The boring jump program

Core Advantage

Basketball, Volleyball
Coach
Jacob Tober

The only thing that's exciting about this jump program is the results. Typically, athletes add 9+ cm to their vertical with this program, all in jump minutes per day.

It's just physics, biomechanics, and consistent attention to the fundamentals that most athletes ignore. The Boring Jump Program strips away the hype to focus on what actually makes people jump higher:

  • Systematic mobility work that unlocks your joints
  • Progressive strength building that transfers to real performance
  • Foundational movement patterns that scale with your progress

No random plyometric bombardment. No questionable "secrets." Just a proven system that fits into your existing training schedule and delivers predictable results through boring, consistent execution. This workout is an 8 week progressive strength and conditioning program focused on the fundamental physical qualities that build elite jumping capacity. Complete in minutes per day, with minimal equipment.

This program is for athletes who care more about results than Instagram-worthy workouts.

$30
Get The boring jump program
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+9cm / +3.5inches in just minutes a day
Since 1999, we've tracked every jump, measured every gain, and refined our process down to its essential elements. The result? A predictable +9cm (+3.5 inches) average improvement in just 6 weeks, achieved in minutes per day. Over 1000 athletes have proven it: When you focus on the fundamentals and put in the work, vertical gains aren't just possible – they're inevitable.
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Physical Fundamentals for Jumping
Take your physical readiness and jumping condition to the next level with our high performance training protocols. Complete with a jump specific mobility and core strength routine, 3x a week Jump Strong strength workouts to build your hips, core, legs, calves and feet for jumping and a jump practice schedule that you can fit into your existing sports practice schedule.
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Jump stronger
Our program doesn't rely on smashing you with countless high intensity plyometrics. Instead build your vertical leap by unlocking your athleticism through a well-rounded and progressive training plan. Safe and effective for athletes of all levels, this program can be completed in-season or off-season.
Features
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Programming 7 days per week
Daily strength, conditioning, mobility, and skill training that’s accessible and challenging for athletes of any level or background
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Instructional Video Library
Instructional videos to guide your training and ensure you get the best results.
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Detailed, expert instruction
Step-by-step instructions, programming and details to help you progress through the program and increase your vertical
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All via the TrainHeroic app
Get. the access to the program via the TrainHeroic app, log your workouts, track progress and make gains with ease!
Equipment
Required
Foam roller // Land and gravity
Recommended
Mini band
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Sample Week
Week 1 of 8-week program
Sunday
Jumpers physical prep (daily)

A

Foam Rolling - Full Body

1 x 6:00

B

Stretching - Crouching Three

1 x 30

C

Glute Lifts

1 x 12

D

Back Plank

1 x 30

E

Deep Core Activation (TVA & Multifidus)

1 x 5

Monday
Strength & Core (3x a week)

A1

Clams

3 x 12

A2

Squat - Bodyweight

3 x 10

B1

Glute Bridges

3 x 12

B2

Plank - Straight Arm

3 x 30

C

Calf Raises - Standing

3 x 15

Monday
Jumpers physical prep (daily)

A

Foam Rolling - Full Body

1 x 6:00

B

Stretching - Crouching Three

1 x 30

C

Glute Lifts

1 x 12

D

Back Plank

1 x 30

E

Deep Core Activation (TVA & Multifidus)

1 x 5

Tuesday
Jumpers physical prep (daily)

A

Foam Rolling - Full Body

1 x 6:00

B

Stretching - Crouching Three

1 x 30

C

Glute Lifts

1 x 12

D

Back Plank

1 x 30

E

Deep Core Activation (TVA & Multifidus)

1 x 5

Wednesday
Strength & Core (3x a week)

A1

Clams

3 x 12

A2

Squat - Bodyweight

3 x 10

B1

Glute Bridges

3 x 12

B2

Plank - Straight Arm

3 x 30

C

Calf Raises - Standing

3 x 15

Wednesday
Jumpers physical prep (daily)

A

Foam Rolling - Full Body

1 x 6:00

B

Stretching - Crouching Three

1 x 30

C

Glute Lifts

1 x 12

D

Back Plank

1 x 30

E

Deep Core Activation (TVA & Multifidus)

1 x 5

Thursday
Jumpers physical prep (daily)

A

Foam Rolling - Full Body

1 x 6:00

B

Stretching - Crouching Three

1 x 30

C

Glute Lifts

1 x 12

D

Back Plank

1 x 30

E

Deep Core Activation (TVA & Multifidus)

1 x 5

Friday
Strength & Core (3x a week)

A1

Clams

3 x 12

A2

Squat - Bodyweight

3 x 10

B1

Glute Bridges

3 x 12

B2

Plank - Straight Arm

3 x 30

C

Calf Raises - Standing

3 x 15

Friday
Jumpers physical prep (daily)

A

Foam Rolling - Full Body

1 x 6:00

B

Stretching - Crouching Three

1 x 30

C

Glute Lifts

1 x 12

D

Back Plank

1 x 30

E

Deep Core Activation (TVA & Multifidus)

1 x 5

Saturday
Jumpers physical prep (daily)

A

Foam Rolling - Full Body

1 x 6:00

B

Stretching - Crouching Three

1 x 30

C

Glute Lifts

1 x 12

D

Back Plank

1 x 30

E

Deep Core Activation (TVA & Multifidus)

1 x 5

Coach
More from Core Advantage
coach-avatar Jacob Tober

A senior strength and conditioning coach at Core Advantage Jacob has been working with basketball players to improve their vertical leap since 2013.

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Start unlocking inches on your vertical immediately.

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FAQs
Who is this program for?
This program is for athletes of all levels looking to increase their vertical leap/jump height. It is an ideal plan for basketballers and volleyballers in particular.
Why is this program boring?
It focuses on the missing gaps that many athletes overlook. Instead of doing high intensity plyometrics and high-intensity jump training, it instead looks to improve fundamental movement patterns, mobility, flexibility and basic strength qualities. These results in gentle and boring, short workouts.
What sort of results will I get?
Depending on your diligence and patience, most athletes see a 2-4 inch increase in vertical leap during the 8 weeks. Usually there is an immediate 1-2 inch boost in the first 10 days followed by a steady but slower increase in jump height over the following weeks.
Does this program only help with jump height?
No. Athletes also find their sprint speed, agility and quickness also increases on the program. Athletes who complete the daily routines regularly also report faster recovery from hard workouts and feeling looser in their bodies with less stiffness in their knees and lower back.

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