Your Vertical Jump Program - Avoiding Injury
Very few people would consider vertical jumping a dangerous activity, but training properly for jumping incredible heights can be quite strenuous on particular parts of the body. Knowing the dangers of conditioning is essential for those interested in beginning vertical jump training without injuring themselves. Luckily, all vertical jump injuries are completely avoidable with the right precautions. While most of these suggestions can also be applied to any other sort of physical exertion, there are some that are specific to vertical jumping training.
Warming Up and Cooling Down
If you've ever played sports competitively or been in a workout class, you know that health professionals are obsessed with stretching out before a workout. It might seem like a strange obsession, but you'll find it among athletes as well. In fact, both these groups of people also swear by cooling down, or stretching after a workout as well as before. So what is it that trainers and athletes have in common? A thorough knowledge of the human body, a deep respect for the work muscles do, and an active awareness of how quickly an injury can occur, not to mention how damaging it can be.
Listen to the experts. Warm up before every workout by stretching all your muscles, not just the ones you plan to workout. The human body works as a whole and when you workout one muscle, you would never be able to guess just how many and what a variety of other muscles are being stretched, worked and exhausted. Cool down after every workout, too. Drink some water, rub and do gentle exercises on the muscles you focused on, and make sure your whole body feelings lose and warm before changing activities.
Respect Your Body
If you go into a workout planning on thoroughly exhausting your muscles and pushing yourself beyond your limits, you will almost certainly injure yourself. More than likely, the injury will be long lasting or even permanent. To avoid this nonsense that will slow your training down, learn to respect your body. Here are some rules to live by to respect your body and maintain your physical health.
Don't work out when you're sick. This is a general rule but your trainer will be able to help you figure out when you are and are not healthy enough to work out. Sometimes working out can give your body the boost it needs to recover; other times, it'll just make you feel weak.
Drink enough water all day, every day. Don't just stay hydrated while working out. Keep water bottles in your car, at work, in your bedroom, etc so you are constantly reminded to stay hydrated. A hydrated body is a happy, healthy body.
Don't work out every single day. Giving your body time to rest and recuperate is essential for fitness health. If you're working with a trainer, he or she will be certain to give you enough time between workouts to respect your body.
Consider icing your muscles daily. In particular, any muscles you have injured recently or in the past could benefit from daily, or occasional, icing. Inflammation is a common symptom of injury and icing helps cool the area down to promote faster healing.
Preparing Yourself for Training
While just about anyone can learn to vertical jump, beginners will want to check that their existing muscle mass is strong enough to withstand vertical jump conditioning. The training required to master the vertical jump focuses on the hamstrings, glutes and core muscles in your body. These are the muscles that basically allow you to move, but they are usually relatively weak in people who don't live an active lifestyle. To improve these essential muscles, basic strength training is required. Lifting weights, using muscle-specific work out machines and more can help you improve your basic strength.
This will also help you balance out particularly weak muscles. It can be dangerous to have some muscles exceptionally strong and others notably weak; if you strain yourself in a way that uses both these muscles, the strength difference between them can cause serious injury. You should talk to your trainer to begin figuring out which muscles in particular need strengthened to match the fitness of the rest of your body.
Avoiding Injury Conclusion
By stretching before and after workouts, respecting your body's limits and needs, and making sure you're ready for the level of training you're about to embark on, you can nearly eliminate the chance of injury. If you do get injured, take care of your body and allow yourself time to heal. The better you care for both your healthy and injured muscles the faster you will reach your vertical jumping goals.
If you want to learn more about jump training you should visit these youtube videos about how to jump higher and how to increase vertical jump training effectiveness.
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