Great Players Have In Common ............................................................................................................................................................... 21

1. Confidence .......................................................................................................................................................................................................................... 22
2. Competitiveness ................................................................................................................................................................................................................. 23
3. Composure.......................................................................................................................................................................................................................... 24
4. Focus ................................................................................................................................................................................................................................... 25
Ch 5: Height ............................................................................................................................................................................................................................. 27
How Can I Grow Taller? .................................................................................................................................................................................................................. 30
Ch 6: Nutrition 101 .................................................................................................................................................................................................................. 31
The Basics of Good Eating............................................................................................................................................................................................................... 32
Jeffrey M. James
Feed Your Muscles: ......................................................................................................................................................................................................................... 33
How Your Diet Should Look Like...................................................................................................................................................................................................... 33

Before The Workout ................................................................................................................................................................................................................... 35
After The Workout ...................................................................................................................................................................................................................... 37
Daily Diet ........................................................................................................................................................................................................................................ 38
Ch 7: Effective Weight Training: Unleashed ............................................................................................................................................................................. 39
Athletic-Type Exercises vs. BodyBuilding Exercises ......................................................................................................................................................................... 40
Proper Athletic Training – Speed .................................................................................................................................................................................................... 42
Proper Athletic Training – Strength ................................................................................................................................................................................................ 44
Safety Tips and Warnings for Weight Training ............................................................................................................................................................................... 47
The Explosion Workout............................................................................................................................................................................................................ 49
Ch 8: Warm Ups And Stretches ................................................................................................................................................................................................ 50
Warming Up ................................................................................................................................................................................................................................... 51
Stretching........................................................................................................................................................................................................................................ 52
After Warming Up – The 3 Core Exercises ...................................................................................................................................................................................... 55

1. Still Jumps – ........................................................................................................................................................................................................................ 55
2. Consecutive Still Jump – ..................................................................................................................................................................................................... 55
3. Squat Jumps – ..................................................................................................................................................................................................................... 55
Ch 9: Weight Training .............................................................................................................................................................................................................. 56
Dead Lifts ........................................................................................................................................................................................................................................ 58
Hang Power Cleans ......................................................................................................................................................................................................................... 59
Dumbbell Lunges ............................................................................................................................................................................................................................ 60
Ch 10: Squats ........................................................................................................................................................................................................................... 61

Jeffrey M. James
Squat Jumps .................................................................................................................................................................................................................................... 62
Sumo Squats ................................................................................................................................................................................................................................... 63
Split Squat Jumps ............................................................................................................................................................................................................................ 64
Ch 11: Plyometrics: Getting Started ......................................................................................................................................................................................... 65
Proven Effects of Plyometrics.......................................................................................................................................................................................................... 66
Plyometric Exercises:....................................................................................................................................................................................................................... 67
Depth Jumps ............................................................................................................................................................................................................................... 67
Lateral Hurdle Jumps .................................................................................................................................................................................................................. 68
Tuck Jumps ................................................................................................................................................................................................................................. 69
Loaded Jumps ............................................................................................................................................................................................................................. 70
Safety Tips for Plyometric Training ................................................................................................................................................................................................. 71
Ch 12: Yoga- It Has More Benefits than You Think! .................................................................................................................................................................. 72
Tree Pose ........................................................................................................................................................................................................................................ 75
Chair Pose ....................................................................................................................................................................................................................................... 76
Standing Forward Bend (Uttanasana) ............................................................................................................................................................................................ 77
Triangle Pose .................................................................................................................................................................................................................................. 78
Ch 13: Sprinting For Speed and Explosiveness.......................................................................................................................................................................... 79
Ch 14: Creating Your Workout Plan .......................................................................................................................................................................................... 82
Note ................................................................................................................................................................................................................................................ 84
Ch 15: Getting Some Instant Results ........................................................................................................................................................................................ 85
Tying Your Shoes Properly .............................................................................................................................................................................................................. 86
Proper Jumping Form ...................................................................................................................................................................................................................... 87

The Approach.............................................................................................................................................................................................................................. 87
Jeffrey M. James
The Take-Off ............................................................................................................................................................................................................................... 88
Jumping 3-5 Inches Higher Instantly ............................................................................................................................................................................................... 89
Ch 16: Pre-Game Warm-up ...................................................................................................................................................................................................... 90
Conditioning Your Legs Pre-Game .................................................................................................................................................................................................. 92
Ch 17: Don’t Act Like An Elephant ............................................................................................................................................................................................ 93
Ch 18: Conclusion .................................................................................................................................................................................................................... 95
Ch 19: FAQ ............................................................................................................................................................................................................................... 96
References ............................................................................................................................................................................................................................... 98
1. Strength Training for Young Athletes ................................................................................................................................................................................. 98
Blank Workout Sheet ............................................................................................................................................................................................................. 101
Jeffrey M. James
C H 1: I NTRODUCTION
Thank you for choosing the 50 Inch Vertical jump training system. I hope you’re ready to be amazed by your
own vertical in the next few months. All basketball players know that a good vertical jump and quickness is crucial to
scoring and beating out your opponents on defense, drives, lay ups, rebounds etc. Whether you’re a beginner, a high
school athlete or already playing at the college level hoping to get into the pros, this book will help improve your
vertical and turn you into the basketball player you’ve always dreamed you’d be.
In later chapters you’ll be getting a step-by-step guide to the training exercises and nutrition plans that have been
tested and proven to help anyone improve their vertical. At the end of this training system, you will have increased
flexibility, reaction time, vertical and overall speed to help you become a better overall basketball player.
Please note that this system takes time, hard work and commitment. Don’t expect to start jumping 10 inches higher
in 2 days. You have to be committed to the program and the training. If you do, I guarantee you will be happy with
the results.
Jeffrey M. James
C H 2: B RIEF O VERVIEW
There are several key components in this book that will be discussed to help you improve your vertical and to be an overall
better basketball player. In this chapter, you’ll get a brief overview of the different components that will be covered later.
Remember, pay attention to each one as they are all vital to your success.
Jeffrey M. James
W EIGHT T RAINING
One of the obvious aspects that we are going to cover in this book is weight training. Simply lifting weights at the gym
won’t cut it. There are different types and styles of exercises that will be discussed in this book that will help you build
muscle and maintain it easily without spending hours at the gym.
C AN W EIGHT L IFTING S TUNT G ROWTH ?

Many younger users of my system often ask if weight lifting will stunt their growth and the honest answer is no. The
idea that strength training can stunt growth is an unfortunate myth that got spread around. Many medical and
research clinics have already studied the effects of strength training on youth, and none of them have ever found
anything that have proven or supports the idea that weight lifting stunts growth. The only things that affect your
growth are nutrition, genetics, hormonal abnormalities and damage to your epiphyseal plates. Weight training cannot
damage your epiphyseal plates however the use of steroids can, so the use of steroids is highly not recommended.
Want to read a research paper about weight lifting and height growth in youths? Refer to reference 1 at end of book.
Jeffrey M. James
P LYOMETRICS
The next component that we use to help improve your vertical is plyometrics. You will soon find out that plyometrics
is actually more effective than weight lifting. This style of exercise also known as “jump exercises” is designed to use
rapid, powerful movements to help improve your overall body’s function. As a result, you will notice improvements in
your speed, vertical and quickness, all of which is incredibly important especially in the midst of a basketball game.
Through plyometrics you will teach your body to stimulate patterns of muscle contractions that are both strong and
forceful, both of which will be used to lift you higher into the air. The combination of strength training with
plyometrics will take you to new heights (literally).
Jeffrey M. James
M ENTALITY
One of the most important things that you will learn in this book is to have the proper mentality. “But mentality won’t help
increase my vertical and make me a better basketball player…” and that’s where you’re wrong. If you already have a
mentality that says you’re not going to succeed, you will not succeed.
In one study on muscular strength, participants doing a bicep curl were able to curl more if they were first slapped on the
arm. It seems that their central nervous system was awakened by the pain and they were able to perform at a higher level.
I am not however telling you to hit or hurt yourself. Your body just needs to be motivated. Music is a great technique to get
you and your body pumped up. In the case of NBA and other sports, there is always a motivational speech before every game
– it’s there for a reason. Human being do everything better with the proper motivation and mentality. Different people get
motivated by different things, so you’ll just have to find your own motivation.
N OTE
Always have the proper mentality. With the help of this training system, you will definitely be jumping higher and dunking in
a few months.
Jeffrey M. James
F LEXIBILITY
Finally, flexibility is the last essential component that we use in this system to help you increase your vertical jump.
More flexibility allows your muscles to fully contract and create more leverage, therefore being flexible is extremely
important in your quest to jump higher and be a better basketball player. There are only a few ways you can build
muscle, use your body weight to increase muscle mass and increase flexibility all at once; the most effective way is
actually through yoga. Yep that’s right, yoga.
Yoga is often overlooked by the less experienced while the best athletes know that yoga is the secret behind their
success. Yoga is a training technique that still haven’t caught on with all athletes yet and that’s what makes it special –
it gives you an edge over the competition.
Yoga is performed by athletes all over the world because of its numerous health and body benefits. In the later
chapter we will show you how yoga can help increase your flexibility and why it helps increase your vertical.
Jeffrey M. James
C H 3: G ETTING S TARTED
Now before we get to the main part of the system, there are a few things you first need to know. This chapter is in
this book because improving your vertical and being a better basketball player is not just about the training, it’s really
not. If you want to improve your vertical and be a better basketball player, you first must have the proper knowledge
and mentally that’s needed to take you and your game to the next level. In this chapter, I’ll be covering everything
you need to know before starting the system.
N OTE
Read this chapter carefully and always come back and reread it whenever you feel stuck in your training.
Jeffrey M. James
T HE B ASICS T O B ECOMING A B ETTER A THLETE

One of the biggest misconceptions athletes have is that they believe that all they have to do to get better is to simply
train more. While it’s true that training plays a huge role in getting better, it actually requires more than just training
itself. To become a better athlete, you will have to change your mentally, training habits and diet. Each ties directly
into the success and results you’ll get with this system. In later chapters, you will learn how you can change your
mentally, training habits and diet into those of the best NBA players.
Jeffrey M. James
Y OUR B IGGEST Q UESTIONS - A NSWERED

