philosophy of higher jump

PHLOSOPHY

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*You Do Not Have The Full Program
To get the complete program, you must activate your
BoingVERT Jump Society membership. The site is Members
Only, Invitation Only. (If you did not buy BoingVERT Blast Off!
then the program you are looking at is NOT the complete
program.) There are additional exercises as well as unique
exercises that are part of the program but NOT contained in
these PDFs.

Further, each exercise must be done correctly as demonstrated
in the videos.
More yet, the dietary information you need to maximize your
vertical potential is located only in the Members Only Site.

*Note: If you did not purchase BoingVERT Blast Off!
You do NOT have the full program.

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*Copyright Infringement
By purchasing BoingVERT Blast Off! You give your consent that
you will NOT illegally share this program. Each document is
encrypted and can be traced to the Email Account by which it
was purchased.
Copyright infringement is the act of violating any of a copyright
owner’s exclusive rights granted by the federal copyright act.

*Note: The legal penalties for copyright infringement are:
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The law provides a range from $200 to $150,000 for each work
infringed.
Infringer pays for all attorneys’ fees and court costs.
Infringer pays the actual dollar amount of damages and profits.
The court can issue an injunction to stop the infringing acts.
The court can impound the illegal works.
(The infringer can go to jail)

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BoingVERT PHILOSOPHY BOOKLET

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Table of Contents
Introductory Letter from Dr. Jump
About Program Creator
Section 1- Introduction
Section 2 - Jump Science Classroom
Section 3 - The BoingVERT Philosophy
Section 4 –The BoingVERT Program
References*

*Apply to all materials in BoingVERT Blast Off Jump System
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Introductory Letter from Dr. Jump
Dear BoingVERT Athlete,
Congratulations! You hold in your hand what I am personally promising will change
the way that you jump and allow you to reach heights you never thought possible.
With a fine-tooth comb, I have ravaged through every piece of jump-specific
research that I could get my hands on. I didn’t just read it; I have compiled, studied,
and challenged it. Second, I have had the unique opportunity to listen to and spend
time with some of the most amazing sports scientists and coaches our industry has
ever seen. Not only have I been greatly influenced by their findings but I am positive
that by paying it forward you will now benefit, as well. In addition, I have spent
countless hours analyzing and dissecting what makes elite jumping athletes perform
to their near superhuman levels (this includes the freaky athletic FH Global team
members). Last but not least, I have tested out the theories on athletes of all levels to
enable me to formulate the most optimal training theories as it pertains to
increasing jump performance. All of this has been done in the quest to change the
way that jump performance is approached around the world. Thus, I am excited
beyond belief to have this opportunity to reach out to you and more importantly
show you the proven ways to walk the sky.
I have often said that I would never design a mass jump training program. Well, I
guess I learned to never say never! When I was approached by the team members of
FH Global regarding the development of the BoingVERT program I could
immediately sense their passion and energy to give the BoingVERT athlete every
advantage to learn to walk the sky. They could have easily gone with a cookie-cutter
training program that would be suboptimal for the majority of you but they didn’t
do that. They had a greater purpose. Their desire was in giving you, the athlete, the
ability to reach your goals in the most scientifically-proven and results-driven
fashion. Thus, I decided to jump on board with them and help take you to the next
level of your potential. I firmly believe that no matter where your current jump skill
mastery lies, you can improve through the dedicated use of this program. The
BoingVERT program was designed with this singular goal in mind.
This industry is always changing. That said I am never done learning and I will
continue to do everything in my power to ensure that I am able to offer you support
and expertise in your journey. We at BoingVERT are committed to your excellence.
Thus, be sure to keep an eye out for information that we will provide you in the
future that will continue help take you to further levels.

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I want to thank Guy and Dillon from FH Global for believing in my abilities and
bringing me on-board for this unique opportunity to help those who are chasing
greater stars in the sky. I want to thank the incredible athletes of FH Global who not
only provide an example of excellence to athletes across the globe but allow me to
study their unique prowess in order to better improve others. I also want to thank
the numerous leaders throughout the industry that have shaped me and my line of
thinking so that I can more fully enable athletes to become more today than they
were yesterday. Most of all, I want to thank YOU, the athlete, for having the
determination and commitment towards bettering yourself and reaching for new
heights. Your passion fuels mine. You are the ones who inspire me to hone this craft
to the point that I strive to each and every day. You have my enduring word that the
program that you hold in your hands will not disappoint you in your quest to be
your best.
May you all continue to chase bigger and better dreams. Do not listen to the
naysayers. And do whatever it takes to achieve everything you could ever hope for.
NLBTS-No Limits but the Sky!

