Static Hip Flexor Stretch – Generally speaking, we’re not big on static stretches, specifically prior to performing intense activities.

This kind of stretch is a significant exception. Try this. Complete a vertical leap and document the height. After that, static stretch your hip flexors — two sets of half a minute both legs. Really stretching them! Stretch out just as if you’re trying to tear that hip flexor from the bone, baby! Don’t just simply go through the motions! Now jump once more. The chances are you’ll leap ½” – 2” higher, by simply static stretching the hip flexors. Why is this, you say? We’ll tell you. The thing is that, the majority of players have super-tight hip flexors. When you jump, tight hip flexors create a lots of rubbing, preventing an individual from completely stretching from the hip, along with reaching as high as you’ll be able to. Simply by static stretching these 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 much less friction inside of the hip while you jump. This brings about higher jumps. You will be impressed by how effectively this works. (Furthermore, the hip flexors could be the only muscle groups you would probably ever need to static stretch just before jumping.) It’s also a good idea for players to get in the habit of stretching out their hip flexors daily, not only prior to jumping. It will help to extend your stride length when you run, as well as prevent hamstring pulls and low-back discomfort.
Reverse Hyperextensions – The reverse hyperextension unit was made well known throughout this nation through powerlifting guru Louie Simmons connected with Westside Barbell in Columbus, Ohio. He’s got a patent on the original reverse hyper model. There’s one of them at almost all facilities and it’s also quite possibly the most typically used devices in most fitness centres. Why, you may ask? Because the thing works well! We don’t know of virtually any similar equipment which will work pure hip extension in this sort of a synchronized way – hitting the hamstrings, glutes, and spinal erectors all over the course of one repetition. Additionally, it will work as traction for the lower back during dropping of the weight. The end result is you want to run quick and leap high, then you really must have one of them in your exercise room and also be working with it.
Snatch Grip Deadlifts – This particular exercise is in essence a typical deadlift, however you utilize a “snatch” grip. By taking this broader hold, you have to get deeper “in the hole” when dropping the weight to the ground, hence further recruiting the posterior chain (hamstrings, glutes and lower back). Snatch hold deads can be ungodly in their capability to develop the posterior chain and can be an incredible cornerstone workout to be employed when training for the vertical. This particular workout is going to put slabs of lean muscle on your butt, hamstrings, spinal erectors, forearms as well as shoulders. One problem with this particular work out is it can make sitting on the toilet very tough the morning after doing it.

Best Jumping Program


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