Vert Shock review

Does Vert Shock really work? My review after 8 weeks

You play a lot of basketball and you always wanted to dunk?

You want to increase your vertical jump but you are not sure which vertical jump training to chose?

Then read on, because in this Vert Shock review I will share the story of how I learned to dunk!

Spoiler Alert! Watch this to see my results:

Let Me Introduce Myself!

Hey there! I am Andy, a 29-years old basketball addict from Düsseldorf, Germany.

When I was little, my Dad mounted a basketball hoop to the garage in our driveway and I immediately fell in love with the game! I loved it so much, I would sometimes shoot free throws for hours even if there was snow in the driveway!

Some of my fondest childhood memories are my first dunks on this shaky little hoop which was hanging at maybe 8 feet. Soo much fun! One day, I did my best Shaquille O'Neal impression and tore down the whole hoop with a violent tomahawk dunk 🙂

After that we installed a solid regular 10ft hoop and the days of dunking in my driveway were over...

If you want to know more about me read this blog post

My draft combine measurements:  😉

  • Age: 29
  • Height: 6' 0''
  • Standing Reach: 7' 11''

As a basketball player, I never got anywhere near professional level, but I always played for fun on teams in different local German leagues.

During my time at school and university, I used to be quite athletic. I was never a high flyer who was dunking over other people in traffic, but I could grab the rim pretty easily and was quite good at getting offensive rebounds.

Then about two years ago I did about 4 weeks of the Jump Manual program together with a friend and after that, I was able to squeeze in one or two dunks on a very good day. Check out my detailed comparison of Vert Shock vs Jump Manual if you want to know more.

If you have ever dunked a basketball, maybe even on a smaller basket, you know that it is just a great feeling! Since then I always dreamed of being able to dunk consistently and with authority!

Unfortunately, once I got my first real job I did not have the discipline to got to the gym as much as before and spent WAY too many evenings on the couch, eating potato chips and binging on Netflix series.

Of course, this didn't help my athleticism at all and I got slower and less explosive every year. After last basketball season ended I was so annoyed by my lack of hops that I decided to change!  

The goal I set for myself:    To be able to dunk again before I turn 30!

I also wanted to improve my overall athleticism as I had really lost quickness on my first step, I didn't get as many rebounds as I used to and my defense was just plain bad because I didn't have the lateral speed to guard opposing point guards...

About the Vert Shock Program

In order to reach my goal and increase my vertical jump enough to dunk I first had to find a good training program. So, one boring day at work I browsed the internet searching for the perfect workout program. That's when I stumbled upon Vert Shock.

The program promises an increase of 9-15 inches on your vertical jump in only 8 weeks. And I won't lie, at first, this made me a bit uneasy because it seemed like one of these empty promises like "Lose 20 pounds in 5 days.." you see everywhere on the internet.

But otherwise, the web page made a very professional and trustworthy impression and the 60-day money back guarantee finally won me over.

Adam Folker and Kobe Bryant

The Vert Shock program was created by Adam Folker, a former college basketball player and now professional basketball player in cooperation with Justin “Just Fly” Darlington, who is perhaps the best dunker in the world. If you haven't watched have his mixtapes, make sure to change that now, he's incredible!

Free Vert Shock Ebook

Adam Folker also offers a free Vert Shock ebook where he shares great advice on:

  • Best stretching exercises to instantly increase your vertical jump
  • What kind of shoes to wear when trying to jump high
  • Correct jumping technique to maximize jump height
  • And other sneaky 'hacks' directly from the NBA

The Structure of Vert Shock

The 8 week training program is divided into three parts:

1. Pre-Shock Phase

The Pre-Shock phase is the first week of the program. This week is going to "shock your body" and prepare you for the following weeks of the program. You will be working out on 6 out of 7 days, resting only during day 4.

2. Shock Phase

Week 2 until week 7 is called the Shock Phase. This is the meat of the program and usually contains between 4-6 workouts a week. These workouts range from strength exercises for your legs and core to jumping-specific movements to intense plyometric exercises.