Shawn “Dr. Jump” Myszka, CSCS*D

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About the Program Designer
Shawn Myszka (aka Dr. Jump) is the Co-Founder/Athletic Performance Director of
Explosive Edge Athletics in Minneapolis, Minnesota, which currently trains many of
the top athletes in the state of MN on all levels and he serves as a consultant to
coaches at numerous professional, collegiate, and high school athletic
programs. Shawn is a well-known and highly sought-after clinician who is a true
leader in the field of jump training, plyometrics, and sport-specific power
development. He is a frequent presenter at strength coach and sports-specific
conferences nationwide. Shawn, who is the Founder of the Plyometrics/Jump
Training Special Interest Group, has also recently developed the first-ever Jump
Training Certification designed for coaches looking to specialize in training to
increase jump performance. Shawn’s professional research is centered specifically
on testing the latest training concepts, theories, and trends related to jump training
and development. This focused-research has helped him to author countless articles
focused on jump training techniques in various publications over the last number of
years. In addition, Shawn serves as an adjunct professor in the Exercise Science
Department at Bethel University in St. Paul, MN. Finally, Shawn is a founding
member of the Minnesota NSCA Advisory Board and was voted the 2008 Minnesota
NSCA Trainer of the Year.
Education and Certifications
CSCS*D-Certified Strength & Conditioning Specialist with Distinction through the
NSCA
SPS-Speed Power Specialist through Strength Pro
SES-Speed & Explosion Specialist through the National Association of Speed &
Explosion
CPS-Certified Physique Specialist through the International Physique Professionals
Association
Masters of Science degree in Exercise Science with an emphasis in Performance
Enhancement from California University, 2011
Bachelors of Science in Health Promotion/Wellness with an emphasis in Strength
Training from the University of WI-Stevens Point, 2003

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Introduction
We know why you are here…you have one singular training goal…to jump as high as
humanly possible. More specifically, you want to jump like the athletes of
BoingVERT fame. While we can’t promise that you will ever be doing 720 betweenthe-legs dunks, we can promise that the BoingVERT program will take you to
another level that you are not used to.
The BoingVERT manual was not created to be a thesis or dissertation for you to read
before you can ever get started. Quite frankly, we have done the research. We know
what science has proven to work and not work. We have broken down the most
pertinent research, combined the findings, and put it in an easy-to-follow template
that will help you in your quest to reach your full jump mastery levels. We took it
upon ourselves to relate the research in a simple way to the methods incorporated
in this program. The brief explanations in this manual are by no means
comprehensive but it will help to put us all on the same page. Furthermore, we don’t
need you to magically have a new profession as an exercise scientist when you have
finished reading the manual but it is important that you know and understand what
you are trying to accomplish.
Now that you have become a BoingVERT athlete you are part of our family. We are
not going to leave you high and dry. We want to continue to give you the help and
support that is needed throughout your journey towards the sky. We will be able to
do this through your active participation in the BoingVERT community and sites.
That said the plan that you hold in your hands is relatively simple and straightforward. For the majority of individuals out there, this approach is spot-on to what
is required to make gains in leaping ability. Simply put, there is no need to
overcomplicate matters any further than this. The time will come down the road for
more detailed investigations as one advance up the ladder of jump mastery.
However, many will probably attempt to add more into the plan but it should be
warned that this will often be counterproductive in relation to jump performance
gains. Stick to the plan exactly and it will get you optimal results. However, veer off
in anyway and it could result in overtraining, injury, and at minimum, subpar
results.
NOTE: We could sit here and bore you with literature reviews of the research that is
out there regarding the concepts of jump performance. However, the fact of the
matter is that most of you won’t necessarily care about the whys. The thing that
most of you care about is that you are getting up higher than you ever have. And we
will enable you to do just that. However, there will be those people who do wish to
learn more. For those individuals, we have provided references at the end of the
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program manual which will go far in serving those athletes who would like to
perform additional research and read some of the pertinent information regarding
where many of the BoingVERT program ideas were developed.