There are 3 questions that I always get from 50-60% of those who are about to start the 50 Inch Vertical system.
These questions bother most athletes and cause them to give up early. That’s why I’ve dedicated a special section in
this book to help answer these questions and clear any doubts that you might have.
Jeffrey M. James
1. Is it possible for me to dunk the ball if I’m white/Asian/etc.?
Yes it is completely possible. There is no such thing as genes holding anyone back. All the sayings
that you hear such as “white men can’t jump” are simply a myth. Everyone regardless of their race
or ethnicity can train themselves to jump higher and dunk the ball. Genes can start an individual off
with more muscle fiber but there’s no such thing as genes limiting anyone’s vertical jump potential.
2. Am I already near my vertical jump limit at XX inches? I can’t seem to get it any higher no matter how
much I train.
Everyone has a vertical potential of around up to 50 inches, so unless your vertical is already at 45+
inches, you’re nowhere near your potential. You can’t seem to jump any higher no matter how
much you seem to be training is because you’ve hit your athlete’s plateau. In the 50 Inch Vertical
jump system, we use a series of exercises and training methods to help you get over that hump.
Jeffrey M. James
3. Can I still improve my vertical at the age of ##? / I’m only ## years old, am I training too early?
Anyone at anyone age can start working on their vertical as long as their ankles and joints are in
good condition. NBA players’ verticals tend to drop once they’ve reach a certain age because
they’ve worn out the condition of their joints and ankles, not because of their age. On training too
early, anyone that is old enough to start playing competitive sport is old enough to start working on
their vertical.
This should resolve the doubt that some of you are having. My system has been helping children as young as 10 to adults
over 40 improve their vertical over the past several years. The 50 Inch Vertical system has been proven to work for all ages,
ethnicities and races so there should be no reason for you to doubt yourself. If you work hard, you can improve your vertical.
If you have any more questions, please refer to the FAQ towards the end of the book.
Jeffrey M. James
C H 4: B EING A G REAT P LAYER :

T ALENT VERSUS H ARD W ORK
One of the biggest arguments of all time is talent vs. hard work. Most of the time
people are either talented or hard working, not both. Ideally you want to be both but
finding someone that is both talented and hardworking is as rare as diamond. That’s
why it’s important to discuss which aspect is more important to help you be the best
basketball player you can be.

“H ARD W ORK B EATS T ALENT W HEN
The answer to this question is best summed up by Kevin Durant, #35 of the Oklahoma T ALENT D OESN ' T W ORK H ARD ”
City Thunder. Hard work beats talent when talent doesn’t work hard. The hardest working individuals will always beat out
the most talented lazy ones. Note the emphasis on “the hardest working”, not someone who is moderately hard working.
In their paper “Limits on the Predictive Power of Domain-Specific Experience and Knowledge in Skilled Performance”, David
Hambrick and Elizabeth Meinz shows that talent provides a huge advantage but a hardworking, low talent individual will
always beat his or her extremely talented but lazy counterpart.
Jeffrey M. James
Here’s the chart that they’ve used to compare talent versus hard work. It’s a bit confusing so I simplified it for you.
The red line is that of those who work hard and the blue line are those who don’t. Basic Cognitive Abilities basically means
talent level and Complex Task Performance means ability to perform. As you can see on the blue line of lazy people, talent
plays a huge difference in ability to perform while on the red line of hard workers, that difference becomes minimal. Most
importantly, it shows that the hardest working lowest talent individuals will outperform a talented lazy individual.
Jeffrey M. James
Don’t make the same mistake that a lot of athletes make by believing your talent alone is enough. The truth is that no matter
how talented you are, there are always going to be players that are just as talented and it’s whomever that works the
hardest that is going to be the best; it’s whoever that works the hardest that will be the captain of the team, be the one that
is getting the basketball scholarship and be the one that eventually gets drafted into the NBA or to a professional basketball
team.
Remember becoming a better athlete and improving your vertical does not happen overnight; it takes time, hard work and
the desire to be all that you can be – no matter how talented you are. It’s not going to be easy but all the great athletes and
players that you see on the local basketball courts, in the NBA or in videos had to work their way there as well. This system
will give you all the tools, tips and secrets that you need to succeed but if you’re not going to take action and work hard, no
matter how talented you are, you will not get the results you want.
Q UOTE T O R EMEMBER
“Hard work beats talent when talent doesn’t work hard” – Kevin Durant
Jeffrey M. James
T HE 4 C HARACTERISTICS A LL G REAT P LAYERS H AVE I N

C OMMON
There are 4 mental characteristics that all great basketball players have in common and it’s the driving force behind
their success. To name a few, from NBA legends from the past – Michael Jordan, Magic Johnson to future hall of
famers – Kobe Bryant and Lebron James, all of them possess these very same characteristics that led them to become
the great basketball players that we’ve all come to known. What are these 4 characteristics?
Jeffrey M. James
1. C ONFIDENCE
Self-confidence plays a huge role behind all great basketball players. You have to believe that you are great in order to be
great. If you’re constantly telling yourself that you’ll never be able to score a certain way, lead a team or that you’ll never
be able to dunk the ball, then you are already putting a mental block on your own ability to perform. When that happens,
your performance will decrease and your own doubt turns into reality.
Example: Lebron James was always a player that was labeled a “choker”, someone whose performance drops in the last
minutes of a game. He would dominate the first 3 quarters until the 4th where he’d suddenly start missing his shots and
not take as many shots. Why? It’s because he doubted himself. Whenever it was the final minutes of a big game, he
would start feeling the pressure and his performance dropped because of his mentality. It wasn’t until the 2012-2013
season that he finally got rid of that label by believing in his own ability to close-out games that he won his first NBA title
that many say he should’ve won years ago.
Example 2: Kobe was 0 for 18 on 3/31/12 scoring 0 points against the Hornets for the first 3 quarters before scoring the
game winning basket with 20 seconds left and ending the night on 3-21 shooting. Watch Video Here
Jeffrey M. James
2. C OMPETITIVENESS
Everyone’s competitive but the great players take it to another level. They can’t wait to play against other players, teams
and win. Competitiveness will drive you to the next level by making you do whatever it takes to win – pushing you to train
harder, longer just and make you do things less competitive players would never do. Competitiveness gives great players
the edge they need to be better than everyone else.
Example: Whenever Kobe Bryant gets a bad shooting night, everyone knows that the next team that Kobe is going to play
against is going to get it. That’s because Kobe, like Jordan and other greats would get pushed by their competitiveness to
perform and they would practice for hours extra just to get their shot back – giving them the edge they need to be
considered the best players to ever play the game. After his worst shooting night ever in his career, going just 3 for 21,
Kobe scores 40 points on 16 of 28 shooting in his next game 2 nights later against the Warriors. Watch Video Here
Jeffrey M. James
3. C OMPOSURE
Composure has two parts. The first part is similar to confidence in where your composure is tested when under pressure.
Do you have the ability to keep everything together or will you lose it and make costly mistakes? This first part of
composure usually ties directly with the “clutchness” of a player, the ability to perform under pressure.
The second part of composure is keeping your cool after making mistakes. Players with poor composure will let their
mistakes upset and get to them, throwing off their game. Players usually tend to lose their composure when getting beat,
especially when it’s by a considerable amount. This ruins any chance they have of making a comeback and all the great
NBA players know this.
Example: In the 2012-2013 NBA season, the Clippers were down 22 points, 73 to 95 in the 4th quarter with 8 minutes left
against the Memphis Grizzlies in game 1 of the playoffs. Having kept their composure even though it all seemed hopeless,
they won the game outscoring Memphis 24 to 1 in the final 8 minutes. The game ended 97-96 in favor of the Clippers.
Watch Video Here
Jeffrey M. James
4. F OCUS
This is a key component to success in all sports - the ability to zone in on the matter at hand and to ignore all distractions.
In basketball, it’s more about the ability to ignore distractions. If you ever plan to play for a high school, college or
professional team, this is one of the most important abilities to have. There’ll be people in the crowd cheering, booing,
and attempting to distract you when you play for a team. You need to be able to ignore all the distractions from the
crowd and maybe even from the opposing team in order to perform your best.
This is the reason why in the NBA or any professional basketball scene, most teams do much better at home than on the
road. At home, they’re more confident and there’s less distractions from the crowd. It’s also the reason why some people
play extremely well in practice or by themselves but once a real game starts, they play like a completely different player.
Do you know anyone like this? It’s because they’re not 100% confident and focused.
Example: Kobe is one of the best at maintaining focus and ignoring distractions. 2 videos, no explanation needed: Video
1, Video 2
Jeffrey M. James
Do you feel like these 4 characteristics describe who you are?
If so, perfect. You’re going to be a great basketball player someday if you’re not already. You have all the basic mental tools
you need to be an amazing player, to be considered the best of the best. However if you feel like it doesn’t describe you,
don’t worry. You don’t have to be born with these characteristics; you can always learn to be more confident, competitive,
composed and focused – it just takes time, experience and practice. Just try your best and eventually it’ll become second
nature.
Q UOTE
“You can’t call yourself great if you’re only great a few times a week - to be great, you have to be great every single day.”
Jeffrey M. James
C H 5: H EIGHT
All basketball players know that unfortunately height plays an important role in this sport. Your height will affect the
position you play, other’s expectations of you, etc. It’s unfair but we have to do the best with what we have,
especially if you’re considered one of the shorter players like me at 5’9”.
Take a look at these numbers:
Average Height of NBA Point Guards: 6’1” - 6’2”
Average Height of NBA Shooting Guards: 6’5”
Average Height of NBA Small Forwards: 6’8”
Average Height of NBA Power Forwards: 6’10”
Average Height of NBA Centers: 6’11”
Are you within the average range of these NBA players?
Jeffrey M. James
Fortunately even if you’re shorter than 6’1, the current average height of NBA point guards, there’s nothing to worry
about. It’s entirely possible to play in the NBA or professionally elsewhere even if you’re not over 6 feet tall.
Did you know that…
the shortest player to ever play in the NBA is Tyrone Bogues who is only 5’3”?
the shortest player actively playing in the NBA right now (2011-12) is Earl Boykins who is only 5’5”?
the shortest player to ever win the NBA Dunk Contest is Spud Webb who is only 5’7 and won it in 1986?
As you can see, height doesn’t stop anyone from being able to play the game of basketball professionally however
that doesn’t mean that height doesn’t play a role in the game of basketball. Height plays an important role in
basketball but that doesn’t mean that you're automatically going to be bad just because you lack the height. Take a
look at Allen Iverson for example, one of shortest players to ever play in the NBA but is highly regarded as one of the
best just because of his other skills. More important than height is your vertical jump which also affects your ability to
score, defend, rebound etc.
Jeffrey M. James
Just because someone is tall does not automatically make them a good player, however someone who is skilled and
can jump high is.
How Can I Use My Height To My Advantage?
Regardless of your height, you have to take full advantage of what you have. Taller players obviously have some
advantages but that doesn’t mean shorter player don’t have their own. Shorter players should be more nimble,
quicker and faster. You can take advantage of this by beating taller players off the dribble or cash in on the quick
plays. Like I mentioned earlier, Tyrone Bogues the shortest player to ever play in the NBA, was able to excel in his
point guard position by being a great passer, stealer and one of the fastest players on the court. Poking the ball away
from taller players when they’re dribbling is easier when you have the height advantage in this case where shorter is
better.
You can also minimalize some of the advantage taller players have by having a high vertical jump and quick vertical
explosion which the 50 Inch Vertical System helps you obtain. Height doesn’t matter if another player can jump and
reach just as high or higher. That’s why vertical jump is so important in the game of basketball.
Jeffrey M. James
H OW C AN I G ROW T ALLER ?
For those of you who wish to grow taller, I’m sorry to say that unfortunately I am no expert in this subject. My only
advice would be to hang on a pull-up bar for a minute every few days. This’ll help stretch out your spine’s connective
tissues and help you notice a temporarily height gain. However gravity over time will compress the tissues again.
Hanging on a pull-up bar consistently will help you achieve longer results.
More importantly, getting the proper nutrition and having enough hours of sleep daily will play a biggest role in your
height gain, especially if you’re still in your growing age (typically up to 21 for guys and 18 for girls).
For additional advice and help, I highly recommend you check out the FAQ once you reach the end of this book. I was
able to get help from a professional who has helped over 200,000 people in the USA from teens to adults grow 3-10
inches on their height in the just several weeks. If you are interested, please check out the FAQ for more information.
Jeffrey M. James
C H 6: N UTRITION 101
Nutrition is the first half of becoming a better athlete and will greatly help in increasing your vertical jump. A common
mistake that amateur athletes make is skipping out on good nutrition. Having a healthy diet and eating properly is
essential to seeing results with any workout system.
So let us get started, first – skip the weight management bars and meal plans. These so-called health foods are
actually horrible for you. Many of these pre-packaged foods contain added chemicals and preservatives that confuse
your body’s hormones. When your body is confused, it will store fat instead of burning fat and not understand that
the exercises you are doing are designed to change the way your muscles function. This is true of all types of
processed foods, but chances are if you are the average athlete, you are not downing a six-pack of beer and a whole
pizza every night. But just in case you are, skip the greasy, fatty, sugary, processed foods that the average Joe has
become so fond of.
You’ll notice much better results if you are giving your body the proper nutrients for it to repair your muscles
Jeffrey M. James
T HE B ASICS OF G OOD E ATING

