Bigger muscles require warm up too


Without warming up your muscles you will be risking a muscle spasm which could make you miss most of the season as spasms take time to heal. Ankles and calves require a lot of attention as they act as the shock absorbers of your body when you jump up and down during a game. Hip muscles too should form part of your vertical jump program. The hip flexors are the muscles which join the front section of your pelvis to your legs. These muscles contract when you lift your knee up. These are small muscles and are prone to injury if not warmed up properly. The best way to warm a hip flexor muscle is by massage. You should lie face down with a foam roller placed at the hip. The muscles can be rolled lengthwise. Use your hands to pull and push the whole weight of the body forward as well as backward. This helps to increase flow of blood to the area and heats up the muscles for the strenuous workout ahead.

The glutes are another muscle which takes a lot of workload in a game where vertical jumping is involved. These muscles allow a man to walk erect with ease. This is a big muscle group comprising of three muscles which work together to pull the upper leg downwards and backwards. This is known as hip extension. This is the exact moment in a jump after the dip on the way up. This is a very important muscle for jumping. The glutes work in coordination with the hamstrings as well as the quadriceps and ensures that the body is propelled in a straight vertical line. Warming this group of muscles is very important from injury point of view. A hamstring muscle pull is a painful injury which can be avoided by proper warm up.