Interview with Jacob Hiller: How to Achieve a 40″ Vertical Leap FAST
In this insightful interview, Jacob Hiller, author of The Jump Manual, shares valuable tips and techniques for dramatically increasing your vertical leap. Hiller’s methods, rooted in years of experience as a professional basketball player and trainer, focus on strength, explosiveness, and precision. Read on to learn the secrets to achieving a 40-inch vertical jump.
Q: Tell Us About Yourself and Your Work.
Jacob Hiller: My name is Jacob Hiller, and I help athletes jump higher, run faster, and become more explosive. Most people know me as the author of The Jump Manual. I’ve worked with athletes worldwide, primarily basketball players, but also professionals in other sports.
I’ve been obsessed with vertical jump training since high school. I tried nearly every program on the market without success. In college, I finally cracked the code, increasing my vertical to 44 inches and eventually playing pro basketball in Mexico. This journey led me to write The Jump Manual, which has helped thousands of athletes improve their performance.
Q: What’s the Biggest Mistake People Make with Vertical Jump Training?
Jacob Hiller: The number one mistake is following the wrong training protocols.
Many programs focus on endurance by requiring hundreds or even thousands of repetitions. This is counterproductive because jumping higher relies on explosive strength, not endurance.
Example: A sprinter wouldn’t train for speed by running marathons. Similarly, jumpers shouldn’t train by doing endless low-intensity jumps.
The key is to train with low reps and high intensity—no more than 8 reps per set. Every rep should be explosive, with a focus on quality over quantity.
Q: What Are the Top 3 Exercises for Increasing Your Vertical Jump?
Joint-Specific Squats
Use a squat angle that mimics your jumping motion. Generic squats don’t always translate to better jumps.
Jump Squats
These combine strength with explosive power. Jump off the ground, land with control, and immediately jump again.
Plyometric Sports-Specific Movements
Perform exercises that simulate the movements you use in your sport, ensuring coordination and explosiveness.
These exercises target strength, quickness, and coordination—the three pillars of an effective vertical jump.
Q: How Does Nutrition Impact Vertical Jump Performance?
Jacob Hiller: Nutrition can make or break your progress. While perfect nutrition alone won’t give you a higher jump, it’s essential for muscle growth, nervous system efficiency, and recovery.
Good Nutrition:
Fuels your workouts.
Supports faster recovery.
Enhances muscle responsiveness.
In The Jump Manual, I dedicate an entire section to nutrition because what you eat directly impacts your results.
Q: How Important Is Stretching in Vertical Jump Training?
Jacob Hiller: Stretching is crucial for improving tissue quality, blood flow, and range of motion. It also reduces the risk of injury.
While stretching alone won’t drastically increase your vertical, it supports your training by enhancing muscle performance and durability.
Key Benefits of Stretching:
Improves muscular flexibility.
Enhances joint health.
Prevents injuries during intense workouts.
Q: What’s Your Single Best Tip for Increasing Vertical Jump?
Jacob Hiller: I can’t pick just one, so here are three:
Get Strong – Build strength in the right muscle groups with exercises tailored to jumping.
Get Quick – Develop the ability to move muscles rapidly for explosive power.
Get Coordinated – Apply your strength and quickness to specific jump mechanics.
Many people waste time focusing on minor details like flexibility or niche exercises. Instead, prioritize the big factors that drive results: strength, quickness, and coordination.
Q: Does Gaining Muscle Mass Help or Hurt Vertical Jumping?
Jacob Hiller: It depends on how you train.
Functional Muscle Mass: Proper training builds muscle that enhances power, like upgrading a car engine.
Non-Functional Muscle Mass: Improper training adds weight without improving strength, which can hinder performance.
There’s a threshold for how much muscle is beneficial. Too much mass becomes counterproductive, as seen with bodybuilders who don’t typically excel in jumping.
Q: What Should Athletes Focus on and Avoid?
Jacob Hiller:
Focus On:
High-intensity, low-rep training.
Strength, quickness, and coordination.
Proper jump-specific techniques.
Avoid:
High repetitions and endurance-focused training.
Overemphasis on diet or supplements without proper training.
Remember, results come from addressing the big picture, not obsessing over minor details.
Conclusion
Jacob Hiller’s approach to vertical jump training is built on science and personal experience. By focusing on explosive strength, effective techniques, and overall coordination, you can unlock your full potential and achieve impressive results.
Ready to take your vertical leap to the next level? Learn more about Jacob Hiller’s Jump Manual and start your journey today!
