Thursday, January 31, 2013
This specific stretch is really a key exception. Do this. Complete a vertical leap and log the height. And then, static stretch your hip flexors - two sets of 30 seconds both legs. Truly stretching them! Stretch just as if you’re trying to tear that hip flexor away from the bone, baby! Don’t only go through the actions! Finally jump all over again. Chances are you’ll jump ½” - 2” higher, by only static stretching the hip flexors. Why is this, you say? We’ll tell you. The truth is, the majority of athletes have super-tight hip flexors. Whenever you jump, tight hip flexors create a lot of friction, keeping a person from completely extending from the hip, in addition to reaching as high as you can. By static stretching them immediately before you leap, you not only stretch them out, but also “put them to sleep” because of the extended, slow stretch. This will cause significantly less scrubbing inside of the hip whenever you jump. This leads to higher jumps. You're going to be astonished at how well this will work. (Furthermore, the hip flexors could be the only muscles you would probably ever want to static stretch prior to jumping.) Additionally it is advisable for athletes to get in the routine of stretching their hip flexors each day, not merely prior to jumping. This helps to extend your stride length when you run, in addition to prevent hamstring pulls and low-back pain.
Dumbell Swings - It could be claimed that this is just one of the “old school” routines - one you actually don’t see used very often anymore. To get started on this exercise, initially grip one dumbbell with each hand (don’t use one that's too big). Arrange the feet like you were completing a squat, while permitting the dumbbell to dangle in front of you. While facing ahead, squat down and allow the dumbbell to drop between your thighs and legs. Always keep your back arched when you move down and continue looking right forward. Once you've come to the full squat position, quickly explode upwards. Additionally, as you are keeping your arms in a straight line, bend at the shoulders and raise the dumbbell higher than your head. This specific work out “kills 2 birds with one stone” as it works both hip extension plus your top deltoid muscle groups using a synced, explosive fashion. And exactly why would we want to do this? Because this is Exactly what happens when you complete a vertical leap. As a alternative, you can also do this specific routine by using a box under each foot. This would help you achieve an increased range of movement.
Snatch Grip Deadlifts - This activity is essentially a typical deadlift, yet you use a “snatch” grip. By taking this broader hold, you will need to get deeper “in the hole” when lowering the free weight to the floor, hence further employing the posterior chain (hamstrings, butt and also lower back). Snatch grip deads are ungodly in their ability to improve the posterior chain and is actually a terrific cornerstone work out to be employed if training for the vertical. This specific activity will put slabs of muscle on your glutes, hamstrings, spinal erectors, forearms along with upper back. One problem utilizing this type of workout is it'll make sitting down on the lavatory quite challenging the day immediately after doing it.