3. Post Shock Phase

Week 8 is called the Post Shock Phase. It is a week of six very intense training sessions with only one day of rest in between. By this time, after seven weeks of training, you should be feeling a little stiff and the warm-ups are, therefore, even more important.

The Vert Shock Exercises

All exercises, as well as the specific warm-up and cool-down programs, are explained in great detail by Adam in high-resolution videos. These videos are present on almost every page and tell you everything you need to know about the workouts.

The exercises do not require any heavy weightlifting which is great for athletes who have no access to a weight room! Strength exercises are all performed with bodyweight or a basketball. The training program itself is available as PDF and can be downloaded and printed out or saved on any PC, mobile phone or tablet.

I personally would have liked if there was some more text on why the workout was designed the way it is. I am a bit of a bookworm and I like to understand the theoretical foundation of workouts. I know that this point won't be relevant to most readers, but if you are interested in a deeper knowledge about the mechanics and the training of the vertical jump I can recommend the book Vertical Foundation by Joel Smith.

During the 8-week training program you will be doing 41!!! workouts in 56 days. These workouts are tailored towards different goals: 

  • Advanced plyometrics: Intense jumping specific exercises with an emphasis on short ground contact-times
  • Core strength: Planks and different static core strengthening exercises are important to prepare the body for high-impact jumping exercises
  • Power: Exercises like deep squat jumps increase the strength and power in your lower body which is very important if you want to increase your vertical jump.

The different focal points of the exercises allow different parts of your body enough time to rest between workouts. For example, you will never do two heavy plyometrics workouts on subsequent days.

When I first bought the program and had a look at the actual training program, the first thing that came to my mind was:

Damn that's a lot of exercises per week!

creator of

But in my personal experience, the workload is hard but manageable. Just once after week 6 did I take a rest for two additional days because my body was feeling really tired and I wanted to prevent unnecessary injuries.

About Injury concerns

Before I started the workout I was really worried that my knees would not respond well to the training program. I have had knee problems before, and at one time had to stop playing basketball for a while because I could barely climb stairs because of a strange stinging pain in my left knee at certain angles. 

Ironically, after the Vert Shock program, my knees are feeling better than before! For the first time in my life, I stuck to a stretching routine as part of the cooldown and I noticed that I had a crazy shortened left quad. Therefore, I put some extra work into loosening my quads and that has really made a big difference! I just wish I had known of the positive impact of stretching before, I always thought that stretching would decrease my vertical and therefore completely ignored it... (Stupid me!)

My Results of 8 Weeks of Vert Shock

Alright, let's get to the real interesting part! Does Vert Shock work?

Before Vert Shock (29" vertical)

In order to assess my improvements, I measured my vertical jump before the start of the training. The result was a 29" running max, which is actually not bad as it allowed me to grab the rim pretty easily and gave me great hope that I would be dunking soon!

Vertical Jump before Vert Shock

My Pre Shock Phase

Week 1 was one of the hardest weeks during my training. After being a couch potato for far too long, my body was clearly shocked by the six intense workouts in seven days. 

Below you can see some pictures of the park where I usually did my workouts. This was surprisingly fun, and a great change of pace after sitting in a cubicle from 9-to-5.  

As you can see there are enough park benches of varying heights to do box jumps, depth jumps etc. There is even a small hill for intense sprints!​

Some impressions of the workouts

Overall, an average workout session took me about an hour to complete. This already includes the dynamic warm up and the cooldown period! So you won't need to spend hours each day working on your vertical jump. 

Even though I had planned to take weekly videos of my progress, after week 1 I was just too tired to test my vertical. In retrospect, I think that this was a good idea as I doubt the results would have been pretty.

First improvements in week 2 (32" vertical)

In week 2 I was feeling a lot better so I decided to use the day off to head​ to my favourite basketball court and take a few videos of some dunk attempts. 

Two weeks of hard training had increased my vertical by 3 inches already and I was very close to dunking for the first time in a while!​

32 inch vertical after week 4 of Vert Shock

Almost dunking... Read more about my second week of Vert Shock here.

