Warm up before the high jump
As with many other sports, you should warm up before the high jump. The right exercise improves blood circulation and reduces the risk of injury.
What you need:
- good sports shoes
- Possibly. Skipping rope
You should definitely warm up before the high jump
A high jump bar is 4 meters long and should be jumped at the greatest possible height. There are strong forces acting on the body to which it must not be exposed unprepared in order to avoid injuries.
- Before the high jump, start the warm-up with a light running workout. This increases the core body temperature and increases blood flow to the muscles. In this way, painful muscle tears, which would otherwise occur with sudden heavy loads, can be avoided.
- Make sure you have mobility in your upper body, for example by B. Train for 5 minutes with a skipping rope. This also warms up the body. As a result, your joints are supplied with more joint fluid (synovia). The synovia ensures that the joint surfaces can slide against each other. The risk of cartilage injuries, e.g. B. the menisci in the knees, sinks.
- For the high jump, you should warm up with hip circles and torso curls. With these exercises you will prepare your whole upper body, especially the spine on the load from the high jump.
- The body is called upon to make several abrupt movements in succession when jumping off, turning in the air and landing on the mat. Through targeted and v. a. A sufficiently long warm-up can prevent injuries to muscles, tendons, ligaments, joints, articular cartilage and nerves.
If you have to do the high jump at school or during your studies, you can use ...
You should also pay attention to your shoes. Good sports shoes cushion the forces acting on them and contribute to joint protection and thus to your health. It is better not to fall back on "cheap goods" here, but seek advice from a sports shop.
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