Wednesday, January 23, 2013
This particular stretch is a key exception. Try this. Perform a vertical jump and log the height. After that, static stretch your hip flexors -- two sets of half a minute each leg. Really stretching them! Stretch out almost like you’re attempting to tear that hip flexor off the bone, baby! Don’t only go through the motions! Finally jump once again. Chances are you’ll leap ½” - 2” higher, by simply static stretching the hip flexors. How can this be, you say? We’ll tell you. You see, a lot of athletes have super-tight hip flexors. If you jump, tight hip flexors cause a lot of friction, stopping an individual from completely stretching at the hip, along with reaching as high as you can. By simply static stretching them directly before you leap, you not only stretch them out, but will also “put them to sleep” because of the lengthy, slow stretch. This will cause much less rubbing within the hip while you jump. This brings about higher jumps. You're going to be surprised by how well this will work. (In addition, the hip flexors could be the only muscle groups you would ever need to static stretch before jumping.) Additionally it is advisable for athletes to get in the practice of stretching out their hip flexors on a daily basis, not only before jumping. This helps to increase your stride length when you run, and additionally reduce hamstring muscle pulls and low-back pain.
Depth Jumps - A "depth jump" (often called a shock jump) is performed by simply stepping off from a box and after that bursting up immediately upon landing on the floor. Most of us utilize boxes of varying height, depending on the level of athlete we’re training. By just stepping off a box, your muscles are rapidly stretched when landing, which helps them to contract stronger and faster when exploding up (similar to what we were speaking about with the box squats and the bands). The aim of this specific work out is actually to spend the very least length of time on the ground as possible. We like to employ .15 seconds as a guideline. When the person spends any more on the floor, it is no longer a true plyometric work out mainly because the amortization stage is simply too long. If carried out correctly, we've found this specific exercise to be really beneficial. However , most players and trainers that execute this particular workout don’t stick to these rules. If the player crumbles much like a deck of cards upon hitting the ground and then takes A few minutes to bounce into the air; the particular is possibly too high or the person isn’t skilled enough to be carrying out the particular work out.
Trap Bar Deadlifts, off a 4” box - Trap bars are diamond-shaped bars that allow you to perform deadlifts as well as shrugs simply by standing inside the bar, rather than having the bar in front of you. This puts less stress on your low back/spine. A lot of players feel much more at ease working with these types of bars compared to straight bars while deadlifting. As a result, we feel that they're a fantastic instrument for all players - young and old. We have gotten many players who swore they may never deadlift again, to start deadlifting due to the trap bar. One thing we want to due is have our athletes trap bar deadlift when standing on a 4” box. Again, simply by extending the range, the hamstrings are actually further stimulated. This can tremendously boost a person's jumping and running capability. A person can certainly use varying box heights, but we’ve found four in . to be perfect for improving your range of flexibility and not producing a degradation in the athlete’s form.