The Boring Jump Program
You're closer to a bigger vertical than you think. Seven simple weeks to unlock the inches you're leaving on the floor.
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Yes, it's boring but it works
Most athletes never get close to their real vertical. The height is already in your legs, but these simple things bleed it away on every jump. The good news: every one of them is fixable, fast.
- Tight hips holding the handbrake on your hip drive
- A lazy arm swing giving away up to a quarter of your height
- A slow, soggy plant that dumps the energy from your run-up
- No real plan, so you plateau and lose motivation
The four pillars of a bigger vertical
Most programs train one or two of these. We build all four, which is why our athletes typically add 6 to 10 cm to their vertical in their first few weeks.
Mobility and flexibility
Free up tight hips and stiff ankles so your legs can load like a spring. It's the fastest win, and the one almost everyone is missing.
Technique and control
Sharpen your approach, plant, arm swing and landing. The same legs jump higher the moment the movement is right.
Strength and power
Build force in the muscles that launch you: calves, quads and glutes. Stronger legs put more into the floor and get more back.
Durability and resilience
Train the tendons and landings that keep you on the court. Adding inches counts for nothing if your knees can't take it.
How it works
- 1
Test where you stand
Measure your vertical in seconds with the included jump testing app, so you have a number to beat.
- 2
Train 5 to 15 minutes a day
Follow the day's short video session, seven days a week. Little and often is what makes it stick.
- 3
Progress every week
Your reps, sets and drills step up as you do, week by week, with no guesswork.
- 4
Re-test and see the gain
Measure again at the end and watch your vertical climb. Then keep the access and keep going.
Everything you need to add inches
- Exercise video instructions
- Detailed reps, sets and progressions
- A jump testing app
- Nutrition guide
- Recovery and prehab protocols
- Lifetime access
What is the Boring Jump Program?
The Boring Jump Program is a complete, at-home vertical jump program built by the strength and conditioning coaches at Core Advantage. It takes the exact system we use with basketball, volleyball, netball and AFL athletes and turns it into a simple seven-week plan of five-to-fifteen-minute daily sessions. No gym, no gimmicks, and nothing that needs more time than you already have.
Most vertical jump programs you find online are a random pile of dunk drills and box jumps stacked on top of each other. This one is different because it trains the four qualities that actually decide how high you jump, in the order that makes them stick — so the inches you add stay added.
What makes a vertical jump program actually work
A jump is not one quality, it is four working together. Train only one and you leave height on the floor. A vertical jump program only works when it builds all four in the right order, which is exactly what the Boring Jump Program does:
- Mobility, so tight hips and stiff ankles stop capping your hip drive
- Strength, the base of force you must have before anything else matters
- Power and plyometrics, which teach you to put that force down fast
- Technique, the free centimetres hiding in your approach, plant and arm swing
Who the vertical jump program is for
It suits any athlete who wants to jump higher and is willing to follow a simple plan — from a fourteen-year-old chasing a first dunk to an adult returning to sport. It works for basketball, volleyball, netball, AFL and any sport where getting off the ground wins the contest. Beginners see the biggest, fastest gains, while more advanced jumpers use it to clean up weak links before stepping up to the Advanced Jump Program.
How much can you add to your vertical?
Athletes who train this system with us typically add 6 to 10 cm (2 to 4 inches) to their vertical in the first few weeks, with more to come as the strength work compounds over the full block. Your rate depends on where you start: the tighter and weaker you are today, the more low-hanging fruit there is to pick. Because the program begins by testing your jump with the included app, you watch the number move instead of guessing.
Train at home, no gym required
Every session is designed for a bedroom, backyard or garage. Bodyweight strength, low-equipment plyometrics and daily mobility carry you a long way, and where extra load helps we show you how to use a backpack or a single pair of dumbbells. Little and often beats the occasional brutal session, which is why the whole plan is built around short, repeatable daily work you will actually finish.
Frequently asked questions
Who is this program for?
Any athlete who wants to jump higher and is willing to follow a simple plan. It suits complete beginners through to advanced jumpers, and teenagers through to adults. You don't need to already jump well or have any gym experience; the program tests where you are and scales from there. Beginners often see the biggest, fastest gains because they have the most tightness and weakness to unlock, but even seasoned jumpers usually have easy wins hiding in their mobility and technique.
How is this different from other vertical jump programs online?
Most vertical jump programs online are a random collection of drills with no order or progression. This is a structured, coach-built plan that trains the four levers of a bigger vertical (mobility, strength, power and technique) in the right sequence, tests your progress, and tells you exactly what to do each day for seven weeks.
What equipment do I need?
Very little. Some space, somewhere to do basic strength work, and ideally access to some weights. You'll also want a foam roller, and a mini band is recommended for some of the mobility and activation work. If you're a basketballer, having a hoop to jump at can be useful too. Every exercise comes with a home-friendly alternative, so you can start today even without a gym.
How much time does it take?
Five to fifteen minutes a day, seven days a week. The plan is deliberately short because consistency is what builds a vertical. It's the small, consistent efforts that accumulate over the seven weeks, not the occasional long, exhausting session.
How long until I see results?
Almost instantly. Athletes often unlock 2 to 3 cm (around 1 in) in their very first week, and the results keep accumulating across the full seven weeks. Test your vertical at the start and again at the end so you can see the change for yourself. And because you keep lifetime access, you can repeat the seven week program as many times as you like and keep making gains well beyond the initial plan.
Is it safe for younger athletes?
Yes. We recommend the program for athletes aged 12 and over. It's built around safe fundamentals and teaches landing before flying, which is exactly why we avoid the high-volume jumping that hurts so many young knees. If you have a current injury, clear it with your physio first.
Will this program help me dunk, and does it work for basketball, volleyball and netball?
Yes. The qualities that raise your vertical (mobility, strength, power and technique) are the same across every jumping sport, so it carries over to basketball, volleyball, netball, AFL and anything where you leave the ground. As for dunking: if you're already close to the rim, the extra inches can be the difference that gets you there. If you're further away, it builds the foundation to keep climbing toward it over time.
How are the programs delivered?
Everything is delivered right here on the website. Once you're logged in, all of your program content lives in your account: the week-by-week plan, video instructions for each exercise, and your training logbook. The logbook is built into the site, and you can add it to your smart device's home screen as its own tab so it opens like an app straight from the website. You track your jump tests in the free Metric Jump app, and everything else stays online and self-paced with lifetime access, so you can train on your own schedule and revisit the content whenever you need it.
Start the Boring Jump Program today
Stop leaving inches on the floor. Build the fundamentals of an incredible vertical leap today.
Get the program · $19Secure checkout · Lifetime access