Your body needs healthy foods to function at its most optimal level. Additionally, when your body is running
smoothly, it is easier for it to burn the fat and build the muscles that you need to launch yourself higher. Let’s face it,
if you eat a lot of junk food and you feel horrible, your body is going to let you know and you will not be making those
high vertical jumps.
Jeffrey M. James
F EED Y OUR M USCLES :

H OW Y OUR D IET S HOULD L OOK L IKE
You should always start your day off with some protein. Protein is the essential nutrition base for any athlete since it
is needed to build muscle. It’s actually quite easy to get some early morning protein, including but not limited to
1. Eggs
2. Yogurt
3. Oatmeal
4. Certain types of cereal, check the box label
5. All Natural Protein Bars
6. Peanut Butter
7. Turkey Bacon
8. Protein Shake
Most athletes choose to whip up some sort of shake with protein powder to start the day. Add in your favorite fruits
and vegetables with almond milk (high in protein) and ice cubes all in a blender for a delicious shake that will fill you
up without weighing you down. You can also choose an all-natural protein bar such as Luna, Cliff or KIND brand bars.
Jeffrey M. James
Plan this morning intake of protein as part of your daily routine. Every day your diet should consist of fresh fruits,
vegetables, lean meats, low-fat dairy and grains.
Jeffrey M. James
B EFORE T HE W ORKOUT
Since you are trying to build up your muscles and increase the way they function and store energy, there are some
food that are better than others. Before a workout you should load your body up with complex carbohydrates.
Complex carbohydrates will give you the energy to make the most out of your workout. Complex carbohydrates can
easily be found in
1. Whole grains – Filled with complex carbohydrates and proteins that fuels your muscles and gives you energy to workout. Also
low in fat and high in fiber which is great for your body. Specific examples include oats, Quinoa and brown rice, pasta, macaroni
and breakfast cereals. Anything made with whole grains or whole wheat are perfect sources of complex carbohydrates.
2. Fruits – Fruits are great for your diet as well. Oranges, pears, etc. Self-explanatory.
3. Vegetables – Broccoli, cauliflower, celery, cucumbers, cabbage, artichokes, lettuce, onions, corn, potatoes, eggplants etc.
4. Legumes – Beans, soy beans, black beans, etc.
5. Miscellaneous – Soy milk, yogurt, skim milk, dill pickles etc.
You can also fill up on complex carbohydrates the night before so that your body will feel sustained for the workout
tomorrow. I personally like to grab a homemade turkey or chicken breast sandwich using whole grain bread an hour
before a workout. It is a good source of lean protein, complex carbohydrates and is simple to make.
Jeffrey M. James
C REATINE
An optional supplement to take pre-workout is creatine. It is a highly praised and well-known secret amongst athletes that
creatine helps boost performance and efficiency. It has become a commonly accepted nutritional supplement with its
effectiveness documented scientifically.
Creatine is highly effective but is not recommended to those who are under 18, pregnant, nursing or prone to dehydration.
If you do not fall under any of those categories, I highly recommend for you to at least take a look at Creatine Supplements.
Creatine is optional but you’ll notice a significant difference in your training.
Here is the one of the best Creatine Supplements and is highly praised by tens of thousands of its users -
http://www.50inchvertical.com/r/creatine
Jeffrey M. James
A FTER T HE W ORKOUT
Post workout, you should stretch, replenish yourself and stay hydrated. Your body will feel depleted from the intense
exercises as a part of your workout. Drink plenty of water of electrolyte, low-sugar sports drinks to keep yourself
hydrated. Hydration is important for your muscles.
You will also need to replenish your body with more protein and carbohydrate. Since it’s not really convenient or easy
to have access to protein right after a workout, most athletes drink a protein supplement which is highly
recommended.
If you don’t have a protein supplement yet, I highly recommend: http://www.50inchvertical.com/r/protein
It provides 54g of protein per serving while being affordable and easy to use. Simply mix the supplement with water
in a bottle and you’ll get all the protein you need after a workout.
A RE T HESE S UPPLEMENTS S AFE ?

I am required by law to tell you to consult with your doctor for medical advices. Protein supplements however are just
providing your body with extra protein; you can easily replace supplements with chicken breast, turkey breast or food high in
protein - same with multi-vitamins. Creatine however is not for everyone, please read the Creatine page for more info.
Jeffrey M. James
D AILY D IET
On days off, when you’re resting and not working out does not mean you can slack on your diet. Even when you’re
not working out, it’s important to give your body plenty of nutrients from dark leafy greens, lean protein, fresh fruits
and vegetables and low-fat dairy. Maintaining proper nutrition will help you achieve and maintain maximum results.
In case you can’t get the all the proper nutrients from fruits and vegetables, you should be taking a daily multivitamin
to ensure you get all the nutrients you need. I highly recommend:
1. http://www.50inchvertical.com/r/optimen for Men
2. http://www.50inchvertical.com/r/optiwomen For Women
Optimum is an all-in-one supplement that will give you all your daily vitamin needs. There is a different supplement
for men and women. Remember this is not necessary if you are already getting all your daily nutrients and vitamins
from vegetables and fruits.
Jeffrey M. James
C H 7: E FFECTIVE W EIGHT T RAINING : U NLEASHED

Everybody knows that weight training should be incorporated
into your workout at least three times per week but 97% of
athletes make this same common mistake. They do
bodybuilding exercises when they’re trying to train for athletic
performances.
What do I mean by that? I mean they train completely wrong
and that’s why so many people see little to no results.
There are really two types of exercises; bodybuilding and
athletic-type exercises and the majority of people are only
taught the former.
Jeffrey M. James
A THLETIC -T YPE E XERCISES VS . B ODY B UILDING E XERCISES

What little people know about even in the athletic community is that there are two different type of exercises,
athletic and bodybuilding type. Knowing the difference is essential to maximizing your vertical gains and potential in
the shortest amount of time. The problem however is that over 97% of athletes only know about bodybuilding
exercises because that’s the one that’s being taught by trainers and gyms.
Bodybuilding exercises are as the name implies is intended for body building while athletic-type is meant for
enhancing performance. Bodybuilding exercises are done in a slow manner to limit stress on joints and is perfect for
those looking to build only strength and body physique/size. Athletic-type exercises on the other hand, are done in an
explosive manner and are meant for athletes that need to maximize their athletic performance by incorporating
speed and explosiveness into their training. One is great for building muscle mass and strength with low stress on
joints while the other is great for those who need to build strength, speed and explosiveness for athletic reasons.
Jeffrey M. James
Ever noticed how even NBA players look completely different than professional body builders? That’s because
athlete-type exercises aren’t great for building muscle mass but is perfect for performance enhancement. 97% of all
athletes don’t know th difference and that’s why they see little to no results no matter how hard they train.
Who Can Jump Higher?
Or
Although conventional wisdom from observing tells us otherwise, it is definitely the guy on the left, Derrick Rose of
the Chicago Bulls – one of the players with the highest verticals in the NBA. Andy Haman, the professional body
builder on the right might be stronger with bigger muscles but he cannot jump like Derrick Rose.
Jeffrey M. James
P ROPER A THLETIC T RAINING – S PEED