The first dunk after 4 weeks (35" vertical)

Weeks 2 and 3 were pretty much business as usual. I kept on working hard and my vertical jump increased steadily. When testing my vertical after week 3 I was really close to dunking, but somehow the ball just wouldn't go down! 

But then after week 4 I was walking to the basketball court and I got this strong feeling that today would be the day of my first dunk. My legs were really feeling good and springy, the weather was really hot (which makes warming up a lot easier) and I was totally excited and pumped.

After doing my dynamic warm-up for about 20 minutes and trying some jumps without the basketball, I picked up my basketball ball and tried some dunks. I think I missed the first three attempts, but I could feel that it was incredibly close. And on the fourth attempt I nailed it!

I threw down my first dunk after only 4 weeks! I was so happy that the hard work paid of so quickly. That provided a huge boost to my motivation. I had increased my vertical by over 5 inches in only 4 weeks, if I could do the same in the next 4 weeks I could do all kinds of dunks!

Vert Shock results after week 4

Testing my vertical after 4 weeks of Vert Shock

Stagnation in week 6 (35" vertical)

Until week 5 everything thing went exactly as planned or even better. I increased my vertical jump each week and I was already dunking consistently with two hands. I already pictured myself throwing down windmills, 360's and between the leg dunks! Winning my first dunking contest could only be a matter of weeks! 

Unfortunately, week 6 was the first week where my vertical jump actually decreased. After 30 workouts in only 42 days, my legs felt really heavy and I was just absolutely tired. 

So, I decided to take a couple days off, and get some well deserved rest for my aching legs...​

The final push in the last 2 weeks (37" vertical)

After my short break after week 6, I was back to working out with great enthusiasm. During week 7 I was still not feeling great but I was back to dunking easily even though my hamstring was really tight and I wasn't feeling as loose and explosive as I had hoped after my rest. I guess thats the first signs of father time catching up with me, 5 years ago I would have been bursting with power after two days of doing nothing....

By week 8 autumn had arrived here in Germany and it started to rain every day. So I had to do a lot of the workouts of my final week in pouring rain - what a finish!

Fortunately, autumn also meant that the school gym where my team practices opened up again. So for the first time, I was able to test my vertical on an indoor floor. And the additional traction of the dirt and dust free floor really showed. My vertical jump  was up to a new personal record of 37 inches. I wasn't quite able to reach my ambitious goal of 40 inches, but I was damn close!

Final Vert Shock Results after 8 weeks

My teammates couldn't believe the way I was dunking!!! Three different guys asked me how tall I was, ​and could't believe that a 6ft tall white guy could dunk like that 🙂 After the practice I was throwing alley-oops and trying all kinds of dunks with the tall guys on the team, as I am now by far the smallest guy on the team who is able to dunk. And thats really a great reward for all the hard work in the last 8 weeks!!

[EDIT: 3 months after finishing Vert Shock ]

I was asked on YouTube and via Email if the increased vertical quickly vanished after I stopped doing Vert Shock. The quick answer: NO!

I haven't done a whole lot of jump specific training lately, even though Vert Shock provides you with a maintenance program which you can do once a week.

However, I have been dunking a lot during and after basketball practices because it is just so much fun and so far I was able to keep my 37" vertical. In fact, I am already planning my next round of Vert Shock in the upcoming off-season. I still want to reach my goal of a 40 inch vertical and throw down some windmills!!!

Final Thoughts

Overall, I recommend this program to every basketball player who is determined to increase his vertical jump. Not only will you jump higher, but you will also gain a lot of quickness and overall athleticism which will help with other parts of your game like rebounding, defense and penetration. 

Vert Shock focuses heavily on plyometrics and is therefore especially suited for basketball players who have no access to a gym or have little experience with weightlifting. No equipment except for basketball (or a medicine ball) is needed for the workouts.

However if you are already jumping very high (around 40 inches) and you have no prior weightlifting experience, this program might not deliver the expected results as your plyometrics are already very advanced. In this case, a program like Jump Manual which focuses more on strength might suit you better. Read more about how the two programs compare here.

