Training to increase your vertical jump is the thing that can take your athletic ability to the next level. It not only improves your jumping ability, but it increases your power as an athlete.
Plyometrics is the best was to train if you want to master the vertical jump. Before you begin, here are some tips to help you make the most of your training and stay safe:
1) Always Warm Up – This cannot be stressed enough. The main cause of injuries is failure to warm up properly. Many people use their busy schedules as an excuse and claim they do not have enough time to warm up and train.
The fact is if you cannot make the time to warm up, you probably are not as committed to your training as you should be.
You must thoroughly warm up your entire body before you start your training. Stretch your legs, your arms, your abdomen, your neck, and everything else. Quality training programs, like The Jump Manual will teach you how to stretch out properly.
2) Foot Placement Is Critical – Another leading cause of injuries is incorrect foot placement. Feet should be planted at the beginning of a movement.
Feet should land firmly, landing with your ankles fixed at the end of a movement. You should do this during your training and while you play.
If you do not have the right foot placement, you are risking injury to your legs and back. However, if you are not landing right you will also not be training right.
Your muscles will be training at the incorrect angle and your muscle will not learn to instinctively and explosively move with the correct form.
3) Aim For The Ball Of Your Foot – As you learned earlier, foot placement is critical to training safely and correctly. Your landing during plyometrics is the most important part of foot placement.
Landing on the ball of your foot is the natural way to land a jump. It will help you maintain your balance.
If a ball-footed landing is not possible, you may land flat footed. This is not preferable because it does not give you as much balance control.
However, if you realize a ball-footed landing is not possible as you come down, a flat-footed landing is better than landing with your ankles turned.
4) Always Train On The Correct Surface – This is just as important to safety as stretching and foot placement. Plyometric exercises are quick and powerful. If you are performing them on the wrong surface, you could easily and permanently damage your ankle or knees.
Never workout on a wet or damp surface or you may easily slip while performing high-speed exercises. Sprung floors are ideal. However, you can also train on dry, cut grass or an athletic track.
5) Give 100% But Start At The Beginning – Another common mistake is to start your training at too high a level. Plyometrics takes a 100% commitment. If you get hurt, feel sore, or feel like you are giving too much you will be more likely to give up or not commit fully.
The best way to keep this from happening is to start at the beginning level of your program. No matter how athletic and in shape you already are, you should still start at the beginning to prevent injury.
Also, do not advance yourself to the next level prematurely. If you are using a quality program, you should trust it to advance you accordingly.
These tips will keep you safe. As you progress in your training, you will stay injury free. When you reach the end of your training and have safely increased your vertical jump by several inches, you will be glad you were patient and careful.