“POWER JUMPER”

Training Program
Developed and designed by NBA Strength & Conditioning
expert Jon Hinds

The Power Jumper program averages 8” Vertical Jump improvements

in 10-12 weeks!!!!!

I have been dubbed as the most exciting dunker in the world and the Prince of
the dunk. I am 5’8 and improved my vertical an amazing 13”, up to an even
more un-believable 51 inch vertical jump using the “Power Jumper”! The Power
Jumper program is totally safe for young athletes, and because the program is
flexible and progressive there is a lower possibility of Achilles and Patellar
tendentious.
Regards, Jamillian Momon.
 Important points to remember:
Be sure to consult your physician before starting any exercise program.

To prevent undue wear to cable, the handle must always be kept in a straight line with the cable
while doing all exercises. Never tilt handle. For added protection, the cable should be wiped with
Armour-All®.

The objective is not to stretch the cable as far as possible, but to do your technique well with
about 20 to 30% of your body weight resistance. For example, if you weight 200 lbs., then you
should use about 40 to 60 pounds of resistance or two cable attached to each handle which
equals about 40 to 80 pounds at one to 2 times full stretch.

2 basic ways to use the Portable Power Jumper (PPJ):

1. Vertically: with padded cable over the back of your neck and handles on
your feet. It is important to maintain excellent posture; keep chest and
buttock out and looking straight ahead.

2. Horizontally: with padded cable around your waist and partner or

stationary object holding the handles. For lighter resistance loop cable
around waist and back through itself so that it loops and is secure around
your waist tightly with partner holding one handle.

**Place Power Jumper around waist so resistance comes horizontally.

The 3 Golden Rules for Jump Training:

1. Knees track towards the big and second toe

2. Chest and butt are out when in the squat / jump position
3. Weight is even 50/50 on both sides of your body.

Rules for progressing:

Progress ONLY if you can maintain control of your movements.
“Speed without control is a dangerous thing.”

Jump Quickly: Slow jumping is low jumping, so getting off the ground quickly
is key. That cannot be done with poor alignment, so get your basics down first!!

Know you are going to jump high

Daily: THINK IT, DREAM IT, VISUALIZE IT, FEEL IT, KNOW IT and then follow
the program and make it a reality!!!!
 BEGINNER:
New to jump training and/or vertical jump is under 15”
ON ALL CONTROL JUMPS, hold bottom (ready position) for a two-count before
jumping again. While doing this, watch your alignment and posture. Using a mirror on
these jumps is also helpful.

1.Technique squats –With no resistance and hands overhead. Lightly touch your
buttock to the bench, box or chair. When you can do this exercise without any collapse
in the legs (3 points) and back then add resistance of the power jumper. Begin with 1
band and then add a second after a few weeks.

2. Box step ups – With no resistance, raise your hands overhead and do 1 leg step ups
onto box or bench reaching back with back leg. When you can do this exercise without
any collapse in the legs (3 points) and back then add resistance of the power jumper.
Begin with 1 band and then add a second after a few weeks.
3. Control vertical jumps – Body weight only; no resistance. Squat and jump. Control
the landing (cat quiet). Hold for two-count and jump again. When you can do this
exercise without any collapse in the legs (3 points) and back then add resistance of the
power jumper. Begin with 1 band and then add a second after a few weeks.

4. Control lateral jumps – Body weight only; no resistance. Squat and jump laterally.
Control the landing. Hold for two-count and jump laterally again. When you can do this
exercise without any collapse in the legs (3 points) and back then add resistance of the
power jumper. Begin with 1 band and then add a second after a few weeks.
 INTERMEDIATE:
A few years of training and vertical jump is 16 to 22”
Intermediate exercises use 1 band of the Portable Power Jumper and are control jumps.

1. Control vertical jumps – Vertical jumping as high as possible, try reaching for basketball
net, rim or some type of safe destination. Land quietly like a cat, controlled.

2. Box Jumps – begin with a box approximately 12:” high, jump onto the box, land quietly
and then jump off and land quietly. When you can do this with good control, making little
noise and keeping the 3 points intact, then shorten the contact time on the box and on
the floor. When you can do this and still maintain the 3 points and jump with control,
then increase the height of the box as needed.
Depth Jumps – before you begin doing any depth jumps first do this test. First find out how
high you can touch off a straight 2 foot jump. Then you are going to step off a 18” box and
immediately jump up and see if you can touch the same height or higher. If you can, great,
depth jumps are okay for you, if you cannot, then you need more stability, alignment and
strength work. For the depth jumps you will then stand on a 12” box to start and step off
and then jump up quickly to your vertical jump marker. Goal is to keep increasing the height
of the box while still hitting the marker for all reps of each set. When you are unable to touch
it anymore, your getting fatigued and need to stop. Adding in the Power Jumper takes this
great exercise to another level. When you take it off your gonna fly!!

3. Control broad jumps – Two legged broad jump as far as you can with cat quiet landing,
absorb the ground a lot. This exercise can have resistance on shoulders/neck or around
waist.
4. Lateral Cone/Block Jumps – jump 2 legged laterally over a cone or blocks. Find the
rhythm and get off the ground as quickly as possible.

5. Control lateral hops – Continually jump (same leg) laterally as far as possible to your
left for set distance and then repeat to right. This exercise can have resistance on
shoulders/neck or around waist.
 Backpedaling** – Facing partner, drop down into a squat position and begin back-
pedaling. Try to stay low and focus on technique not speed (keep the toes and knees
pointing straight ahead. ** Do sets of 25 yards low and slow and then 25 yards fast as
possible, running backwards!