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Jump Science Classroom
Because of the importance of vertical jump performance enhancement in many
sports, the attainment of qualities important in the execution of jump-specific tasks
has been an area that has been very well-researched by sports scientists for
decades. It’s intuitively obvious to say that by even slightly increasing one’s jump
performance he/she may increase his/her earning capabilities in their sport by
hundreds of thousands of dollars. Not only can superior leaping ability dictate the
strategy and outcome of many sport events, it also is one of the most important
physical performance determinants and can offer coaches tremendous insight into
the physical attributes of a given athlete. Beyond that, we know that jumping high is
cool and can make you a boss over your peers!
No one has taken in more scientific evidence along with the unique combination of
analyzing some of the top leapers in the world than we have. We assure you of that.
Thus, BoingVERT focuses on the heavy-hitting concepts that have been proven over
and over again in research. We are not claiming to have any secrets. What we are
offering are the proven methods to increasing jump performance in a calculated and
periodized fashion that will drastically increase your jumping prowess. After
continually performing jump-specific research and through the very detailed
analysis of BoingVERT jumpers, we are able to establish key factors that will affect
jump performance above all other concepts. By focusing on these factors, you too,
will progressively increase your ability to get up in the air like no one else. A very
brief discussion of each of those keys will be shared below.
The BoingVERT Key Factors to Jumping High
Jump Movement Skill is Paramount
How you jump and move will determine much of your success. It has been shown
that all of the strength in the world means nothing if your body doesn’t have the
correct movement patterns to use it in the most optimal fashion. Have you ever
wondered why you may see athletes who have high mastery levels performing very
basic movement skills as part of their training? There is a reason for it: the athlete
must continue to put the proper movement patterns in place on a continual basis.
That said, it is has been proven by some of the top sports scientists the industry has
ever seen that technique in any sport skill is never constant. Meaning, once we selfoptimize our jump technique and the corresponding coordination, we can’t be sure
that it will necessarily be repeatable. This becomes truer as your physical
characteristics become improved. Your technique will be ever-changing. On that
same note, because of the vast differences among individuals (in regards to their
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biomechanics, neuromuscular characteristics, and physical qualities), there will be
no one optimal technique that applies for all athletes. This is contrary to popular
belief but it should make greater sense as to why this is the case as you continue to
read about the variables that pertain to jump mastery and performance. However,
there is a single, most optimal jump technique and coordination movement pattern
for YOU based on what makes you who you are. Thus, the BoingVERT Jump System
will require you opportunities to perform jump technique days throughout the
program to continually give your neuromuscular system the opportunity to learn
your proper jump movement patterns.
Overall, maximal effort jumping is a bigger part of the BoingVERT Jump System than
it is in many other vertical jump programs on the market. Improper movement
patterns not only rob you of your jumping power and energy, but it can lead to great
dysfunction and increased risk of injury in both the short and long-term. In order to
optimize jump movement patterns, we must look to combine both neuromuscular
efficiency along with biomechanical efficiency. This means not only will we utilize
exercises that put you in a position that orchestrates optimal movement patterns
but also do it in ways that will take advantage of your body’s force characteristics.
Because of the lack of attention in this regards (i.e. a focus on optimizing
technique/coordination) for most athletes, they are currently performing their jump
tasks in ways that are hampering their performance greatly. Thus, this new
emphasis is going to be an invaluable contributor to one jumping higher. The jump
patterns of athletes who are of more beginner status can vary widely as the whole
execution of jump acts are still relatively unstable. As more repetitions take place,
these variations decrease and the movement pattern begins to become an
involuntary act that requires very little thinking to execute. Remember, only perfect
practice will make perfect and take you in the direction that you want to go.
Landing/Plant/Absorption
It can be said that how well we take-off is going to be determined by how well we
plant or land. The reason is because the amount of energy that is being absorbed by
the body and its tissues while we are planting/landing (or going through its
downward stretching phase on a countermovement jump) is going to be
considerably greater than the amount of force being produced while the body is
pushing off. When an athlete lands from a jump he/she will be required to absorb
anywhere from 3 to 8 times his/her own bodyweight depending on the dynamics of
the specific jump and the landing style employed. In addition, Newton’s Law would
tell us ‘every action has an equal and opposite reaction.’ Thus, if we teach our bodies
to take in additional force in a more efficient manner, it will inherently be able to
exert more force out. Put more simply, if we increase how well we plant or land, we
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increase our ability to take-off. The idea of decreasing time-to-stabilization (TTS),
where TTS refers to how long it takes to dynamically stabilize the body, is one that
has great correlation to improvement in jump conditions. Because of this, you will
notice that there is great emphasis in the BoingVERT Jump System on eccentric
movement actions and the elastic energy capabilities of the muscle and tendon
complex. This emphasis makes the BoingVERT program much different than any
others on the market. If a program neglects this key concept, it will lead to jump
technique inefficiencies and/or could manifest into a non-contact injury. There will
be much more to come on optimal landing concepts as you continue to read this
manual.
Rapid Change of Direction into Take-off
In the highest performing athletes, the transition time between eccentric and
concentric actions (between downward and upward) is completed in the most rapid
fashion possible. This is both by training and by design. This fast transition will
allow for the greatest utilization of energy stored during the downward phase as
well as the greatest build-up of maximal forces earlier in the upward phase of the
jump. This speed will also allow for the agonist muscle groups (i.e. the muscle
groups that will contract in order to produce force for your take-off) to temporarily
change their force characteristics and allow for greater speeds due to the
involuntary stretch reflex that is built into them. You may have heard of the stretchshortening cycle (SSC) before. That is exactly what we are referring to here when we
speak of this combination of elastic energy and stretch reflex. This SSC is present in
most jump tasks in which the contributing muscle groups are first stretch-loaded
and then shortened quickly to add to the concentric power production capabilities.
We will see this type of SSC-action during the execution of a countermovement jump
(where one flexes at the knees and hips first before pushing-off to propel upward)
or during an approach/running vertical jump (where the plant phase acts as the
rapid stretch before push-off). When this SSC is present, the action becomes very
sensitive to both the rate and the magnitude of the stretch. Meaning, how fast and
how deep one proceeds through his/her stretch phase will dictate just how much
contribution is realized from the properties of the SSC. The SSC makes movement
much more fluid, efficient, and less demanding. Thus, we should always look to take
advantage of it whenever we can in both the movement efficiency we display in
jump-specific tasks as well as the exercises we select. The SSC will allow us to
change direction rapidly and reduce how long it takes to produce movement.
Coincidently enough, a short time-to-takeoff (TTT) has often been correlated with
high-performing jumpers. This ‘TTT’ can encompass each phase of the jump action
(eccentric/plant, amortization/transition, and concentric/push-off) and is defined

