If there’s one question trainers get all the time it is:

How do I train hard, intense, and fast without hurting myself?

You want results, and to get results you’ll need to push yourself harder than you have in the past to get better than you have been in the past. Unfortunately, if you over-do it, you’ll risk getting injured. And injury ultimately means potentially losing any gains that you’ve made—the reverse effect you’re looking for.

But there are ways to get around this unfortunate situation. Read the following list to protect yourself while still training at maximum capacity:

1. Know thyself.

While this is true in any endeavor, it especially comes into play while working out. No one knows better than you when something feels wrong. Pay attention to your body, and if something’s painful, don’t brush it off. Don’t allow friends or a trainer to push you harder than you’re capable. Know it’s okay to stop and take a break.

2. Do many different types of training.

Avoid only cardio workouts, and include resistance training as part of your regimen. The way to get the most results is to attack many aspects of training. Too many programs focus on only one area, which is like a diet that tells you to only eat one type of food. It’s just not healthy.

3. Get personalized instruction

If possible, get trained by someone who knows what they’re doing, especially if you’re a newbie to the workout world. Don’t trust someone just because they’re a trainer at a gym, however. There are horror stories out there about people who are hired at gyms with simply no experience. Do your research and find someone who will help you to be successful, even if it’s just a knowledgeable friend. Having a personal mentor is an invaluable tool for success.

4. Start light and end light.

This allows the muscles to stretch into their optimal position without overdoing it. Extra warming up and cooling down will take more time, there’s no doubt about it, but in the long run the time saved in avoiding injury and producing results will be incalculable.

5. Take recovery days!

In The Jump Manual, Jacob Hiller outlines exactly why this is important and the best way to get optimal results by implementing this idea. Essentially, recovery may be the most important part of your training.

6. Mix up your training days with exercises of varying degrees of difficulty.

Even pro athletes don’t train hard every day, so why should you? You’ll also be giving yourself a mental break from pushing yourself too hard. Pushing yourself to the max every day is like working nonstop at your job seven days a week—eventually you’ll burn out.

7. Use proper equipment.

Wear comfortable shoes and other clothing. Softer surfaces (grass or mats instead of pavement or concrete) will provide a lower-impact setting to exercise, which is better overall for your body. Landing constantly on an unforgiving surface will eventually do some damage.

8. If you do have a legitimate injury, get the proper medical attention and allow it to heal before continuing to do heavy-duty athletic training.

Most injuries are normal and heal by themselves. There’s no need to push yourself if you’re still tired or stiff from a workout—tired and stiff muscles are to be expected after a tough workout. However, if you’re experiencing pain after resting several days, you may want to talk to a professional, who can advise you how to heal the fastest.

9. Work different muscle groups.

If you focus on only a particular set of muscles and allow the others to get weak, this is setting yourself up for failure because one muscle set has to overcompensate for the other. Although you’ll be tempted to only focus on your legs as the primary source of jumping, don’t forget that your body coordinated as a whole will ultimately bring you the best results. You want to be a strong player, not just an average player with strong quads. The Jump Manual offers an exercise regime that focuses on all necessary muscle groups.

10. Ice your joints.

Don’t underestimate the power of icing, especially your knees. Too many injuries are avoidable just by implementing a daily icing routine. You can purchase icing items as part of your athletic regimen really cheaply at your local athletic store or online.

If you have doubts about your health, never be afraid to consult a professional. The most important thing is to know your body and what’s right for you. Getting an injury is never desirable, even if sustained in the search for results, and you won’t regret being on the safe side by taking precautions before and after a workout. In the end, avoiding injuries is just one more step toward gaining the inches you need for your vertical jump, and to being a better, faster, and stronger athlete.