Now that you’ve learned about bodybuilding vs. athletic-type exercises, and why so many people have trouble
improving their vertical, here is the proper way to train to improve your vertical.
First of all, remember this formula –
Strength x Speed = Power
The most basic rule in training for athletic performance is to complete your reps as fast as possible in explosive bursts.
I’ve had way too many trainers in the past tell me to complete my reps in a slow pace, “to create burn”. Unfortunately
that’s only good for creating muscle tear and muscle mass, not for building explosive power that we need to take off
for a huge jump.
Think about it this way – when you take off for a jump, you need to muster a huge force of energy instantly and
training slowly to create burn does not prepare your body for this. Doing all your lifting and exercises in quick
explosive bursts however does. You want to train your body to be able to muster a huge amount of strength as fast as
possible.
Jeffrey M. James
Research has also shown that the faster we move a given weight, the more work and tension that the muscle
experiences. The faster we push against a weight, the heavier it is to our muscle fibers. That’s why you should always
complete your repetitions as fast as you can in short explosive bursts.
Now on to the second part of proper athletic training…
Jeffrey M. James
P ROPER A THLETIC T RAINING – S TRENGTH

Strength x Speed = Power
So obviously after discussing about speed, we now have to talk about strength where a lot of athletes make mistake
on as well. What usually happens is that athletes are training with the wrong weights. By wrong weights, I mean they
use weights that they can complete 3 sets of 8-12 repetitions with.
For those of you that are saying that sounds normal or that’s how I was taught, then you’ve just proven my point.
That is a bodybuilding exercise style, not athletic type. Unfortunately that’s how many people are still taught today
without knowing the difference.
So what is the formula for most effective weight for athletic-type training? The answer is 85% of your max.
For example, if you can only do a particular workout with 100 pounds for one rep, then you should be using 85
pounds with that workout. You might only be able to do 2-6 repetitions using this weight but that is perfectly fine.
Jeffrey M. James
Remember we are aiming to build strength, not muscle mass. Doing the extra reps with a lower weight is better if you
wish create muscle tear/mass but it’s definitely not better if you’re looking for maximum strength gain.
Another big mistake that people make with their training is that they never adjust the weights that they you’re your
muscles always need to be challenged. After every week or two, you need to find your new max and increase the
weights that you work with.
You need to constantly increase the weights that are being used to push your body to the limits and to not get stuck
in an athlete’s plateau. When your muscles are used to lifting heavier weights, it is easier for them to lift your body
higher into the air during a jump. Manipulating the body and teaching it to employ more force in a shorter amount of
time is what will make you succeed in this system.
P LEASE R EAD !
For precaution and safety, always have a spotter with you when you’re trying to determine your maximum weight.
Estimate your max if you don’t have a spotter, never risk the injury.
Jeffrey M. James
T HINGS TO R EMEMBER
1. You need to train for power which is strength x speed. Aim for low amount of reps with heavier weights.
2. Follow these rules
a. Unless otherwise noted, always use 85% of your max for every exercise. Your max for an exercise is the
maximum weight that you’re able to complete 1 rep on. Example: If you can complete an exercise using a
weight for 2 reps, then that is NOT your max. You would then increase the amount of weights used until
you find the weight that you’re only able to complete 1 rep max on.
b. Finish your repetitions as quick as possible; complete each rep in a quick burst movement to train for
explosiveness.
3. Find out your new max weight every week and readjust the weights that you use for each exercise.
Jeffrey M. James
S AFETY T IPS AND W ARNINGS FOR W EIGHT T RAINING

Weight training is important but if you do not take proper precautions you could be injured and set your progress
back by months. Be sure not to overload yourself when you are working with weights. Your body will give you clear
indication that it has had enough or that you are pushing it too hard. Weight training should be limited to every other
day at most. Your muscles need time to rest. Here are some additional safety tips for weight training:
1. Breathe deep and through the nose when lifting weights. Holding your breath can result in dizziness and possibly lead to fainting.
Breathing through the nose helps cleanse the deepest part of your diaphragm as well.
2. Keep your joints loose. When you lock your joints during weight training your risk the chance of causing substantial injury to your body.
Joints and ligaments are likely to tear or cause you great pain because they are stuck in one place under the weight of your exercises.
3. Always keep knees slightly bent when lifting any weights.
4. Be careful and always have a spotter when trying to determine your max weight. If you don’t have a spotter, you can just use an
educated estimate as your max.
Jeffrey M. James
Warnings:
Ankles – Your explosive capacity will be greatly heightened following this training. This however means that there will
be more pressure and risk on certain joints in your body especially your ankles. Ankle braces are recommended
during the training and whenever you plan to make explosive jumps/dunks.
Allow Enough Time to Recover and Don’t Overwork Yourself – A common problem among motivated and
enthusiastic athletes is that they do not give themselves enough time for a proper recovery. Working out day after
day does not give your muscle time to grow and strength. It is counter-intuitive and ineffective. Allow each muscle
you’ve worked out 24-48 hours to recover. If your muscle still feels sore or tired, rest an additional day.
Prior Injuries – If you have sustained prior injuries, injuries that might put you at risk when doing strenuous exercises,
this system might be unfit for you. If you are unsure whether or not this program is safe for you, please contact your
medical professional.
Remember, always train safely. Improper training is worse than no training.
Jeffrey M. James
T HE E XPLOSION W ORKOUT
Over the next few chapters, I will show you all the exercises used in the 50 Inch Vertical explosion workout. Please remember
that proper vertical jump training is more than just weight lifting and working out. Working out is only one of the many
aspects of my system which includes Plyometrics, Yoga etc. For best results, you should also maintain a proper diet and
complete proper warm ups, both of which are covered in the previous chapters.
P LEASE N OTE
The workout planning sheet is available after the explanation of all the proper exercises and training.
Jeffrey M. James
C H 8: W ARM U PS A ND S TRETCHES
Warming up and stretching is essential before any workout or game. Some beginner athletes often overlook the importance
of warming up and put themselves at risk of injuries, cramps and lower performance. Increasing your flexibility by warming
up will boost your body’s ability to react and exert strength. When you’re more flexible, your muscles can contract and exert
with less resistance, therefore you’ll be able to exert more force thanks to the free range of motions. This is why Yoga is
recommended.
Warming up and stretching is also important because you do NOT want to get injured or have a cramp in the middle of a
game. Imagine being in a competitive match and you suddenly get leg cramps, letting your team down. Injuries can also
sideline you from playing basketball for weeks or months at a time, so you’ll want to reduce the chances of getting any
injuries at all.
Jeffrey M. James
W ARMING U P
How should you warm up? Honestly, it doesn’t really matter. You just need to do a light activity/exercise for a few minutes
that will warm your muscles up before a workout or game. You can
1. Do a light 3-4 minute jog
2. Ride on the bicycle machine for 5 minutes
3. Jump rope for 5 minutes
4. Do any type of light activity that will increase your heart rate but not wear you out
The whole purpose of the warm up is to get your heart pumping a little faster and not to tire you out. If you are doing a warm
up that is wearing you out before the actual work out or game, then you’ll want to decrease the warm-up’s intensity. When
your heart starts to beat faster, you’re getting more blood pumped into your muscles therefore your muscles will work better
during the workout or game, lifting more weights etc.
Jeffrey M. James
S TRETCHING
After you have gotten your blood pumping with the warm up, you definitely want to stretch out those muscles so that
they can relax and be ready for you when you need them. Static Stretches are the best for increasing your vertical
jump because they help lengthen the muscles, increase blood flow and improve range of motion.
You can either follow your own stretches or follow these stretches for guidance. Hold each stretch for 8-10 seconds unless
specified and do 2-3 sets of each. This is an important step to improve your flexibility, don’t skip over this step. Stretching is
just as important as warming up and the workout after!
L OWER C ALF S TRETCH
1. Stand a little more than arm’s length distance away from a wall.
2. Legs shoulder width apart, feet facing the wall.
3. Lean in towards the wall with your arms stretched straight out.
4. Lower your Heals to the ground.
Jeffrey M. James
H AMSTRING S TRETCH
This stretch targets your hamstring muscles and is important if you intend to run or jog.
1. Lie down on your back with your knees bent and feet on the floor.
2. Lift your right leg up perpendicular to the floor.
3. Use both hand to grab the thigh to support the leg.
4. Straighten the leg and slowly pull towards your head.
5. Repeat for other leg.
P SOAS S TRETCH
This stretch will help lessen the resistance of your muscles during your vertical jump.
1. Stand in a low lunge position with your back gluten tightened.
2. Push your hips forward into the knee without pushing the front knee pass the foot.
3. Lean back to the opposite side as your back leg and twist.
4. Remain in this position for 20 seconds. At this time you should feel a pulling sensation through your
groin.
5. Release and repeat on the opposite leg.
Jeffrey M. James
A NTERIOR T IBIALIS S TRETCH
This stretch will help decrease the resistances in your calf as you jump.
1. Sit with your butt on your heels.
2. Slowly lean backwards until you feel the stretch in your shins.
3. Feel free to hold your knees if you think you may fall.
4. Remain in the position for 20 seconds. Repeat for 5 reps.
L AT S TRETCH
This stretch will help to loosen your muscles as you reach upwards.
1. Stand straight up with your feet hip width apart.
2. Place one hand behind your head.
3. Place the opposite hand on the elbow of the arm that is behind.
4. Pull the behind arm slowly to the opposite side until you feel the stretch through your arms.
5. Remain in this position for 20 seconds. Repeat on the other arm.
Jeffrey M. James
A FTER W ARMING U P – T HE 3 C ORE E XERCISES
Every day after your warm up and before heading to your training or work out, complete these 3 core exercises. I call these
the 3 core exercises because they’re the backbone to your whole training. These 3 exercises will help you work on your
jumping form, build leg strength and help you notice the improvements in your vertical.
1. S TILL J UMPS –
Find a spot that you cannot yet touch with your hand with your current vertical. Stand directly underneath and
jump up as high as you can while reaching your hand outward to try to touch the spot. Land, gather your
composure and repeat. 2-3 sets of 8.
2. C ONSECUTIVE S TILL J UMP –