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as the time from which the individual begins their eccentric/plant action to the time
that the toe leaves the ground. Overall, each component of the BoingVERT Jump
System will have specific exercise protocols which work towards decreasing TTT
through the attainment of specific physical traits and qualities.
It’s about Speed of Movement
Watch any great jumping athlete and the first thing you are bound to notice that
separates him/her from the ordinary jumper is their extraordinary speed of
movement. This is no accident. Whether they attained it through concentrated
training or it happened as a by-product of self-optimization, the fact of the matter is
their crazy movement velocities are a big key to their jumping prowess. The
fortunate part of this is that we can train our bodies to move in a similar fashion. We
are what we repeatedly do. Thus, we must train with methods that will emphasize
the movement speeds we attain during jumping conditions. We know that with
jump-specific tasks we have very limited amounts of time to produce force and
move in the direction that we desire to go. For example, during the ground support
phase of a plant and jump, our feet may be on the ground for only 300 milliseconds.
Maximum force development requires 600-800 milliseconds in most individuals.
Thus, to piggyback what will be said below during the brief discussion regarding the
role of strength in jump performance, it should become very apparent that speed is
of much greater importance than strength for the attainment of most jump-task
prowess. Jump height is ultimately determined by the velocity our bodies are able to
attain at takeoff.
Role of Strength
We won’t sugarcoat it: a certain amount of strength is required to reach your
maximum jump mastery potential. However, much can be done without the use of
resistance/strength training.
The question is usually posed then, “do I need to perform strength work in the form
of weight training as part of my quest for jumping maximally?” The answer is no.
That said muscular strength does contribute to jump performance. However, focus
on strength only results in significant vertical jump increases in individuals who
begin with average or below average strength. The reason for this is because
sometimes strength methods are usually incorporated in a very slow fashion with
an overemphasis on what occurs during the concentric portion (upward/push-off
phase) of a jump movement. To add to this discussion, it’s important to note that
training-induced improvements in maximal strength or force output during slow
movements do not always produce improvements in vertical jump characteristics.
This is due to the fundamental exercise concept of the force-velocity curve. What
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this states on a basic level is that as force of a given movement (or exercise) goes up,
velocity inherently goes down and vice versa. We see this when any athlete attempts
to lift maximum loads in an exercise as this often requires very slow muscle actions.
In contrast though, jump height is going to be dictated by velocity at take-off so we
must do everything in our power to increase the velocity-specific characteristics of
the body to optimize jump performance. Some advocates of heavy strength training
to improve jump performance will certainly balk at this claim. However, it is
doubtful that any of the BoingVERT jumpers (or any of the top jumpers in the world
for that matter) are going to blow anyone away in the weight room with superior
strength feats. They do possess high relative strength ratios (more on this topic to
come in a bit) but they are not champion power lifters by any means.
The Nervous System
It has been stated that the production of or increase in any style of strength quality
(this includes maximum strength, acceleration strength, reactive strength, etc.)
begins at the neuromuscular process. The nervous system is extraordinarily
important in its overall role in jump tasks. Perfecting the motor pattern of jumpspecific movements and achieving true Jump Mastery is based primarily around all
the working neural mechanisms at hand. Each aspect of the BoingVERT Jump
System will strive to increase the contraction of the important muscle groups at the
right instant in time in jumping tasks, increase synergist muscle group activities
while decreasing antagonist activity through reciprocal inhibition, and optimize
stretch-shortening cycle activity and elastic energy utilization. Overall, the
perfection of personal Jump Mastery during the long-term use of the BoingVERT
Jump System will be realized to a great degree based on its ability to enhance the
efficiency of the neuromuscular system to produce movement in jump-specific
tasks.
Relative Power Capabilities
One’s relative power capabilities (i.e. power output per unit of bodyweight) have
been proven to correlate closely to vertical jump performance. Some research
findings have actually concluded that one’s power to weight ratio is going to have
the greatest impact on maximum speed attainment in jump-specific tasks. It should
be obvious that it will take much greater power outputs to move a heavier athlete
from point A (plant) to B (take-off) than it will for an athlete of lighter body-mass.
Thus, one of the quickest ways to improving upon your jump performance is to rid
yourself of additional body-mass that is not contributing to power development for
jumping. One look at the top jump or speed athletes in the world (think of any of the
top dunkers of BoingVERT or an athlete like Usain Bolt) and you will visually realize

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that they are not carrying around a lot of extra body-fat. There is some conflicting
research as to the exact value that one’s body-fat should be in order to jump
optimally but a good generalization is that it should be less than or equal to 8-10%
for males and around 15-17% for females. However, there are numerous ways to
test body-fat levels and all have varying degrees of error in their measurement.
Overall, decreasing body-fat can be a legitimate goal in and of itself when attempting
to optimize jump performance. That said a minimal amount of body-fat should
always be maintained (5% for males, 12% for females). However, these values are
very rare and rather unlikely in the majority of individuals. If you are relatively
untrained, you are likely to see a gain in muscle mass and a reduction in body-fat
through the course of the BoingVERT Jump System. The program’s umbrella goals
are not necessarily centered on this but it is a positive by-product that often
happens in athletes who are in this type of state (untrained, etc.). If you are an
experienced athlete and/or someone who has been training consistently for an
extended period of time, it will be more difficult to achieve this same body
composition goal through the progressions in the program. If you fit into this latter
category and feel as though you will need to lose a significant amount of body-fat
(i.e. that you need to lose 3% or more) in order to optimize performance, then you
would be best advised to focus on that goal (loss of body-fat) for the short-term by
increasing energy expenditure (calorie reduction/restriction along with
cardiovascular endurance training) to help increase your fat-free mass that you are
carrying. Once your body-fat gets into a more productive range for optimal jump
performance, it will be a better time to complete the BoingVERT Jump System in its
entirety. More discussion of this topic will take place later in this manual.
Key Muscle Groups
When looking at the research done on jump coordination and the numerous
investigations into why people may jump the ways that they do; we quickly realize
that some predictable patterns of muscle contributions are likely to take place.
These predictions will allow us some insight when designing training programs
specific to increasing jump performance but also should be taken with a grain of salt
as oftentimes these studies have been completed on non-human participants (i.e.
computer simulation models). However, because of physical differences when
working with humans, each individual will have slightly different contributions from
each muscle group and/or joint area, as well. This is to be expected and is part of the
nature of the beast when working with human subjects. That said the BoingVERT
Jump System was designed with exercises that will work to enhance the forcevelocity characteristics of the key muscle groups in precisely coordinated fashions

