Static Hip Flexor Stretch – Normally, we’re not really big on static stretches, particularly just before doing intense activities.

You Can Jump Higher

This specific stretch is really a significant exception. Try this. Complete a vertical jump and document the height. Then, static stretch out your hip flexors – a couple of sets of half a minute both legs. Seriously stretch them! Stretch out just as if you’re wanting to tear that hip flexor from the bone, baby! Don’t just go through the motions! Immediately jump once again. Odds are you’ll jump ½” – 2” higher, simply by static stretching the hip flexors. How can this be, you say? We’ll tell you. The simple truth is, a lot of athletes have super-tight hip flexors. If you jump, tight hip flexors cause a lots of rubbing, stopping an individual from completely stretching at the hip, in addition to reaching as high as it is possible to. By simply static stretching them right before you leap, you not only stretch them out, but also “put them to sleep” do to the long, slow stretch. This causes significantly less scrubbing inside of the hip as you jump. This translates into higher jumps. You may be surprised by how good this will work. (By the way, the hip flexors could be the only muscle groups you would probably ever want to static stretch prior to jumping.) It is also advisable for sports athletes to go into the practice of stretching out their hip flexors every day, not only prior to jumping. It will help to increase your stride length when you run, and in addition prevent hamstring pulls and low-back soreness.
Reverse Hyperextensions – The reverse hyperextension device was made well known within this country by powerlifting guru Louie Simmons connected with Westside Barbell found in Columbus, Ohio. He’s got a patent for the original reverse hyper design. There is one at the majority of facilities and it is quite possibly the most regularly used pieces of equipment in most gyms. Why, you may ask? Simply because the thing works! We don’t know of any similar machine that will work pure hip extension in this kind of synchronized manner – affecting the hamstrings, glutes, and spinal erectors all during the course of a single repetition. Additionally, it works as traction to your lower back during dropping of the weight. The end result is you really want to run fast and jump high, then you must have one of them in your exercise room and also be utilizing it.
Bulgarian Split Squats – This is fundamentally a one leg squat, having the non-working leg elevated on a bench in back of you. Perform this workout when holding a dumbell in each hand, descend till the back knee meets the floor after which explode back up to the beginning place. This workout definitely will crush the glutes and VMO (the quadriceps muscle group on the medial side the knee) on the front leg, while you are extending the hip flexor of the rear leg. Remember everything that we explained about the benefits of flexible hip flexors with regards to your jumping ability? Well, this specific work out is a necessity mainly because it encourages power As well as elasticity within the specific muscles made use of in leaping. Furthermore, since it is a unilateral action, it will help to rectify muscular imbalances which may are present in the athlete’s legs.

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