Same as still jumps but immediately after landing, explode back up as fast as you can. 2-3 sets of 8.
3. S QUAT J UMPS –
First find a chair or a spot where you can squat down to chair level. Sit or squat down until you feel the chair
or are at chair level and then jump up as quickly and as high as you can. Repeat for 3 sets of 8. This exercise is
described further in the Squat section.
Even if you are not training/working out on a certain day, you can still complete these exercises for some quick training.
Jeffrey M. James
C H 9: W EIGHT T RAINING
A big mistake a lot of people make is that they assume that in order to have a high vertical jump, they just have to lift
weights nonstop. That can’t be further from the truth; the truth is that while weight lifting is important in training
your vertical, it’s not the main component. There’s still plyometrics, squats, yoga and sprinting that are all essential to
having and maintaining a high vertical. That’s why many athletes get stuck with a pitiful vertical jump; they only focus
on one aspect such as weight lifting or squatting.
You’ll notice that later in the workout worksheet later in the book, you are recommended to weight lift for 60+
minutes. That does not mean do the following listed exercises for 60+ minutes. Simply complete the following
exercises and continue on with your normal or any weight lifting routine. That could be any exercises that you do
normally and could be targeting any part of your body. Overall fitness and conditioning also plays a role when training
for a high vertical jump. That’s why weight training for 60+ minutes is recommended.
Jeffrey M. James
H OW M ANY R EPETITIONS I N A N ORMAL S ET ?
Throughout this book, you might notice some exercises does not include how many repetitions in a set like this –
Repeat for: “X” Normal Sets
Whenever you see repeat for x number of sets and no repetitions stated, you should do as many repetitions as you can for that
particular exercise. This could be anywhere from 2-10 reps each set because you’ll be using 85% of your max weight for these
exercises. If an exercise does include how many repetitions to do, that means you should not be using 85% of your max weight for
that particular exercise.
W HAT I S A B URNOUT S ET ?
For a few exercises, you might notice this
Repeat for: “X” Normal Sets and 1 Burnout
A burnout set is a final set in which you burn out all of your last remaining strength and muscles. You should always do the burnout
set last. You start by doing a normal set using 85% of your max weight. Then once you can’t do any more repetition with that
particular weight, lower the weight that you are using by 10-20 pounds. Force out as many repetitions as you can. Once you’re at
your limit again, lower the weight by another 10-20 and repeat. Repeat this until you’re left with no or almost no weights left. For
example, a barbell minimal weight would be the barbell itself. Once you get to the minimal or left with no weights, do one final set
to force out all your remaining muscle fiber.
Doing this, you will “burnout” that particular muscle by using it to its full capacity. You’ll also draw out the dormant muscle fibers
that previously lay dormant in your body.
Jeffrey M. James
D EAD L IFTS
Dead lift is an advanced exercise that is argued to be the king of all exercises. Dead lifts help target your lower back and
erector muscles. These muscles help propel your body upward and create momentum.
How to Perform a Dead Lift
1. Have a barbell loaded with 85% of your maximum weight for dead
lifts. If this is your first time, practice with just the barbell or no
weight at all to get a feel of the exercise.
2. Arch your back and bend your knees as you overhand grab the bar.
Your palms should be facing you and not the direction you’re facing.
3. Hold the bar and bring your body to an upright position. Keep the bar
in control while doing this with as much explosion as possible when
you lift it up.
4. Lower back the bar while your back is arched and knees bent.
5. Repeat.
This is an advanced exercise and can easily cause injury to your lower back if done incorrectly. Practice first with light weights
to get the feeling of the exercise down. You should be wearing a lifting belt while performing this exercise.
Repeat for: 3 Normal Sets and 1 Burnout
Jeffrey M. James
H ANG P OWER C LEANS

Hang clean is a powerful exercise that targets your hamstrings, glutes, calves, back and shoulders however it can also be
harmful if done incorrectly. Do not attempt this exercise if your body is not in moderately fit condition.
1. Knees bent, legs shoulder width apart.

2. Using a straight bar/barbell, hold the bar slightly
wider than shoulder width apart.
3. Jump and pull the weight up at the same time,
bring your elbows underneath the bar and hold
the weight up.
4. Hold for 2 seconds.
5. Let the weight drop back down to your legs and
repeat.
Practice makes perfect. For your first few tries on this

exercise, use only a barbell with no added weights to practice your form. Make sure you understand how this exercise fully
works before trying this with extra weights. Have a spotter with you when you are testing your max weight.
Repeat for: 3 Normal Sets
Jeffrey M. James
D UMBBELL L UNGES
Most of you reading this book should be no strangers to lunges. It’s a common exercise used to strengthen your quads,
glutes and hamstrings, all muscles that are involved when jumping. Lunges are perfect for improving your lower body and
can be done virtually anywhere.
1. Start by standing up straight.

2. Hold either dumbbells in each hand or a barbell over
your head.
3. Step forward with one leg until your legs forms a 90
degree angle,
4. Pause for a second and return back to starting position
using the leg in the front to push off the floor.
Jeffrey M. James
C H 10: S QUATS
Strength training is not just about lifting weights; it also includes using your body mass as weight to strengthen your
muscles. When it comes to increasing your vertical, you want to utilize the power of squats to help strengthen the
lower half of your body. Squats are perfect since it incorporates all of your leg muscles in one movement. Knowing
how to do an effective squat will greatly benefit your lower limbs. On the next few pages there are several different
squats with instructions that you should follow and incorporate as part of your training routine.
Jeffrey M. James
S QUAT J UMPS
A jump squat is one of the best ways to improve your explosiveness and leg strength.
To do a jump squat, follow these steps:
1. Place legs with feet shoulder width apart.
2. Squat down as if you are about to sit in a chair.
3. Lower yourself as close to the ground as possible.
4. Use your legs to launch yourself straight up and off of the ground into the air.
When you come back down, immediately return to the squatting position.
When the time comes that you are able to increase the intensity of this squat, you can do so by adding lightly
weighted gloves and ankle weights. Be sure to keep your back straight and do not lock your knees on impact to avoid
being injured with this exercise.
Repeat for: 3 Normal Sets of 8 Repetitions
Jeffrey M. James
S UMO S QUATS
At some point in your life you have probably seen a Sumo wrestler squat in a movie, while these men are usually
extremely large, a properly performed sumo squat can quickly tone inner thigh muscles. To complete the sumo squat
follow these steps below:
1. Stand with your knees straight, feet shoulder-width apart and
pointing in an outwards direction.
2. Keeping knees straight, reach down and grab your toes. Bend
your knees only if necessary.
3. Now slowly lower your body into a squat while your chest,
shoulders and head rises up.
4. Rise back up to original position.
You should be able to feel your thigh and glut muscles being worked on in this move. Else your form is incorrect and
you should practice in front of mirror if so.
Jeffrey M. James
S PLIT S QUAT J UMPS

One of the most intense squats, the split squat jump is excellent at toning and strengthening your leg muscles. Using
weights is not necessary but highly recommended. In order to do a split squat jump, follow these following steps:
1. Locate a weightlifting bench that is a bit lower than knee height and has a
padded top in your gym. The cushioning is important to help protect you
from unnecessary bruising. Can use other objects.
2. Place the top of the ankle one foot on the bench with the bench behind you.
Your foot that is not in use should be two or three steps in front of you.
3. Squeeze your leg muscles as you slowly lower into a lunge position.
4. With the foot that is on the floor, jump and explode up without the other
foot leaving the bench. Once you land, switch foot and repeat.
If you’re using weights, always make sure to have a spotter when doing a strenuous exercise such as this. Practice this
exercise with no weights first to get the form down.
Repeat for: 3 Normal Sets and 1 Burnout – No burnout necessary if not using weights
Jeffrey M. James
C H 11: P LYOMETRICS : G ETTING S TARTED

Think of your favorite athlete in your favorite sport… how is he or she like? Most likely he or she is quick, efficient, strong and
explosive. That’s the difference between the elite and those who are merely average. Did you ever wonder how he or she
obtained this ability to be strong yet quick and agile at the same time? The answer is plyometrics.
Plyometrics is a jump training exercise that was developed by Yuri Verkhoshansky, a Russian sport scientist in the
1960s. Plyometrics is an intense training method that was designed to help improve performance by increasing the
individual’s muscle contraction speed and power. Basically it helps the user’s muscles reach maximum strength in a
shorter amount of time and remember, Strength x Speed = Power.
All plyometric exercises involve some sort of jumping hence it is often known as or referred to as “jump training”. Plyo helps
boost your speed, power and explosiveness, all of which are crucial to start improving your vertical and being a better
athlete. Plyo has been shown to help a variety of athletes including but not limited to basketball players, sprinters, football
players and volleyball players improve their game. In a sense, all athletes can benefit greatly from being quicker and stronger
by adding plyometric exercises to their work out.
Jeffrey M. James
P ROVEN E FFECTS OF P LYOMETRICS

A study published in the 1992 volume 6, issue 1 of the Journal of Applied Sports Science Research showed the
immense effects of plyometrics on different individual’s vertical jump. Participants were separated into 3 different
groups with each group following a different method of training for 6 weeks. At the end of the 6 weeks, they’ve
checked up with everyone and here are their findings-
1. The group that did only squats for 6 weeks saw an average increase of 3.30 cm.
2. The group that did only plyometrics for 6 weeks saw an average increase of 3.81 cm.
3. The group that did both plyometrics and squats for 6 weeks saw an average increase of 10.67 cm.
As you can see, the groups that did only squats or plyos for 6 weeks only saw an average increase of 3-4 cm on their
verticals while the group that did both plyometrics and squats saw an average increase of 10.67 cm or 4.2 inches.
Over an 8 week period, that’s an average increase of 5.6 inches using only squats and plyometrics. In the 50 Inch
Vertical system, we also combine this with other techniques to help push that number to over 10 inches in just 8
weeks. I know you can’t wait to get started so here we go…
Jeffrey M. James
P LYOMETRIC E XERCISES :
D EPTH J UMPS
A depth jump is performed by standing on an elevated surface and jumping to a lower
one. The motion is similar to if you decided to jump into a lake off of a dock. Start by
standing on an elevated surface that is around two feet or higher for more intensity
above the ground. Jump down, carefully, and be sure to bend at the knees all the way
down. Next, rocket yourself back up into the air with all of the inertia and strength that
you can muster. It’s important to jump back up as high as you can. The idea of this
plyometric exercise is that it will quickly help your muscles be more “rubberband-like”
with substantial elastic energy being stored.
Jeffrey M. James
L ATERAL H URDLE J UMPS