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(i.e. the right muscle groups being activated at the right time) that will directly carry
over to jump-specific movement patterns.
In addition, different jump-tasks themselves will require different contributions
from each of the muscle groups that are stretching and shortening in order to
produce movement. For example, a standing countermovement jump is likely to
require more quadriceps contribution than a running approach jump which is likely
to be more posterior chain dominant. In the same token, just because an athlete may
be a great vertical jumper doesn’t mean that he/she can leap forward well or
achieve high horizontal velocities to carry over into an effective approach sequence
(such as approaching a basket to dunk, etc.). Finally, there is the idea of bilateral
deficit which suggests that bilateral jump performance may not be associated with
unilateral (one-leg jumps) jump performance and vice versa. Thus, we immediately
see the need for unilateral-specific training methods. Overall, according to the
concept of specificity, we must train each movement in a slightly different fashion.
The BoingVERT Jump System was designed to make you a better all-around jumping
athlete (versus just trying to make you jump higher out of a countermovement
jump). Thus, you will see that this idea is very prominent in the exercise
prescription throughout each phase of the program. Jumping will take place with
exercises completed in a purely vertical fashion, vertically with an approach, off of
one leg, and horizontally. Thus, no matter what your sport-specific jumping needs
may require, you will improve upon them greatly through the use of our program.
Jump Styles
Research and analysis has proven that athletes with different physical qualities are
likely to perform movements differently based on their personal strengths and
weaknesses. In addition, their levels of proficiency may be enhanced in one type of
jump task versus another. For example, think of an athlete who may be more heavily
muscled. They are likely to perform better when completing a jump task that
requires less overall speed of movement (such as a slower SSC task like
countermovement jumping or jumping from a standstill horizontally). This is due to
their leverage characteristics and strength qualities that are typically present in this
type of jump athlete. In contrast, think of a leaner or more slender athlete. These
athletes will traditionally be more proficient when jumping in a very dynamic style
of movement (such as a depth jump or an approach jump). This again is due to the
athlete taking advantage of his/her own personal strengths. Of course, there are
always going to be exceptions to these general rules. And bringing up this point is in
no-way saying that just because you are good at one style of jump right now, you
will never be good at the other jump tasks. With adherence to this program, your

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improvement in all jump tasks will improve drastically as it is bound to make you a
more efficient jumper overall.
Gender
Research has shown that both males and females can expect to see similar results
from vertical jump enhancement programs. Even though female athletes have lower
force outputs and cross-sectional muscle size, many of the important physical traits
specific to vertical jump performance are similar to their male counterparts.
Research shows that women jump as quickly as men do and develop force at a rate
that is similar to males. Thus, a female athlete who has similar circumstances
(training history, level of mastery, room for adaptation, etc) as a male athlete will be
able to see the same types of changes in their personal Jump Mastery and ultimate
performance. However, females have been shown to have an increased likelihood to
some jumping-related injuries such as non-contact injuries at the knee. This is due
to numerous differences that exist between females and males. In any event, it is
even more important for female athletes to focus on proper landing positions at all
times throughout the program.
Genetics
We won’t dance around the issue that many of the top performing jumpers of
BoingVERT hit the sperm lottery to a little greater degree than some of the rest of
us. However, that’s not to say that they don’t work hard to perfect their craft. In fact,
in most cases, these athletes are who they are because they outwork many of the
rest of the athletes walking the earth. One’s genetics will determine very important
jumping variables such as leverage characteristics, muscle fiber composition, and
some components of the nervous system. However, the fact that the BoingVERT
jumpers are genetically endowed over some of us, it also doesn’t mean that we can’t
learn anything from the way that they move, execute, and perform. If we can’t learn
from the best of the best, then who should we learn from?! That all said, every
athlete has the ability to improve himself/herself and his/her jumping abilities. This
idea applies no matter how genetically endowed you are. Now, you may not have the
capabilities to ever achieve a mid-40 inch vertical or throw down crazy dunks, but
the BoingVERT Jump System will still help you raise your jump game to the next
level and take you closer to walking the sky than you have ever imagined.

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The BoingVERT Philosophy
After careful examination of the pertinent scientific research and the phenomenal
jumpers of BoingVERT, we have to take a further look at some proven training
concepts that are well-established in any great training plan and the use of these
concepts in the BoingVERT Jump System is no different.
Optimal Performance
We are not chasing fatigue, we are chasing performance. Many programs will preach
crazy high volume or intensities knowing full-well that the majority of athletes
walking the earth can’t complete a full work-out let alone an entire training phase.
We are not trying to run you into the ground, make it impossible for you to go shoot
buckets with your buddies, or have trouble getting up off the toilet. We are looking
for optimal performance. It is through the unique formula that BoingVERT is
bringing you that we can ensure just that. We will make you work hard but also
smart.
Intensity
As mentioned before, speed kills and is of utmost importance in the BoingVERT
Jump System. On that same note, perfection of a movement at slow velocities will
not result in increased performance or perfection of that same movement at high
velocities. Thus, every repetition of every set must be your all-out effort. Get
yourself in a heightened psychological state to make each repetition be like your
last! That means putting the intensity pedal to the floor from the moment that the
work-out begins.
Progressive Overload
The only way the body can adapt is by requiring it to do things that it isn’t yet
accustomed to through overloading certain aspects of its current movement or
strength qualities. Each phase of the BoingVERT Jump System is designed to do just
that. It will help provide a significant amount of eustress (i.e. good stress) on the
body so it can grow, repair itself, and improve its performance. Overtime, this
exposure to stress will require the body to function at a higher level and it will then
be time to move onto addressing a different component important to your jump
performance success. This is what you will notice when you look at the week-byweek plan laid out for you by BoingVERT.

