Vertical Jump Injury Prevention

One of the biggest reasons why athletes never see any improvements in their vertical jump is because they get injured while training.

In most cases, it’s usually not the athletes fault, but the vertical jump program they are using.

This is because most vertical jump programs lead to overtraining and this leaves the athletes prone to injuries.

The programs also fail to educate the athletes on the proper ways to prevent injuries.

6 Injury Prevention Methods For Vertical Jump Training

1. Always Warm Up

  • Warming up is very important because it loosens up your muscles.
  • ‘Cold’ muscles are really susceptible to injury, and warming up prevents this.
  • The basic point of warming up is taking a few minutes to perform a simple exercise that gets your heart rate up.

2. Always Stretch Your Muscles

  • Stretching is very important in injury prevention.
  • There is a debate as to whether you should stretch before workouts, after workouts, or both.
  • My view is this: more stretching is better than no stretching.
  • My personal opinion is that you should perform dynamic stretches before workouts, and static stretches after workouts.
  • Stretching also helps your muscles to recover faster.

3. Never Overtrain

  • Overtraining almost always leads to injury, because a tired body is more prone to injury.
  • Never train to the point of exhaustion.
  • Remember that the goal is to STIMULATE and not ANNIHILATE your muscles.
  • Also, train up to 4 days per week, never more than 5 days in one week.

4. Strengthen Your Weak Muscles & Fix Muscle Imbalances

  • Many injuries are caused by muscle imbalances.
  • For example, many hamstring injuries result because the athlete’s quadricep muscles are much stronger and better developed than their hamstring muscles.
  • Also, most calf injuries are a result of an imbalance in strength between the athletes calf and shin muscles.
  • Always strengthen your weak muscles to prevent muscle imbalances and injuries.

5. Wait Till You Recover Fully From An Injury Before Returning To Action

  • This one is very common among athletes.
  • Returning to action before you are fully recovered from an injury is a sure recipe for disaster.
  • In fact, you will get injured WORSE than the first time.
  • Avoid this at all cost, and always wait until you are fully recovered before returning to action.

6. Train On Soft Surfaces

  • You should always try to avoid training on hard surfaces like concrete.
  • Instead, try to workout on softer surfaces like grass, carpeted areas or surfaces made out of rubber.
  • Most vertical jump exercises are really hard on the body, and performing them on softer surfaces will help the body (especially the knees), absorb the shock better.


As you can see, injury prevention is very important if you want to increase your vertical leap and jump higher.

There is nothing worse to an athlete than getting injured.

Injury prevention may seem like a hassle, but it is necessary.

Finally, remember that while you are injured and unable to compete, your vertical jump is ZERO inches.

If you are injury-free and you want to take your vertical jump to the next level, check out the Jump Manual.

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12 Responses to “Vertical Jump Injury Prevention”

  1. oryon Says:

    i have an ankle injury in football for sometime and i was wondering should i keep doing the program or should i lay off, and will this affect my performance in my jumping


  2. p Love Says:

    I’ve injured my ankle numerous times, and it still seems out of place but I feel fine. I can pop it in and out without it hurting, just feels like I’m popping my knuckles in my legs.
    I wanted to know what exercise and stretch could help. And if I can do extended jumping regimes. Also what jumping programs can help my ankle get better.


  3. Ekam Says:

    i overstretched my muscles many times, how can i avoid that?


  4. Raphael Solomon Says:

    Hi! I have a slight right leg knee injury it’s just coming up. Am too young for that because i have the dream of playing pro, nba or even college someday. So pls how can i get rid of it sharply?


  5. ify Says:

    Well the thing is when i stretch still the pain does’t go away, right now i have a really bad lower and upper back pain that have been hurting for ever.


  6. james Says:

    is there any stretches to get to the back of the knee, cuz after or while im playing sports it will get hot and swell up. i might have torn the mcl a few months back but ive been nursing it and its getting back to normal but what can i do to strengthen it without over doing it?


  7. Kev Says:

    i have a knee injury and often cinoviol fluid forms around knee and not painful,i put a knee cap on and in 5days am back to business?help me out how i can cure,or advice further……


  8. Seth Jared Says:

    This is one of the web blog posts to mention the importance of dynamic stretching. Kudos! Make sure to avoid static stretching before a workout as well, as it weakens muscles and tells your CNS it’s time to wind down.



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