Lateral hurdle jumps are an easy, effective and powerful plyometric exercise. To do a lateral hurdle jump, simply-
1. Stand besides an object 1-2 feet high (the object can be higher for a
more intense training).
2. Bring your knees up and jump vertically and laterally off the ground and
to the other side of the object.
3. Land on both feet and immediately jump back over to the other side.
4. Repeat without taking any pauses between jumps.
Make sure that you can actually jump over the object consistently before using an
object that might be too tall for you. You do not want to risk injury for this exercise. Each jump over the object is considered
1 repetition.
Jeffrey M. James
T UCK J UMPS
Tuck jump is a simple exercise that will help improve your agility, power and vertical jump. Do this exercise on a soft landing
surface if possible or wear shoes with padding to minimize impact on your joints.
1. Start by standing shoulder width apart, knees bents and arm at your
sides.
2. Explode up and bring your knees to your chest.
3. Land on the balls of your feet and repeat immediately with minimal
pause on the ground.
Try to bring your knees as close to your chest as possible on this jump. Also try to
minimize your time on the ground; you want to keep up your pace on this
exercise.
Jeffrey M. James
L OADED J UMPS
During a loaded jump you will jump from the ground while holding a weight. Start by selecting a dumbbell that is 30%
to 40% of your total max weight. This is considered a light load but starting off small and working your way up will
help build muscle slowly without over working them. Stand on the ground with your feet shoulder width apart. Hold
the dumbbell in front of your core/chest area and keep it centered. Bend at the knees and then launch yourself into
the air. You should be able to feel a deep stretch in your quadriceps if this exercise is done properly.
R EMEMBER
Plyometrics are extremely beneficial for your vertical jump however you should understand that these exercises are
intense and if done improperly as described above, there’s a chance you might be injured. If you are currently mildly
overweight or obese, you should wait until your body is more fit before attempting plyometrics.
Jeffrey M. James
S AFETY T IPS FOR P LYOMETRIC T RAINING

1. Before starting any plyometric training program you should have high levels of leg strength and be overall well-
conditioned.
2. Start off slow with exercises, maybe completing two or three per day, and then build up.
3. Be sure to always land on the balls of your feet to help absorb shock to your joints, this will help keep them safe
and protect your ligaments.
4. Due to the intensity, plyometric training should be limited to three times per week.
5. Wear cushioned footwear to help with the impact on your joints. Adding a fitness mat is also recommended and is
not a bad idea.
Watch As Your Vertical Explode As You Keep Up With Your Plyometric Training
Jeffrey M. James
C H 12: Y OGA - I T H AS M ORE B ENEFITS THAN Y OU T HINK !

I’ve read a lot of books and listened to a lot of people regarding how to improve my
vertical jump, yet there was only one person who ever told me the benefits of yoga.
Now that I have witnessed how it has improved my jump and those I teach, I cannot
think of creating any vertical jump training plan without it. Somewhere along the line,
yoga was labeled as being all about stretching and meditation, but it is so much more
than that. Many of the top professional athletes attribute the increase in their athletic
ability to all sorts of “girly” exercises, most especially yoga and ballet. A complete yoga
workout each day will help build muscle quickly, build your body’s strength and
thoroughly increase your flexibility. Not only that, yoga helps cleanse the body
internally so that you feel your best and your body is at its best for you.
Jeffrey M. James
I know what you are thinking – I’m not flexible. I used to think that too, but yoga is not about flexibility. It is about
learning to use all of the muscles in your body to build flexibility. The secret to why yoga is so effective at building
muscle is in the breathing. When you breathe in yoga you should take a deep breath in through your nose and the
hold it before exhaling, deeply, through the nose. It is important to breathe through the nose because it reaches WAY
down into your diaphragm to push out the stale air. Most importantly proper breathing with any exercises will keep
oxygen flowing to the muscles and prevent you from getting sore.
Yoga is complex and can be difficult to understand through words, that’s why I highly recommend taking a yoga class
or learning through an instructional DVD. However I understand that this option might not be possible for everyone
which is why I’ve included this special yoga section as a bonus.
Over the next few pages are a few simplified yoga poses that will help with your flexibility and conditioning. If you are
not going to take a yoga class, consider following these poses for flexibility and conditioning of your body. Yoga is
optional but recommended.
Jeffrey M. James
Over the next few pages are a few simplified yoga

poses that will help with your flexibility and
conditioning. If you are not going to take a yoga
class, consider completing these poses for
flexibility and conditioning of your body. Yoga is
optional but recommended.
Jeffrey M. James
T REE P OSE
One of the most popular and most difficult yoga poses is the tree pose. During this pose you will balance on one leg
to help build muscles in your thighs, calves and core.
1. Stand with your feet shoulder width apart and shift all of your weight to one leg.
2. Set your non-weight bearing foot flat against the inside of your thigh.
3. Pull your core muscles together and slowly pull your body to the center. Do not lean on the
weight bearing leg, you should look like you are standing on both feet, but of course you are
only standing on one. You will feel like you are falling, that is ok.
4. Place hands at a location that balances you. Many people choose to put their hands in the air,
out to the sides or folded in prayer at the hearts center.
5. Hold this pose for 60-seconds. Be sure to keep breathing deep. If you are shaking, feel like you
may fall over or feel slightly out of breath, then you are doing the pose correctly!
6. Switch legs and repeat.
You can make this pose more challenging by wrapping your index finger around the big toe and holding one leg out to
the side, as straight as possible.
Jeffrey M. James
C HAIR P OSE
This pose works out your arms and your legs and is similar to the tree pose except you are bending your knees similar
to when you are doing a squat.
1. Stand straight up with your head looking forward. Inhale and raise your arms over your
head with your palms facing each other.
2. Exhale and bend your knees, trying to make your thighs as parallel to the floor as you
can. For this pose, it is okay for your knees to extend past your feet. Try your best to
form a right angle or 90 degree with your thigh and your torso.
3. Make sure your back is still straight with your lower back sticking out to keep balance
and continue slowly inhaling and exhaling.
4. Keep the pose for 30 seconds to a minute and then slowly straighten your knees and
lower your arms to your side.
The lower you go and the more parallel your thighs are to the floor, the hardest this pose is.
Jeffrey M. James
S TANDING F ORWARD B END (U TTANASANA )

Right after doing the Chair Pose, switch into the Standing Forward Bend also known as the Uttanasana. This will help
stretch out the muscles you’ve just used. Follow these directions to do the Uttanasana:
1. Standing straight, bend forward from your hip joints and not your waist.
2. Keep your legs straight while placing both your palms to the side of your
legs. If this is not possible, bend your legs just enough to have the palm of
your hand on the floor.
3. Keep inhaling and exhaling slowly.
4. Stay in pose for 30 seconds to 1 minute
5. Slowly lift yourself back up.
Keep your lower body bent as low as possible for extra intensity.
Jeffrey M. James
T RIANGLE P OSE
Another great pose designed to condition your legs and build muscle. To perform the triangle pose, follow these
steps:
1. Stand straight with your arms to your side. Spread your legs till they are 3.5 to 4 feet
apart.
2. Raise both your arms to your side, parallel to the floor. Keep them your arms
shoulder blades wide apart with your palm facing the ground.
3. Lower yourself while keeping your arms wide open towards your left leg from your
hip joint and not the waist. Rest your left hand on your shin, ankle or floor –
whichever one possible.
4. Your right hand should be pointing directly towards the ceiling now. Turn your head
and face your right hand.
5. Stay in this position for 30 seconds to 1 minute and then switch legs.
If this pose is too easy for you, spread your legs wider apart and rest your hands lower towards the floor.
Jeffrey M. James
C H 13: S PRINTING F OR S PEED AND E XPLOSIVENESS

Please take note that I am talking about sprinting, not jogging or
running but sprinting. Jogging and running helps you tone your
body and muscles but it also KILLS the muscles in your legs. It is
actually counter-productive to your training if done for long periods
of time (over 30 minutes each jog/run). Just look at famous long
distance runners, Olympic runners, they are ALL extremely lean and
can run for long distances but lack the muscle or explosiveness
which is required in taking off for a high vertical jump.
Sprinting on the other hand helps add power and quickness that’ll help when you take off for a jump. Look at NBA
players for this example, they only sprint from one end of the court to the other and never do any sort of prolonged
running. They are the ones having all the explosiveness and taking off for dunks, not the long distance Olympic
runners.
Jeffrey M. James
The following rule is IMPORTANT or else you’ll be training yourself completely wrong. You want to train for quickness
and power, not for endurance. Training for endurance might feel like you are training the right and proper way but
you’ll never notice any significant vertical boost. Remember this rule for all of your training and you are that much
closer to jumping higher and dunking a basketball.
W HAT TO D O :
1. Find a place to sprint, treadmills work as well. Have something like a stop watch or a phone with you to keep track
of your time.
2. Start the timer on your stopwatch or phone and start sprinting as fast as you can. If you’re on a treadmill, set the
speed to a little below your maximum sprinting speed for safety reasons.
3. Once you feel yourself slowing down and can no longer sprint at your maximum speed, move onto the next step.
4. Slow down, stop the timer and start jogging (walk if you must).
5. Once rested (don’t rest over 2 minutes), start the timer and start sprinting again.
6. Keep this up until you’ve reached the minutes you’ve set for yourself.
Jeffrey M. James
If you don’t have a stopwatch or a phone with a timer app, you can do this instead. Just set for yourself a number of
times/reps that you’ll sprint and stop. By this I mean let’s say you set your sprinting reps to 5. You’ll start sprinting
and once you stop from feeling yourself slowing down, that’s considered 1 rep. You’ll just repeat for 5 reps if you
don’t have a timer. However timer is recommended.
In just 2-3 weeks of sprinting, you’ll be amazed at your new speed and quickness. For those who find 5-10 minutes of
sprinting too difficult, you can start off at less and eventually go higher. Feel free to increase the minutes as sprinting
gets easier or as the weeks go by. You should set the total time so that you are completely out of breath and worn out
at the last minute. This is NOT an easy task but the results will amaze you.
Jeffrey M. James
C H 14: C REATING Y OUR W ORKOUT P LAN

Your vertical jump will not improve overnight. On the next page I have created a basic 3 week plan that will ease you
into the program. Remember you have to be committed to all of the training. Just because plyometrics is too hard or
you think you look ridiculous doing yoga does not mean that you can skip out on those training. Improving your
vertical in the shortest amount of time possible can only be accomplished by combining all the proper workouts
together to turn your body into a powerhouse of strength, energy and quickness.
There is no workout plan that is fit for everyone. Everybody is different and as you are reading this book, you may be
out of shape, in the best shape of your life, old, young, etc. It is up to you to create a customized plan that fits you and
your schedule, but you can follow the 3 week plan on the next page as a guide.
The plan on the next page is designed for a moderately fit individual. Try it for the first few days or the first week and
adjust it if it’s too easy or too hard for you.
Jeffrey M. James
Week 1 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