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Specificity
The Principle of Specificity, referred to as the SAID Principle (Specific Adaptations to
Imposed Demands), forms the foundation of all training for the attainment of
greater performance in a specific movement such as jumping. This principle calls for
training to resemble that which we desire to become better at. Research has shown
us that different types of training program will produce significantly different effects
on actual sport task performance. The people here at BoingVERT know this and will
help you take full advantage of the training protocols that are specific to you
jumping higher as that is what it’s all about! Thus, the exercises employed in the
BoingVERT Jump System are specific to aspects of jump tasks in their: type of
muscle contractions, range of motion, movement patterns, movement velocities, and
muscle recruitment.
Mentality
You must believe. We are talking belief in the science, in the program, and in you.
Trust that you are being placed in the best possible path for achieving your goals
and you will go there. It’s important that you approach each day with complete and
deliberate intention of continual improvement towards perfection. You must place
all of your focus and intensity on each everything you do in your training session.
Leave your troubles in a different place for that hour while you are training so your
path for enhanced performance receives your sole concentration. It will take some
practice to do this, but once you are able to harness this power within yourself you
will notice that nothing will stand in the way of you and your goals. On that same
note, no talk about mentality would be complete without addressing the use of
visualization in one’s plan to increased performance. You have probably heard the
old cliché that “whatever the mind of man can conceive, he can achieve.” Or,
“whether you think you can or you think you can’t, you are right either way.” These
clichés hold their weight when we begin to look at athletes increasing their jump
performance. If you want to jump higher, you must first see yourself doing it. Your
physical training time is limited to maybe three to five hours each week depending
on the given phase of the BoingVERT Jump System you are in. However, anytime
that you are not training you can still be taking yourself a step forward by seeing
yourself performing like you never have before. It is important for you to make the
images in your mind as vivid as possible. See everything that you will see during
your training session, hear the same sounds, take in the same smells, and actually
feel each piece of the training session. Put yourself in the state of achieving your
goals and jumping higher than you ever thought possible. Once you do this in your
mind, to fully bring life to entire scenario, you must feel the exact same way that you
will when you do jump and perform in that enhanced fashion. As silly as it sounds,
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this will make it part of your life’s coming attractions. After you come out of the
visualization session, walk around in your everyday life with that renewed sense of
purpose. Have unwavering faith that you will achieve your goals and they will surely
come to pass for you.

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The BoingVERT Program Breakdown
Testing
The BoingVERT Jump System will call for testing to occur, at minimum, at the
beginning of the program (pre-test) and at the end of the program (post-test).
However, there will be times during the program, especially during the Jump
Mastery Phases that you will be instructed to jump towards reaching an overhead
goal. The use of a Vertec or another similar vertical jump measurement system will
extremely helpful in this regard. If you do not have access to a measurement system
like this, do not worry. You can also use a wall or backboard. Simply measure the
height of your reach when standing flatfooted with one arm extended overhead.
Then jump and measure the height that you touch when jumping in the specific
fashion listed. Subtract the height of your reach from the height that you touched
during your jump performance and you then have the quantitative value of your
vertical jump in that type of jump. You will see a log at the beginning and at the end
of the program for the types of jumps that you will be instructed to test on.
Warm-up
It has now been proven numerous times in research that extensive static stretching
prior to jumping tasks decreases one’s ability to attain maximal performance
measures. Thus, the BoingVERT Jump System calls for a more dynamic and active
stretching protocol as part of its movement preparation period prior to every
training session. This movement preparation period is very important if we are
going to completely optimize our performance during the exercise execution to
come. You should take this period very seriously as it will begin to lay the
foundation for proper movement mechanics and the appropriate warming of the
involved musculature. In addition, it’s important during this time to get the nervous
system firing at its highest possible rates to help increase the likelihood of achieving
neuromuscular efficiency.
Cool-down
The BoingVERT cool-down period will consist of general static stretches for the
entire body. If one has access to a foam roller and wishes to perform self-myofascial
release instead this should be done during this cool-down period. Either method of
choice will help to return the muscles to their normal resting lengths and aid in
igniting the recovery process. The importance of this cool-down period may look to
be very minor. However, it will greatly aid in the body being physically prepared to
participate in the next work-out to come.