Review Results

Vert Shock Vertical Jump Training:

What I liked:

  • I can finally dunk
  • Great explanatory videos
  • No gym needed
  • Program is easy to follow

What I didn't like:

  • No theoretical explanation of the workout
  • Lots of cross-promotion on the website


I increased my vertical by 8 inches during the program. I now have a 37" vertical and can dunk easily with two hands.


Adam claims an original price of $134, but you can get it for $67 here. Being able to dunk was absolutely worth the price to me!


Every exercise is explained in great instruction videos, the printable PDF workout sheets are easy to read and no gym is needed!


The program is pretty time-intense as there are about 5 workouts per week which usually last less than 60 minutes. Exercises are demanding but always manageable.

Overall Rating

4.5 of 5 stars

Vert Shock definitely works!

In my opinion, Vert Shock is the easiest, most fun and most efficient Vertical Jump program currently available! ​

If you want to increase your vertical jump, make sure to check it out!​

How Much Will Vert Shock Increase Your Vertical?

If you are wondering how much Vert Shock could increase YOUR vertical jump and if you will be able to dunk after 8 weeks of training than I have created the perfect guide for you!

In the past weeks, I have read everything I could find about vertical jump training and have gained a lot of knowledge through my own training. This allowed me to write a guide where I explain what you can personally expect from Vert Shock taking into account your height, standing reach and your current athleticism.

There is even an interactive calculator included! You just put in your standing reach and your current vertical jump and the Vert Shock calculator tells you if you will be able to dunk after 8 weeks of Vert Shock!

Leave a Comment:

Andy says November 19, 2015

Hey guys, Andy here. Don’t be shy! If you have any questions, feel free to post them here. I will answer every single questions, guaranteed!!

    Kyle says January 22, 2016

    Hey Andy, I started Vert Shock on the first day of the new year so I’m on my 7th day of the third week and I noticed in your video on YouTube that you could dunk in week 4. I’m only 16, 6’0″, with a standing reach of about 8′, and I can grab the rim off one foot with one hand. The only results that I have really seen so far are last week on maybe Tuesday or Wednesday I could get the ball over the rim and kind of touch it on the way down during a full court layup drill. Since that day, I haven’t seen anything new and I’m still where I was when I started the program. Maybe I’m expecting too much too soon but I wanted to ask how you were doing at about this time in your program to compare. Thanks

      Andy says January 22, 2016

      Hy Kyle, thanks for your comment!
      To see my results of week 3 check out this video: .
      If you were able to get the ball over the rim last week already, then I think you are on a good path!
      Often times you need a bit of rest to realize the gains you’ve made! It’s like working out in the gym, after doing bench presses you will be weaker for a day or two, but after that you will get stronger!

      PS: Do you have basketball practice right now (assuming from the full-court layup drills)?

        Kyle says January 22, 2016

        Thanks for the feedback and to answer your question, yes I am currently in my JV season at my school. It has made doing the workouts a little tougher, but I have been able to get every day done so far.

Alex says December 18, 2015

Hi Andy,

I’m 20 years old and am 5’9. I can tap the rim fairly consistently but can’t grab rim with both hands from a running start. I’ve been playing basketball virtually my whole life and always had a dream of being able to dunk. I’ve never done a vertical jump program before, just always played basketball. Do you think after completing Vert Shock I’ll be able to dunk or be very close to doing so? I’m not sure how many inches I would need to have in order to dunk considering my height. Please let me know if you think this program can help me achieve my goal of dunking. Thanks!

    Andy says December 18, 2015

    You have never done a vertical jump program, but you are able to grab the rim at 5’9″ anyway? That is a good sign that Vert Shock could really improve your vertical a lot! Usually, you need about 6 inches above the rim to be able to dunk. You are able to tap the rim, so I assume you need a 5-6 inch improvement on your vertical. Not easy, but possible!
    If you want to know more about your possible improvements check out the guide I wrote:
    There is even an interactive Vert Shock calculator that gives you an estimate of you vertical jump after you have completed the training!

Marc says December 22, 2015

Hello Andy, Awesome blog I was hesitating to get this “miracle” method but I’ll give it a go.