Core Exercises Y Y Y Y Y Y
Yoga Y Y
Squats Y Y Y
Weights (Mins) 60+ 60+ 60+
Plyo Jumps Y Y
Sprinting (Mins) 5+ 5+

Yoga Y Y
Squats Y Y Y
Plyo Jumps Y Y Y
Sprinting (Mins) 7+ 7+ 7+

Yoga Y Y
Squats Y Y Y
Plyo Jumps Y Y Y
Sprinting (Mins) 7+ 9+ 11+
Jeffrey M. James
N OTE
Remember the workout plan above is only to be served as a guide – you do not have to follow the exact schedule or the
number of minutes. Depending on your current body fitness and schedule, you’ll have to adjust the workout plan for
yourself. A blank workout sheet is available at the end of this book for you to print and fill out. If you would like for me to
look at your new schedule, simply send it to me in an email and I’ll let you know how the schedule looks.
After the first 3 weeks, you must create your own personalized schedule. That’s because by week 4, everyone’s new
conditioning will be different depending on whether they followed the guide exactly, skipped a few days, followed a proper
diet etc. You will have to see how the past 3 weeks felt and create a new schedule accordingly. Each week should get harder
and harder unless you felt like the previous week was too tough on your body. If so, just follow the previous week’s schedule
again.
C HALLENGE Y OURSELF !
Always reassess yourself after every week and adjusts your weights and minutes accordingly.
Jeffrey M. James
C H 15: G ETTING S OME I NSTANT R ESULTS

Nowadays, we all expect things to be fast and instant. Why not instant vertical improvement as well? In this chapter, I’ll be
discussing a few things you can do to see an instant 3-5 inches improvement in your vertical.
Jeffrey M. James
T YING Y OUR S HOES P ROPERLY

The first tip is to tie your shoelaces up tight and properly. This might sound ridiculous and obvious to some however I
often see basketball players especially those wearing Jordans or Nikes, not lacing up properly. They tuck the shoelaces
away inside their shoes, remove the shoelaces completely or just not tie it properly. This is a horrible idea because
not only does this put your ankles at risk, you are also losing speed and explosiveness from your feet sliding around in
your shoes.
So first thing’s first, before you train or play basketball, lace up properly.
Jeffrey M. James
P ROPER J UMPING F ORM
The second tip is to work on your proper jumping work. Most people are jumping improperly which causes their
explosiveness and vertical to be diminished. Below is a 2-step process on how you can jump correctly and to your full
potential.
T HE A PPROACH
With the approach, the best thing you can do is imagine that you are running for a ramp. If you were running for a
ramp you would be going full speed ahead, because the more speed you have, the more air time you will get. When it
comes time for your vertical jump, keep this in mind. A lot of people stop or slow down just before they jump which
ruins their momentum. You want to keep moving with full momentum right into your jump. If you do this properly, it
will feel like you have literally lifted off the ground during your jump.
Jeffrey M. James
T HE T AKE -O FF
Now that you understand the approach, you want to really force that jump. Imagine yourself on a trampoline. When
you are jumping up and down, you gain momentum through your body thrusting you upwards in conjunction with the
trampoline that you are bouncing on. While you are running at full speed you should be planning to thrust yourself
upwards with everything you have. Be sure to give your knee just a slight bend in the muscles so that they are
engaged and ready to propel you upwards. Do not overdo this step by over-bending or you will end up slowing down
and jumping not as high which makes this counterproductive. Prepare to use both your feet to take off since two feet
is easier than one. You should plan to use both feet at the same time until your vertical gets way up.
Practice the proper jumping form whenever you can, even when you can’t dunk yet. It will prepare you for when you
finally can dunk, plus it will give you something to measure your progress on.
Jeffrey M. James
J UMPING 3-5 I NCHES H IGHER I NSTANTLY
This last tip will help those of you who want to start jumping 3-5 inches
higher in the next 5 minutes. It’s definitely possible and is perfect for
those of you who need some instant results.
How do you do it? All the details are available inside Vertical Jump
Training Exposed, the first issue of the free weekly magazine that I write
for all members of the 50 Inch Vertical system. The first issue is
available for download here. Let me know what you think about the
first issue and what I can include in future issues.
All issues will be sent to the same email address that received the download link for this book.
Jeffrey M. James
C H 16: P RE -G AME W ARM - UP

Right before a game or testing your new vertical prowess, you’re going to need a really good warm up. You need a warm up
that’s a lot more intense than the one you do before a workout. Your body and muscles are going to be under a lot of
pressure in a short period of time, so a pregame warm up is vital.
More importantly, the proper warm up will allow you to jump that extra few inches higher to give you all the advantage you
need. Well technically the warm up doesn’t really make you jump higher; you’ve always had this jumping ability but without
the proper intense warm up and stretches, you were jumping nowhere close to your full potential.
W HY D O W E H AVE 2 D IFFERENT W ARMUPS ?

We have 2 different warmups because the purposes of the warmups are different. There’s no need to ready your muscles to
jump at maximum capacity before a workout so a lighter warm up is sufficient. However if you are about to start dunking,
play a game or show off your vertical prowess, your muscles need to be able to exert at full force for the dunk or jump.
Jeffrey M. James
These are all basic warm-up exercises and are pretty self-explanatory. If you don’t understand or are confused by any of
them, simply send me an email or easily look it up on youtube. If you feel that the following warm up wears you out too
much, you can decrease the number of repetitions. Just make sure that you are still sweating a little which indicates that
your body is actually warming up.
1. High Knee Jumps - 15 to 20
2. Front Leg Swings – 15 to 20 x 2 Sets
3. Toe Touches – 10 x 2 Sets
4. Ankle Rolls – 60 Seconds Per Ankle
5. Butt Kicks – 15 to 20
6. Side Leg Swings – 15 to 20 x 2 Sets
7. Normal Squats – 10 x 2 Sets
8. Walking Lunges – 10 x 2 Sets
9. Arm Swings, Both Directions – 15 x 2 Sets Per Arm
Jeffrey M. James
C ONDITIONING Y OUR L EGS P RE -G AME

Next you want to help stiffen your muscles by activating them before the game. That way when your feet hit the ground, you
will have the momentum you need to push off. You want your legs and muscles ready to leap off the second you get on that
court; your tendons and muscles need to be stiff and ready to react, to get the most momentum into the air. Jump roping is
the easiest and fastest way to work those muscles and help them get stiff quickly. Complete three sets of jump roping for 30
seconds each. Try to keep your feet together and really get that bouncing motion off the ground. Alternatively if you don’t
have a jump rope, you can simply jump in place following the motions of a jump rope using the same number of sets.
Jeffrey M. James
C H 17: D ON ’ T A CT L IKE A N E LEPHANT

Before we end, there’s a story that I’ve heard from a friend that I want to share with you. Listen carefully as this can help be
the difference between success and failure in your training. Hopefully this story will be as much of an eye-opener for you as it
was for me.
“Don’t Act Like An Elephant!”
You might know that in India, elephants are commonly used for manual labor but have you ever wondered how the handlers
restrain them when they typically weigh over 8,000 pounds? They definitely don’t have steel cages lying around everywhere
so how do they make sure the elephants don’t get loose and run away?
While the elephants are still young and weighing only around 200 pounds, their handler would tie them to an object with a
heavy rope for days. They would struggle day and night but they would never be able to break the rope and get free.
Eventually they would just give up and never try again simply because they’ve accepted the "fact" that the rope is
unbreakable. From that moment on, even till when the elephants become adults weighing over 8,000 pounds, they would
never attempt to break free again because they “know” that they have no chance at all!
Jeffrey M. James
As you can tell, the limits on the elephants are not real but only exist in their minds. It’s a self-imposed limit that hinders
what they do because they figure it would never be possible. Unfortunately we as humans are also pre-programmed with the
same sort of self-imposed limits. These boundaries are not real but exist only in our minds.
The first step to breaking these limits is to never say "it's impossible" or "there's no way I can do that". Pick a huge goal that
you want to achieve but never considered because you've always thought that it was impossible and tell yourself that it's
possible with time, dedication and hard work. Want to be the best basketball player in your state? No one’s stopping you.
Want to be a professional athlete? Go for it.
For the 50 Inch Vertical system, tell yourself that you can obtain a 50 inch vertical and don’t believe that anything is
impossible. Break out of your mind’s “limit” and achieve what you want to achieve. Improve your vertical and speed, start
dunking, be a professional basketball player - anything is possible. Don't believe the "impossible" and don't doubt yourself.
Your perception of yourself will be the key to success. If you doubt yourself, you will always subconsciously sabotage yourself
no matter what you do or how hard you try. Remember, “Don’t Act Like An Elephant”.
Jeffrey M. James
C H 18: C ONCLUSION
If you commit to putting this system into action, I guarantee that you will find that this system is unlike any other. You
will quickly find yourself jumping higher, feeling stronger, running faster and being an all-around better athlete. I
know how frustrating it is to feel like you are not reaching your full potential no matter how hard you try and that’s
why I am always available to help. If you ever have any questions you want answered, you can always contact me on
my personal email at support@50inchvertical.com. I will try my hardest to get back to you as quick as possible but
keep in mind that I occasionally travel for coaching so my replies can take up to 48 hours.
In the end, it’s about maintaining a proper diet, doing effective training and having a strong work ethic. Stay
committed, stay focused and I guarantee you will reach your potential and be the player you’ve always wanted to be.
N OTE
Take a look at the next chapter for answers to all the Frequently Asked Questions that I get from my users.
Jeffrey M. James
C H 19: FAQ
1. Who was the professional trainer that you mentioned in your About Me?
Unfortunately due to the non-disclosure agreement that I’ve signed and for legal reasons, I cannot mention
who this trainer is. He’s a well-known trainer that works with professional teams (NBA, NCAA) and athletes
across the US but more than that, I cannot say.
2. I can touch the rim, how much longer until I can dunk the ball?
There are too many different factors for me to give anyone a concrete answer. It will depend on how
physically fit you are, your current vertical, if you’re already eating a proper diet and where you are at on the
athlete’s plateau. Someone who can touch the rim is usually 6-8 inches away from being able to dunk the ball.
Assuming your vertical is already quite high since you can touch the rim, the time it’ll take you to gain 6-8
inches will be slower than someone who can’t touch the backboard yet. Following my system, it should take
you approximately 6-8 weeks before you can dunk but there are other factors that could speed it up or slow it
down.
3. How can I get taller?
Like I mentioned earlier in chapter 5, I’ve found a professional “height trainer” when I was researching about
height. He has helped over 200,000 people from teens to adults grow 3-10 inches taller in just several weeks.
If you are interested in growing taller and adding several inches to your height, I highly recommend you take a
look at this: http://www.50inchvertical.com/recommends/growtaller
Jeffrey M. James
4. Is there a physical copy of this book?
Unfortunately no, due to copyright and piracy issues, we cannot offer the general public physical copies of our
book. However this book can be downloaded and viewed on any computer, laptop, tablet or smartphone.
5. My question wasn’t answered in the FAQ, how can I contact you?
You can always contact me by emailing me directly at support@50inchvertical.com. I will answer any and all
questions you have personally. However remember that since I am a human being also and not a computer,
please give me some time to get back to you. I will usually reply within 24- unless I am on a trip.
Jeffrey M. James
R EFERENCES
In this final chapter are the articles and papers that I’ve referenced to in the earlier chapters. You are not required to read
them, they are only for those who are curious and wish to learn more about strength training research.
1. S TRENGTH T RAINING FOR Y OUNG A THLETES