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VITAL:
THE COOL-DOWN EXERCISES ARE ONLY FOUND AT
www.BoingVERTJumpSociety.com
Landings are Key!
One of the main things that make the BoingVERT philosophy different from many
other programs out on the market is its emphasis on force absorption in jumping.
Because of this focus, proper landings become of utmost importance to us. Efficient
landings will allow for optimal movement to occur as well as proper progression to
take place from phase to phase in the program. Thus, it is extraordinarily important
that you focus on becoming better at the landing phase that is present in any of the
exercises or jumps that we do. Because of the physiological mechanisms in place,
this focus will greatly carry over to increased jump height and performance. When
landing from a jump or preparing to plant and take-off, we want you to attempt to
assume a pre-landing body position before your body touches ground (think of a
plane enabling it’s ‘landing gear’ before it reaches touchdown). This pre-landing
body position as well as maintaining posture, balance, and stability after the ground
contact is key. You should learn to land on the balls of your feet (and have the
majority of your weight balanced on the front two-thirds of your feet) with your
ankle dorsiflexed (you should not be on your toes) and with slight flexion at all
major joints (hips, knees, ankles, and trunk) involved upon landing. The shoulders,
knees, and toes should be in alignment and form straight lines of force down into the
ground. All of this in combination will allow for the quickest absorption rate, lowest
ground contact time, and most rapid recovery of energy which will carry over into
greater jump heights when you take-off again. If performing a single-response
exercise (i.e. one that doesn’t require you to jump again forcefully after landing), you
should always stick and hold the position for at least 3 seconds unless otherwise
noted. In these moments, you can then check your body position and adjust as
necessary if joints are not in proper alignment or if you are not stable for some
reason. This feedback will allow the proper landing technique to continually become
part of what your body wants to do in each repetition you perform.
Lower Leg
The lower leg is a very important piece of the jumping puzzle. This is of even greater
importance when we begin to look at the attainment of greater performance in more
dynamic jump tasks such as an approach jump or running vertical jump. Even the
greatest of jumping power capabilities from your knee on-up (i.e. in your hips or
thighs) will mean very little if it cannot be transferred to the ground. Think of a high
horsepower car with flat tires; it isn’t going anywhere very quickly no matter how
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loud the engine roars. Thus, it is important that we prepare the lower leg for greater
force absorption and stabilization so that ground contact times can be reduced and
our jumping power can be optimized. Not only is the lower leg important for Jump
Mastery optimization but also for injury reduction. The lower leg can be a common
area of injury such as ankle sprains or shin splints. You should perform this simple
plan on a daily basis (unless otherwise noted in the phase plans) to increase lower
leg strength and reduce injury likelihood.
Exercise

Sets

Reps

Rest

Notes

VITAL:
THESE LOWER LEG EXERCISES ARE ONLY FOUND AT
www.BoingVERTJumpSociety.com
Core
Many sport scientists have often pointed out the importance of the core region for
dynamic movements. A strong core will lead to ideal biomechanical and
neuromuscular efficiency as we move and allow for optimal levels of acceleration,
deceleration, and dynamic stabilization during jump-specific tasks. Many people
automatically think of the abdominal region when they hear the word “core.”
However, the posterior side of the trunk (i.e. the musculature of the lower back) will
be just as important when it comes to the purpose of the core in increasing jump
performance. A weak core is often one of the main problems existent in inefficient
jump patterns and can cause a cascade of negative side effects throughout the entire
body. When we look at the core and its involvement in jump-specific tasks, we
realize that the degree of efficiency will be dependent on its functional interaction
with the muscles of the hips and remainder of the lumbar spine. Thus, the work we
do will target this interaction and integration between these areas of the body.
Specific core work will be completed in Phases 1 and 4 of the BoingVERT Jump
System. Additional core work is not needed (or advised) during the other phases of
the program as all areas of the core region will receive plenty of stimulation due to
demanding and intense nature of the prescribed exercises in those phases.
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Upper Body Training
Because this is a vertical jump-specific training program, no upper body plan has
been included. Obviously, the upper body will play a decreased role in comparison
to the entire core and lower body musculature. That said efficient actions of the
arms can increase jumping performance considerably. This idea is emphasized
during the descriptions of each of the exercises later in the program so be sure to
pay close attention to what you should be doing with your arms during your
training sessions. If you would like to perform upper body-specific training of any
sort it can be included on the days opposite of your jump-specific training sessions.
If you elect to do this, it becomes imperative that you are cognizant of the way you
are feeling throughout the training week as if you feel as though your recuperative
powers are on the decline, the first thing to be eliminated from your overall training
plan should obviously be your upper body days (if your true goal is to walk the
sky!). Your body doesn’t realize if it needs to recover from the stress of an upper
body session or a lower body session; it only knows that it needs to recover and
attempt to adapt. Thus, if it doesn’t possess the recuperative reserves to do so at the
time it will quickly lead to overtraining and stagnation of the entire program.
Notes about Endurance Training
The BoingVERT Jump System advocates against the use of endurance training done
concurrently with the training protocols that we advise throughout our program.
Endurance training will often drastically hamper the training adaptations that we
are attempting to elicit through our specific protocols. However, based on what we
said earlier regarding relative power output and being at an optimal body
composition, many athletes feel as though their body-fat levels are too high. If you
feel as though you are over-fat for optimal jump performance, then you obviously
need to burn more calories than you are consuming. An efficient way to do this is
through the use of cardiovascular endurance training. However, because of the
detrimental effects that this type of training can have on vertical jump performance,
we will advise you to wait to begin the BoingVERT Jump System until you have lost
the desirable amount of body-fat to put you in an appropriate body-fat range. Thus,
use the time until that point to focus on losing the body-fat through a combination of
endurance training and diet restriction.
Footwear
During the execution of jump tasks, movement is obviously dictated by the way that
you put force into the ground. Thus, our footwear and the way it interacts with the
ground are going to have a huge impact on our ability to jump most optimally.
Simply put, most shoes out on the market are not good for jump performance! You
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should select a shoe that is light, allows your foot to move freely, and that gives you
the ability to ‘feel’ the ground. This added sensory response from the foot will
increase proprioception which will allow for quicker ground contact phases and
greater overall recruitment of the appropriate muscles. In addition, the shoe that
you utilize should provide a fairly neutral ride and avoid over-pronation (turning of
the foot) as this will greatly change landing and take-off mechanics. The amount of
cushion is important as you want your muscles, tendons, and entire kinetic chain to
absorb the forces at the ground…not the shoe. Thus the shoe you select should not
have a ton of ‘give’ as that will result in too much energy dissipation when you land
or try to jump. Finally, the heel should not be overly thick and/or heavy as the
optimization of most jump tasks and exercises will require you to focus on keeping
the heel from touching the ground during their execution. Based on that full
description, most running shoes are obviously off-limits for jump performance
training. In addition, most basketball shoes don’t even fit the bill either. You are best
off choosing from shoes that are made specifically for training purposes. The only
catch to this is if you are a basketball player; then you must become accustomed to
utilizing the shoes that you will wear during your sport. However, we implore you to
investigate basketball shoes that are more closely in-line with those that fit the
above ideals. Overall, it goes without saying that the shoe should be comfortable and
you should enjoy wearing it.
Training Surface
The compliance of the training surface will have some impact regarding the working
effect of the training exercise as well as the adaption response (the types of results)
that you receive from the program. In most cases, you should strive to train on the
surface that you will play on. In most cases, like with footwear, as long as an
athlete’s landing mechanisms are efficient and consistent, an athlete will be able to
utilize a harder surface for the majority of his/her training. This harder surface will
actually lead to greater benefit in the long-run as it will allow for greater degrees of
energy storage throughout the body. Blacktop and hardwood floors are usually not a
problem for most athletes and are the surfaces that many jump athletes often jump
on during their sport tasks. Thus it would follow with the idea of specificity that
these surfaces be utilized for the majority of your training purposes. Other surfaces
such as sand, rubber flooring, or grass will allow for greater dissipation of forces,
longer ground contact times, and some leakage of energy; all of which is
undesirable. That said if you are starting to feel extra stress in your joints
(specifically in your knees and ankles), it may be advisable to utilize a more
absorbent surface for a number of sessions to allow your body to adapt more fully.
However, if that occurs we would advise you to pay more close attention to your

