Saturday, January 26, 2013
This stretch is a major exception. Try this. Complete a vertical jump and keep track of the height. And then, static stretch your hip flexors - 2 sets of half a minute both legs. Truly stretch them! Stretch as though you’re attempting to rip that hip flexor off the bone, baby! Don’t just simply go through the actions! Immediately jump once again. Chances are you’ll leap ½” - 2” higher, by only static stretching the hip flexors. How can this be, you say? We’ll tell you. The thing is, most athletes have super-tight hip flexors. Any time you jump, tight hip flexors create a lots of scrubbing, preventing an individual from fully extending at the hip, as well as 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” do to the extended, slow stretch. This causes significantly less friction within the hip whenever you jump. This leads to higher jumps. You will be pleasantly surprised about how well this will work. (In addition, the hip flexors would be the only muscle groups you'd ever need to static stretch just before jumping.) It's also advisable for athletes to get in the practice of stretching their hip flexors every day, not merely before jumping. This will help to increase your stride length when you run, and additionally prevent hamstring muscle pulls and low-back soreness.
Depth Jumps - A depth jump (often called a "shock jump") is accomplished simply by stepping off from a box thereafter bursting up immediately upon landing on the floor. We tend to make use of boxes of different height, depending upon the level of athlete we’re training. By stepping from the box, the particular muscle tissues are rapidly stretched when landing, which helps them to contract stronger and more quickly while exploding upwards (similar to what we were speaking about with the box squats and the bands). The intention of this particular exercise is to spend the smallest amount of time on the floor as you possibly can. We like to utilize .15 seconds for a guideline. If the person spends more time on the ground, it's no longer an authentic plyometric workout due to the fact the phase is simply too long. If done correctly, we've found this specific work out to be very productive. The problem is that nearly all players and instructors that complete this specific workout don’t abide by these guidelines. If an athlete crumbles much like a deck of cards upon striking the ground and after that takes Five minutes to jump into the air; this is either too big or the person isn’t advanced enough to be doing the exercise.
Bulgarian Split Squats - This is basically a one leg squat, with the non-working leg elevated on a bench right behind you. Execute this particular workout while keeping a dumbell in each hand, go down until the rear knee hits the floor then explode back up to the beginning location. This exercise will smash the glutes and VMO (the quads muscles inside the knee) on your front leg, while you are stretching the hip flexor of the rear leg. Try to remember what we said about the importance of flexible hip flexors with relation to your jumping capability? Well, this specific work out is undoubtedly a must due to the fact it boosts power In addition to overall flexibility within the specific muscles employed in leaping. Furthermore, because it's a unilateral motion, it can help to correct muscle differences that might happen to be in an athlete’s legs.