Anyone can improve their vertical jump if they follow a few simple steps, and most importantly, also follow a well designed workout program. Sometimes though, injuries do occur. This normally comes about through not following a program, or incorrect training. Here is some information on how to increase vertical jump pain free.
Remember to Warm Up and Stretch
When we have analyzed why most people suffer injuries through training, it comes from not warming up and stretching properly. We know it can be tempting to think that warming up is a waste of time, or that stretching is not needed, but nothing can be further from the truth. Stretching properly is essential, especially when it comes to training to jump higher.
Improve Your Flexibility
The key on how to increase vertical jump pain free, is to improve your flexibility. This will improve your range of motion, and will also mean that your muscles are looser. You will find that not only will you be able to train without picking up injuries, but your vertical leap will also improve. You should consider flexibility as one of your core components when it comes to jump training.
Stretching for Flexibility
Stretching before a workout performs a number of functions. The main one, is of course to prepare the body for the workout ahead. Perhaps more importantly though, it increases your overall flexibility, which is something that is very beneficial in the long run.
Tips for Stretching
Before you begin each workout to improve your vertical leap, we recommend a full body stretching routine. The stretches should work on all parts of your body, and not just your legs. Your back, shoulders, and neck should also be included.
- When stretching, you should hold each position without bouncing, for a period of between 20 and 30 seconds.
- Push each stretch with each workout in order to increase your flexibility.
- Breathe slowly and evenly as you stretch. Do NOT hold your breath.
General Workout Tips
In addition to stretching, there are also some other things you can do when seeking how to increase vertical jump without injury. One of these, is to drink plenty of water before, during and after exercise. This will help your body to avoid dehydrating, and keep muscle cramps at bay. Making sure your body is fueled and ready to go before a workout is also a good idea. Eating a pre-workout snack an hour before is always recommended.
Types of Exercises
There are many exercises you can consider when looking how to increase vertical jump. Many of these can be described as plyometric exercises, which involve building up the explosive strength. Example of these types of exercise include squats, calf raises and crunches. There are dozens more though, and we have included details of a full guide a little further down this page.
Don’t Exercise With an Injury
Finally, we should say that you should never ‘work through’ and injury. If you have pulled a muscle or strained something when working out to improve your vertical jump, stop exercising until you have recovered. Working out with an injury may just make a problem worse in the long run.
Find Out More
If you would like to find out more about how to increase vertical jump pain free, then you may find our guide very useful. We have included full details on the various types of exercise you can perform to improve your jumps, and also give instructions on how they should be carried out correctly. Take a look now, and start along the path to jumping success!