6. Resisted running** – With back to partner, partner walks or jogs behind you as you run
away from him / her. The objective is to run with proper technique and use about 10 to
15% resistance from your partner (not a lot in order to maintain good form). ** Do sets
of 40-50 yards resisted sprints. Walk slowly back to start and repeat again.
 ADVANCED:
Many years of previous training &/or vertical jump over 23”
(On advanced jumps I love to load them up with 2 bands and then reduce it each set
and jump higher each set. Starting at 2 bands, 1 band and then 0 bands)

1. Vertical jumps – Vertical jump as high as possible, reaching for basketball net,
rim or some type of safe destination. This time your goal is to get off the ground
as fast as possible, like the floor is a hot plate!! Use 0, 1 or 2 step approaches.

2. Box Jumps – at the advanced level you should be using a box approximately 24”
to 38” high, jump on & off box, as quickly as possible, maintain good control,
making little noise and keeping the 3 points intact, constantly work to shorten
the contact time on off the floor. When you can do this and still maintain the 3
points and jump with control, then increase the height of the box as needed.
3. Depth Jumps – at the advanced level you should now be able to do depth jumps
off a box 24” to 36” high and still touch your vertical jump height. Now you’re
going do it with the power jumper!! Again, DO NOT DO DEPTH JUMPS unless
you have passed the depth jump test listed in beginner level!!

4. Broad jumps – Two legged broad jump as far as you can and as fast as you can,
absorb the ground quickly and then explode / jump again! Can use Power
Jumper on shoulders/neck or around waist for this exercise.

5. Lateral Cone/Block Jumps – jump 2 legged laterally over a cone or blocks. Find
the rhythm and get off the ground as quickly as possible.
6. Lateral hops – Continually jump (same leg) laterally as far as possible left and
then to your right. So for example that means 10 jumps to your right and then
left on one leg, and then right and left on your other leg for 10 jumps each way.
Can use Power Jumper on shoulders/neck or around waist for this exercise.

7. Backpedaling – Facing partner, drop down into a squat position and begin back-
pedaling. Try to stay low, focus on technique not speed (keep the toes and
knees pointing straight ahead. ** Do sets of 25 yards low and slow and then 25
yards fast as possible, running backwards!

8. Resisted running – With back to partner, partner walks or jogs behind you as
you run away from him / her. The objective is to run with proper technique and
use about 10 to 15% resistance from your partner (not a lot in order to maintain
good form). ** Do sets of 40-50 yards resisted sprints. Walk slowly back to start
and repeat again. Work up to 8 resisted sprints of 40 yards.
At the end of each jump training workout: do these 2 exercises that
strengthen the body, re-align it and most importantly greatly reduce knee or back pain,
basketballs common injuries. Do these two exercises together going back and forth between
them for 1-2 sets each. The supine exercise is especially good at opening up tight hips, which is
a huge problem for most jump or sprint training athletes. For more information on more of these
alignment movements go to www.monkeybargym.com

1) Prone Thinkers – extend long from head to heals

• Start in a plank position with legs straight and on forearms and toes.
• Forearms are parallel, shoulder width apart with elbows directly under shoulders
• Press forearms evenly into floor (from elbow to hand)
• Shoulders are wide
• Knees on floor with legs together (feet, ankles, knees together)
• Lengthen the body from knees to head
• Do not let the low back sag or the neck. If this happens think of someone standing on
your back with feet on your low back and neck…now push into them!!
Goal is to hold Prone Thinkers (with proper alignment) for 60 seconds, then move your elbows
further out in-front of your shoulders and hold same position.

2) Supine Thinkers – extend long from head to heals and fingers to fingers
• Start laying on back with arms straight out to the sides (“T” position)
• Push upper arms (from shoulders to back of hands) into floor.
• Shoulders are wide but chest stays neutral and not lifted
• Shins press forward (lift calves off floor), heels press into floor with knees slightly bent
• Legs, ankle, feet together
Goal is to hold Supine Thinkers (with proper alignment) for 60 seconds, then move up to having
someone press on your upper shin while still holding calves off the floor.
 8 Week “Power Jumper” Workout
Beginner (4 to 8 weeks, then take one week off):
Choose: 2 Beginner exercises
Workout: 2 times a week
Sets: 3 per exercise
Reps: 10 to 20 reps

Intermediate (4 to 8 weeks, then take one week off):

Alternate: running & backpedaling
Choose: 2 control jumps each workout
Workout: 2 times a week,
Sets: 3 per exercise
Reps: 10 to 20 reps

Advanced (4 to 8 weeks, then take one week off):

Alternate: running and backpedaling
Choose: 2 jump exercises each workout
Workout: 2 times a week
Sets: 3 per exercise
Reps: 10 to 20 reps.

*Be sure to do alignment exercises at the end of each workout, or just do them
daily as they are great for your posture, alignment and performance.

Fitness Program Developed by Jon Hinds,

Owner Monkey Bar Gymnasium,
Head of Certified Natural Training
Monkey Bar Gymnasium
www.monkeybargym.com
608.663.7511
 If you have any questions or comments please feel free to contact Jon Hinds at:
jon@monkeybargym.com
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supply your name and address and explanation of what happened.
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