How to Warm Up Before Jump Training

Why Warm-Up Matters

A proper warm-up can improve your vertical jump by 2-4 inches compared to jumping cold. It prepares your muscles, nervous system, and joints for explosive activity.

Research shows dynamic warm-ups are superior to static stretching for power activities like jumping.

The Ideal Warm-Up Structure

Phase 1: General Warm-Up (5 minutes)

Light jogging or jumping jacks

Goal: Raise body temperature and heart rate

Phase 2: Dynamic Stretching (5 minutes)

Leg swings (front-to-back and side-to-side)

Walking lunges with rotation

High knees and butt kicks

Inchworms

Phase 3: Activation (3-5 minutes)

Glute bridges

Bodyweight squats

Calf raises

Mini band walks (if available)

Phase 4: Progressive Jumps (2-3 minutes)

Start with 50% effort jumps

Gradually increase to 75%, then 90%

3-5 jumps at each intensity

What to Avoid

Static stretching: Holding stretches for 30+ seconds can temporarily reduce power output. Save static stretching for after training.

Jumping cold: Never go straight into maximum effort jumps. This increases injury risk and reduces performance.

Too long: A warm-up over 15-20 minutes can cause fatigue. Keep it efficient.

Consistency Is Key

Use the same warm-up routine before testing and training. This creates consistent conditions for measuring progress.