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overall landing technique and biomechanical position to ensure that you are
optimizing both.

Sticking to the Plan
As mentioned prior to this point, it is imperative that you stick to the plan to a “T.”
Every exercise on every day of every week serves an ultimate purpose. Each workout in each week builds upon all others that have come before it in a very well
thought-out, sequential manner. Thus, if you miss a training session, do your best to
make it up later in the week and do NOT move on to the next week’s scheduled
work-outs until they are completed. Do your best to stick to the plan and you will
see the results that you desire.
Rest
As stated earlier, in order for your body to adapt it needs to be exposed to greater
stresses than what it is used to. However, the body will actually adapt and
compensate for this added stress during your times of rest. Thus, adaptation cannot
occur if you are not getting the rest that you need to. The CNS (central nervous
system) is in charge of this and if it is behind in its ultimate energy reserves, you will
not make the gains that you are hoping for. That said, if you are simply “not feeling
it” on a given day, it will be better to pack it in for the day and come back the next
day to make things happen. This is one of the reasons that the training logs have a
place for you to record your sleep levels as well as your mood. Strive for 7-9 hours
of sleep each day. You should be aware of any trends in your sleep schedule and
how it may impact your given performance on that day. The same thing applies to
the mood. If you are consistently training in a sleep-deprived state or angered mood
and you realize that it is detracting from your abilities, something needs to change
sooner rather than later.
Individuality
Many people will ask if and how a general cookie cutter program will work for them.
The concept of individuality is one that runs rampant throughout the sport training
industry and for good reason. Obviously, the human body is a very complex
organism. If you have the resources (time, money, and most of all a qualified
individual to help you) to hire a private jump training expert to assist you in the
design of an individual-specific training program designed around your jump
performance goals, we say go for it. Many athletes who are the highest levels of

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jump mastery (such as many professional dunkers, volleyball players, and track &
field jump athletes) will often have these types of individuals in their corner.
However, for the people who don’t necessarily have these liberties, the BoingVERT
Jump System will help you close the gap on your room for adaptation and take you
closer to the highest imaginable level of your personal jump mastery. BoingVERT
was developed around what scientific research has shown us over decades to work
for athletes of every level and it is bound to work for the majority of individuals who
hold it in their hand and read its contents now.
The Magic Question
By this time, I am sure that you are all screaming “shut up already” at the manual in
front of you and just wondering one thing, “how much can I expect to gain?”
Unfortunately, there is no way to answer that question accurately. The answer
depends on countless circumstances. Each individual who does the program will
display a different rate of change, degree of change, and efficiency in responding to
the program. These factors are based on previous training history as well as
genetics and work ethic. Thus, some of you will gain 3 inches while others may gain
10 inches. In any event, we can tell you this: you WILL gain and get yourself closer
to limits of your jump mastery potential. We can make this promise as the program
is based on sound scientific evidence proven with every type of population sample.
Quite frankly, any program that promises a certain amount of inches is simply lying
to you in order to get on their good side. They don’t know how much you will gain;
just like we don’t. But if you apply yourself with the deliberate action towards
concentrated improvement in the BoingVERT program, you will be more than
pleasantly surprised by the changes you make and the new heights that you are
reaching at the completion of the program.

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gratitude goes out to each of these authors for forever changing the scope of the
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BoingVERT Blast Off Jump System © 2011

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