It’s very important to warm up before starting with vertical jump training. It will help body to prepare for bigger effort. During warm-up bodily temperature raises and joints, ligaments and muscles achieve working availability. It also decreases the risk of injuries and increases efficiency. Opposed to warm up, bodily temperature will fall, while cooling down. Everything is more or less the same as during warm-up, but contrariwise. Body will be calmed after intensive training. It helps to get residues out of muscles and gives You a better feeling after training.
Depending on the nature and intensity of training, the warm-up lasts about 10-20 minutes. The harder training, the thorough warm-up must be. The rising of bodily temperature means, that arterial blood will be lead into working muscles. With higher bodily temperature the oxygen emergement is better and the transmission of neural impulses quickens. It’s wise to start almost every warm-up with easy jog and then proceed with stretching- and training exercises. Don`t start with stretching! It`s not good to stretch cold muscles. Warm up also helps to minimize stress on You`r heart, by slowly raising You`r heart rate.
Cooling down is as important at the end of training, as warm-up is in the beginning. Never end Your training suddenly after heavy output. If You treat Your muscles wrong, then lactic acid gathered in there will stay there for long time. In that case the recovery period is longer and more painful. Cooling down has a positive effect on recovery and helps to prevent stiffening of the muscles. After training try to find some nice and peaceful place, where You can finish Your training. Cooling down after vertical jump training means slowing down You`r level of activity gradually. It helps to remove waste products from You`r muscles and helps prepare muscles for the next training. Start also with easy jogging and then stretching. After that You`r heart rate returns to it`s resting rate.
Mental calming and relaxation is as important as physical. Sauna is very good after training. Taking care of Your body after and before training, gives You better possibilities for achieving good vertical leap.