I have few questions though:
-Do you still dunk despite not training anymore (other than playing basketball)? I wonder if this program is something that will “fade away” if you do not continue training on the exercises it provides?

– Also are you now able to diversify your dunks? windmill 360, behind the back, and so on ? 🙂

– It goes back to the 1st question: do you see a decrease in your vertical since you stopped the program? or maybe it even increased since then?

Cheers mate

    Andy says December 22, 2015

    Hello Marc, glad to hear you like my blog!

    I am still able to dunk pretty easily! I might have lost one or two inches but I haven’t really tested my vertical jump lately.
    So far my dunk repertoire is basically: two-handed dunks, one-handed dunks (but jumping off with two feet), self alley oops and alley oops from teammates. I have tried “fake” 360s where you approach the rim from the baseline and basically only do a 180-270-degree rotation. But I usually smash the ball on the front of the rim when trying that.
    For windmills I either don’t have enough hang time or my techniques just sucks..
    But to be honest, I am working more on my three-pointers these days. Dunking is much more fun in the summer when it doesn’t take 45 minutes to get warmed up:-)
    But I think I will do Vert Shock again next summer! That 40″ inch vertical is still my goal..

James says January 3, 2016

Hey Andy,
I watched your video and noticed that you jumped off of two feet. Right now I am using the vert shock program and I was wondering whether I should try to dunk off of one or two feet. Do you have any suggestions for me? I’m am about 5’11 and pretty close to dunking so I’m hoping to find the strategy that will get me to dunk the easiest.

    Andy says January 3, 2016

    Hey James, just jump the way that feels natural to you! There are people who can jump a lot higher using two feet (like me) and others have a much higher vertical jump using only one foot. There is no right or wrong here!

    But there are a few general differences about the two styles:
    – Two-foot dunks oftentimes look more powerful
    – Two-foot dunks are easier if you can’t palm the ball and you want to dunk with two hands

    One foot dunks:
    – Translate better into in-game dunking because you are using your regular layup step pattern
    – Are often “longer” dunks. You will never see a two-foot free throw line dunk

    Hope that helps!
    Let me know when you made your first dunk and how you did it!

Jeremy says February 12, 2016

What exercises did you do for your post shock workouts

    Andy says February 12, 2016

    DO you mean during the last week of Vert SHock (Post SHock Phase) or after completing the Vert Shock program? There is a maintenance workout included in Vert SHock which ou can do after completing the program to ensure you don’t lose all your progress.

      Jeremy says February 12, 2016

      During the post shock

Jonathan says March 18, 2016


So just looked into this bio, are there any video results or anything?

jorge saul says March 26, 2016

hola andy yo soy 6.2 salto 22 pulgadas tengo 48 años,no tengo lesiones y peso 199 lbs,el vertical shock seria la mejor opcion o el jum manual,ya que tengo los 2 programas

    Andy says March 28, 2016

    Hello Jorge, do you have access to a Gym and are you familiar with weightlifting exercises?
    If so, I would try Jump Manual because Vert Shock focuses heavily on quickness. The ability to improve quickness decreases with advanced age, therefore you might have more success focusing on your strength by doing the Jump Manual program.

jorge saul says April 13, 2016

y si no tuviera abceso a una sala de pesas,no podria hacer yo el vertical shock?o tendria que hacer el jump manual sin peso?

    Andy says April 15, 2016

    Hi jorge, I am not sure I understood the questions. But you need access to a weightlifting gym for Jump Manual, however you don’t need weights for Vert Shock.

Miko says May 15, 2016

hey andy i just finished pre shock phase and im really happy that i gained 3 inches to my vert, now i got a 42 inch vertical, my height is 5’7 and a standing reach of 7’3. just one thing after finishing the entire workout which is 8 weeks, do you think i can reach a vertical of 45? my goal here is to reach 50 but i think i will need to really work hard for it. i just want to know is 45 will be possible for me after 8 weeks? anyway gonna post a vid weekly for my progress and hope you can reply on this. thanks andy and happy dunking!

