Rest Days in Jump Training: Why Recovery Matters

Why Rest Days Are Essential

Vertical jump improvement happens during recovery, not during training. When you train, you create stress that signals your body to adapt. The actual adaptation—stronger muscles, better neural pathways—occurs during rest.

What Happens During Recovery

Neural recovery: Your nervous system needs 48-72 hours to fully recover from high-intensity plyometrics. This is why you feel "fresh" and explosive after rest.

Muscle repair: Micro-damage from training is repaired and muscles become stronger.

Tendon adaptation: Tendons adapt more slowly than muscles. Adequate rest prevents overuse injuries.

Signs You Need More Rest

Decreased jump height in training

Persistent muscle soreness

Feeling sluggish or unmotivated

Minor aches that don't resolve

Poor sleep quality

Active Recovery Options

Rest doesn't mean doing nothing. Light activity can enhance recovery:

Walking or light cycling

Mobility work and stretching

Foam rolling

Swimming

These activities increase blood flow without adding training stress.

The Bottom Line

Most athletes benefit from 2-3 rest days per week when training for vertical jump. If you're not improving despite consistent training, try adding more recovery time before adding more training volume.