John A. Bergfeld, M.D.
Cleveland Clinic Sports Health
Head Team Physician, Cleveland Browns and Cleveland CAVS
Athletes strive toward achieving their personal best. As coaches, parents and physicians, we need to be able to guide
them so they can reach their goals without injuring themselves. One way to prevent injuries is having the athlete train to
increase strength and flexibility of muscles through a strength training program.
With every young athlete, the question eventually arises: What is the appropriate age for a child to start strength
training?
Before answering this question, let’s define strength training: This refers to a method of conditioning designed to
increase an individual’s ability to exert or resist force. The goal is not to see which child is the strongest, but to improve
the musculoskeletal strength. Strength training can mean using weights, or it can mean doing sit ups, pushups and leg
curls without weights.
Jeffrey M. James
Despite the previously held belief that strength training was unsafe and ineffective for children, health organizations such
as the American College of Sports Medicine (ACSM), The American Academy of Pediatrics (AAP) and the National Strength
and Conditioning Association (NSCA) now “support children’s participation in appropriately designed and competently
supervised strength training programs.”
Experts have found that strength training programs can be safe, effective and may also help prevent certain sports-
related injuries among young athletes. Recent findings suggest that strength training during childhood and adolescence
may make bones stronger, a benefit which can last a lifetime.
As far as what age a child should start such a program, here is a good rule of thumb: If 7- or 8-year-olds are ready for
participation in organized sports or activities such as little league or gymnastics, then they are ready for some type of
strength training program. For children starting out in weight training, lifetime fitness and proper exercise techniques
should be emphasized. Adults designing training programs should provide a stimulating environment that helps children
develop a healthier lifestyle.
Before beginning, children should have a healthy, balanced diet, to make sure they are getting enough carbohydrates,
protein and dietary fat to maintain energy for exercise. This is also part of the healthy lifestyle image that will help
athletes through their adult years.
When teaching children proper techniques for strength training, keep in mind that children learn best by doing. Show the
child the correct technique, then closely supervise them to make sure they understand how to do it. Pushups and sit ups
are great for beginners, but as they advance, young athletes may want to try weight machines or free weights to enhance
their work outs and to keep themselves from getting bored with the same routines. This is fine as long as an adult is
available for teaching the correct lifting techniques and to supervise the athlete’s progress.
Warming up and stretching should be performed before every class. Since children are more prone to heat illness than
Jeffrey M. James
adults, they should be encouraged to drink plenty of water throughout the workout. For a beginning program, start with
one set of 10-15 repetitions of 6-8 exercises that focus on the major muscle groups of the upper and lower body. Start
with light weight and high reps and increase the load and decrease the reps as strength improves.
In general, two to three training sessions per week on nonconsecutive days is sufficient. Remember, strength training
should be one part of a total fitness program.
Teaching young athletes the benefits of a healthy lifestyle and strength conditioning can give them the strong base on
which to build their adult lives.
Adapted from an article by Avery D. Faigenbaum, EdD, CSCS, assistant professor of exercise physiology in the Department
of Human Performance and Fitness at the University of Massachusetts-Boston.
SAFETY FIRST
The following guidelines should be included into a program for youth strength training:
1. Give children realistic expectations.
2. Teach them positive lifestyle habits.
3. Supervise technique closely.
4. Give proper instruction and programming for upper and lower body exercises (i.e., bench press and leg press).
5. Give proper instruction and programming for single and multi-joint exercises (leg curl and shoulder press).
6. Allow gradual increases in volume and intensity, usually 1-2 pound increments.
7. Systematically vary their strength training program for diversity.
7. Encourage participation in a variety of sports and activities.
Article can be found at: http://www.50inchvertical.com/r/clinicpaper

Jeffrey M. James
Week _ Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

Core Exercises
Yoga
Squats
Weights (Mins)
Plyo Jumps
Sprinting (Mins)

Core Exercises
Yoga
Squats
Weights (Mins)
Plyo Jumps
Sprinting (Mins)

Core Exercises
Yoga
Squats
Weights (Mins)
Plyo Jumps
Sprinting (Mins)
BLANK WORKOUT SHEET

Jeffrey M. James
Our books are designed to provide information about the subject matter covered. They are sold with the
understanding that the authors and the publisher are not engaged in rendering legal, accounting, or other
professional services. If legal advice or other professional assistance is required, the services of a
competent professional person should be sought.
Every effort has been made to make our books as complete and accurate as possible. However, there may
be mistakes both typographical and in content. Therefore, the texts should be used only as general guides
and not as the ultimate sources of the subject matters covered.
The authors and the publisher shall have neither liability nor responsibility to any person or entity with
respect to any loss or damage caused or alleged to be caused directly or indirectly by the information
covered in the book.
Copyright © 2011-2014.
All rights reserved worldwide.
No part of this book may be copied or resold.
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Ch 2: Brief Overview .................................................................................................................................................................................................................. 8

Weight Training ................................................................................................................................................................................................................................ 9

Ch 3: Getting Started ............................................................................................................................................................................................................... 13

The Basics To Becoming a Better Athlete ....................................................................................................................................................................................... 14

Your Biggest Questions - Answered ................................................................................................................................................................................................ 15

Ch 4: Being A Great Player: ...................................................................................................................................................................................................... 18

Talent versus Hard Work ................................................................................................................................................................................................................ 18

The 4 Characteristics All Great Players Have In Common ............................................................................................................................................................... 21

How Can I Grow Taller? .................................................................................................................................................................................................................. 30

Ch 6: Nutrition 101 .................................................................................................................................................................................................................. 31

The Basics of Good Eating............................................................................................................................................................................................................... 32

Feed Your Muscles: ......................................................................................................................................................................................................................... 33

How Your Diet Should Look Like...................................................................................................................................................................................................... 33

Daily Diet ........................................................................................................................................................................................................................................ 38

Ch 7: Effective Weight Training: Unleashed ............................................................................................................................................................................. 39

Athletic-Type Exercises vs. BodyBuilding Exercises ......................................................................................................................................................................... 40

Proper Athletic Training – Speed .................................................................................................................................................................................................... 42

Proper Athletic Training – Strength ................................................................................................................................................................................................ 44

Safety Tips and Warnings for Weight Training ............................................................................................................................................................................... 47

The Explosion Workout............................................................................................................................................................................................................ 49

Ch 8: Warm Ups And Stretches ................................................................................................................................................................................................ 50

After Warming Up – The 3 Core Exercises ...................................................................................................................................................................................... 55

Ch 9: Weight Training .............................................................................................................................................................................................................. 56

Dead Lifts ........................................................................................................................................................................................................................................ 58

Hang Power Cleans ......................................................................................................................................................................................................................... 59

Dumbbell Lunges ............................................................................................................................................................................................................................ 60

Ch 10: Squats ........................................................................................................................................................................................................................... 61

Squat Jumps .................................................................................................................................................................................................................................... 62

Sumo Squats ................................................................................................................................................................................................................................... 63

Split Squat Jumps ............................................................................................................................................................................................................................ 64

Ch 11: Plyometrics: Getting Started ......................................................................................................................................................................................... 65

Proven Effects of Plyometrics.......................................................................................................................................................................................................... 66

Safety Tips for Plyometric Training ................................................................................................................................................................................................. 71

Ch 12: Yoga- It Has More Benefits than You Think! .................................................................................................................................................................. 72

Tree Pose ........................................................................................................................................................................................................................................ 75

Chair Pose ....................................................................................................................................................................................................................................... 76

Standing Forward Bend (Uttanasana) ............................................................................................................................................................................................ 77

Triangle Pose .................................................................................................................................................................................................................................. 78

Ch 13: Sprinting For Speed and Explosiveness.......................................................................................................................................................................... 79

Ch 14: Creating Your Workout Plan .......................................................................................................................................................................................... 82

Ch 15: Getting Some Instant Results ........................................................................................................................................................................................ 85

Tying Your Shoes Properly .............................................................................................................................................................................................................. 86

Proper Jumping Form ...................................................................................................................................................................................................................... 87

The Take-Off ............................................................................................................................................................................................................................... 88

Jumping 3-5 Inches Higher Instantly ............................................................................................................................................................................................... 89

Ch 16: Pre-Game Warm-up ...................................................................................................................................................................................................... 90

Conditioning Your Legs Pre-Game .................................................................................................................................................................................................. 92

Ch 17: Don’t Act Like An Elephant ............................................................................................................................................................................................ 93

Ch 18: Conclusion .................................................................................................................................................................................................................... 95

Ch 19: FAQ ............................................................................................................................................................................................................................... 96

1. Strength Training for Young Athletes ................................................................................................................................................................................. 98

Blank Workout Sheet ............................................................................................................................................................................................................. 101

muscle and maintain it easily without spending hours at the gym.

C AN W EIGHT L IFTING S TUNT G ROWTH ?

plyometrics will take you to new heights (literally).

actually through yoga. Yep that’s right, yoga.

it gives you an edge over the competition.

you need to know before starting the system.

T HE B ASICS T O B ECOMING A B ETTER A THLETE

Y OUR B IGGEST Q UESTIONS - A NSWERED

1. Is it possible for me to dunk the ball if I’m white/Asian/etc.?

C H 4: B EING A G REAT P LAYER :

basketball player you can be.