    Andy says May 15, 2016

    Hey Miko! Congrats on the 42 inch vertical, that’s massive! If you already improved by 3 inches in one week I would say that there is a good chance that you will reach 45 inches by the end of week 8! Looking forward to your weekly videos!

      Miko says May 16, 2016

      i am still aiming for 50 inches andy so i can do some crazy dunks. im going to test my vertical tomorrow and see what my 42 inches can do. and i only have the pdf of the workouts i dont have the videos coz i cant afford it. anyway happy dunking andy thx for replying appreciate it.

William Rohde Madsen says May 18, 2016

Is the standing reach measured with or without shoes? 😀

    Andy says May 20, 2016

    Hey WIlliam, I just measured my standing reach again to make sure. It’s exactly 2.39m barefoot which is roughly 7’10”. So I guess 7’11” was with shoes on 🙂

abdalla says May 20, 2016

The vert shock website doesnt open so what should i do

Drew says July 26, 2016

Hey Andy,

I did vert shock last year and got pretty bad shin splints about 6 weeks in. I was also playing basketball about twice a week while doing the program. What type of surface were you going your workouts on? I am 33 so that probably has something to do with it but I did most of the workouts on concrete which was probably a bad idea. I went from grazing the rim to being able to hang with one hand but I want to give it another go. Any tips on keeping my aging legs fresh?

    Andy says September 10, 2016

    Hi Drew, fahter time sucks… I’m closing in on 31 and I can definitely tell, that I need more rest than 10 years ago.
    So my tips would be:
    – Give yourself additional rest if needed. The program was developed with high school kids in mind, so we old guys need to be a bit more careful 🙂
    – Do the intense exercises like drop jumps on a softer surface like grass. And make sure to warm up properly before!

Ian Williams says August 23, 2016

Hi Andy,
I’m in the third week of Vert Shock. I gained 4.5 inches in the first week, but nothing in the second week. I’m into week three now and I was wondering if you did strength training on you legs prior to carrying out this program? Do you think it would be okay to add strength training of legs into this programme? My legs aren’t too strong to be honest.

    Andy says September 10, 2016

    Hi Ian, i wouldn’t add heavy leg training during the Vert Shock training. Plyometric exercises are very intense and need muscles which are at 100%. I would complete the program and start working on your overall strength after that. I personally did weight training on and off for the last 12 years.

Aaron Miller says October 30, 2016

Hi Andy,
Did you take any whey protein when you were doing the Vert Shock program?
If so, how much?
I have read that if you are working out hard, you need a good amount of protein.


    Andy says October 31, 2016

    I eat a lot of protein anyway, but I also added the occasional whey protein shake after workouts.

Travis says October 30, 2016

Hey Andy, I was curious to your results from your second round of vertshock?. My son started with vertshock and went from 16-23 inch standing vert. He has completed 8 weeks of the jump manual and now has a 30″ standing vert(week7). It may be alittle more we measure again tomorrow. He is still about 2-4 inches from dunking but his season starts this next week. He wants to do vertshock again, but we don’t know what results to expect or if he should even do it during season. The jump manual was alot more intense then the vertshock program, so we didn’t know if he would see any results a second time. He will not be lifting heavy during season like he did during the jump manual workouts. Any results from your second session of vertshock or advice?

    Andy says October 31, 2016

    Hi Travis!
    Unfortunately, I never really made it through a complete second run of Vert Shock…
    I think not lifting hard during the season is a great idea, you want to have as much energy for basketball practice and games.
    Maybe your son could do Vert Shock, but spread out the workouts a bit more to ensure proper recovery times?
    Let me know how it goes!

Jacob says February 21, 2017

Hey andy i wanted to know did you eat good during the program? Also i am in the start of week 3 and my legs are dead. I also play alot of basketball with the program so what is your take on this ?

    Andy says February 22, 2017

    Hey Jacob, if you play a lot with the program you will probably need a little more rest. Maybe it would make sense to spread out the program a little bit. I try to eat healthy most of the time. But I remember that I drank a few (more) protein shakes during the program.

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