During basketball training we have all heard the different sports cliché from a coach or trainer; No pain no gain; You get out of it what you put in; Go hard or go home; Give it your all Give it 110%.

When you are training to learn How to Jump Higher and you want to get the most from your workout sessions, you may have come to the conclusion that you are going to have to push your body hard. You really need to dig down deep and find endurances and willpower you never knew was in you, right?

Undeniably, that is true!

Work Hard and be Jumping Higher

In order for you to jump higher and to jump at a 40 inch or more vertical jump, it is going to take much more than just sliding into the gym once in a while and lifting a few weights here and there, or working some heavy duty reps in your workout and then heading out the door.

To succeed you must push your body until it fails and then go back for more. You have to exercise your plyometrics like it is your last chance at life and you must do your last reps of sprints even when you feel like you can’t breathe, or your legs are rubber.

So now you are in the right mind frame and you are ready to put in the work for each training session. Your results are starting to show up and you grasp that your hard workis actually going to get the results.

You get so motivated you start telling yourself, if I have gained 4 inches so far, my height willimprove faster if I train longer and even harder than before. You mayeven try to incorporate a separate style vertical jump program into your existing training program.

BAM!… Big mistake for you!

Overtraining During Your Workouts

The single biggest mistake a lot of vertical jump athletes make is trying to over train. They want to learn How to Dunk so much that they are dedicated to do almost any amount of hard training to reach their goal.

What they do notunderstand is, they aren’t getting stronger or speeding up their results by doing plyometrics, sprints and weights at a fast, overbearing pace, they are breaking down their muscles. Because only enough rest and recovery time are their new musclesgoing to be added and the actual progress made.

What trainers call this is a classic case of over training. What usually follows overtraining isreally a slight drop in your ability. Your vertical height may even go down a few inches. You are forty times slower and you cannot do the squat repetitions that you could last training session.

Signs You Might Be Overtraining

If you have come to the conclusion that you are overtraining or if you just want to guard against the possibility for the future, here are five warning signs to look for:

1. A general tired feeling all over your body, or even specific areas.

2. Anabsence of explosiveness when you go to jump.

3. Your vertical height has dropped a few inches or more.

4. Your sprint times are off a little.

5. You are not capable of doing the same amount of repetitions as before during your weight training.

Five Tips to Help Avoid Overtraining

1. If you are not absolutely positive you feel like working out, your body needs to rest.

2. If you feel like you are slowing down while weight training or your reps are becoming less explosive, stop and restbefore the next set.

3. If you feel out of breath while doing plyometric exercises, you need to stop and restbefore the next set.

4. Actually schedule a rest day and really rest. Do not do anything that is physically vigorous.

5. Remember recovery has everything to do with your diet and sleeping pattern. Make sure you are eating good nutritional food and are getting a full eight hours of sleep every night.

It is great to go all out with full intensity each time you hit a basketball training session. Just be aware of your body and how you are feeling during each exercise, in between repetition sets and even on recovery days.