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.