Since starting Bounce Evolution I have learned a lot through my experience working with athletes, as well as doing research on the scienc...

How to Avoid Injury/Free Program!

Since starting Bounce Evolution I have learned a lot through my experience working with athletes, as well as doing research on the science behind becoming a better athlete overall. One of the most important components of becoming a better athlete is avoiding injury. Injuries are part of training, and if can be difficult to avoid them without having setbacks. Even with proper training and rest it is still possible to develop injuries. However, it is a continued focus of mine to minimize risk of injury as much as possible. Here are a few important things I have learned.

Important: Read through this whole post before downloading program at the bottom.

Warm up

Proper warm up is often neglected. I remember growing up not having a proper warm up routine until I was in university. It can be easy to neglect a proper warm up, especially when training clients or coaching athletes who show up late and do not put effort into their warm up. In order to prevent injury this has become a point of emphasis of mine. Don't shoot yourself in the foot by being lazy. Take the time before every workout to warm up properly. You will also see your performance improve!  See some of the warm ups we use at Bounce Evolution here


This is a big one. As an athlete it is imperative to give your body time to rest and recover. If you are constantly breaking your body down without taking time to rest you not only greatly increasing your chances of injury, but you will also take away from your physiological adaptations.  I have noticed that many of today's young athletes are not resting enough. With the rise of club and AAU sports, young athletes are getting less and less of an off season, but instead are playing year round in their respective sport. This is something I will get into in future blog posts. The main point I am trying to make is that in order to truly improve as an athlete, an off season is imperative.This is when you can let your body heal, and then begin to build up your body for the next season. Simply playing all year round will lead to overuse injuries, burnout and cause athletes to hit their athletic peak much too early. 
This is something I have come across with parents and even more with coaches, who have actually refused to rest their players during training periods despite our programming asking for rest time. I have learned to put my foot down in these types of situations in order to protect the athletes from injury.


Every athlete starts at a different point when they begin their journey to becoming a better athlete. This is due to chronological age, training age, gender and genetics. I have learned through my own athletic career and meeting many other young athletes that many trainers (including myself when I started!) and especially online programs (jump manual, vert shock ect.)  neglect proper preparation before beginning a training program. I have decided to provide a free 3 week program, designed to prepare athletes for the vigorous nature of jump training. This can be used to prepare to join the Bounce Evolution training program this summer, or any other program online. 

Download the free program here


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