Saturday, January 26, 2013
This particular stretch is a major exception. Try this. Complete a vertical jump and log the height. After that, static stretch out your hip flexors - 2 sets of half a minute each leg. Seriously stretch them! Stretch out as though you’re doing this to rip that hip flexor away from the bone, baby! Don’t simply go through the actions! Then jump again. Odds are you’ll leap ½” - 2” higher, just by static stretching the hip flexors. How can this be, you say? We’ll tell you. The thing is that, the majority of players have super-tight hip flexors. Whenever you jump, tight hip flexors create a lots of rubbing, preventing a person from fully extending at the hip, along with reaching as high as you'll be able to. By simply static stretching them directly before you jump, you not only stretch them out, but will also “put them to sleep” because of the long, slow stretch. This will cause less scrubbing at the hip while you jump. This leads to higher jumps. You're going to be surprised by how well this will work. (In addition, the hip flexors are the only muscle groups you'd probably ever need to static stretch prior to jumping.) It's also a great idea for sports athletes to get in the habit of stretching out their hip flexors every day, not merely prior to jumping. This will help to improve your stride length when you run, in addition to reduce hamstring pulls and low-back discomfort.
Dumbell Swings - It might be said that this is exactly among the list of “old school” exercises - one in particular you don’t see employed frequently nowadays. To start out this exercise, first grip just one dumbbell with each hand (don’t utilize one that's too big). Arrange your feet like you were executing a squat, while allowing the dumbbell to hang before you. While facing ahead, squat straight down and permit the weight to drop in between the thighs and legs. Keep the back curved when you move down and remember to keep looking directly forwards. Once you've reached the full squat point, immediately explode upward. On top of that, while you are keeping your elbows in a straight line, stretch at the shoulder area and raise the weight over your head. This workout “kills 2 birds with 1 stone” simply because it works out both hip extension and also your top deltoid muscle groups using a synced, intense method. And why would we want to execute this? Because this is Just what happens when you complete a vertical leap. As a variation, you can even complete this workout using a box under each foot. This tends to help you achieve an increased range of motion.
Trap Bar Deadlifts, off a 4” box - Trap bars are generally diamond-shaped bars where you can complete deadlifts and shrugs by positioned inside of the bar, as opposed to keeping the bar in front of you. This places less pressure on your lower back/spine. Quite a few athletes feel much more comfortable working with these bars as opposed to straight bars while deadlifting. This is why, we feel that they're a great tool for many athletes - old and young. We've gotten a lot of players that swore they may never deadlift again, to get started deadlifting because of the trap bar. One thing we want to due is have our participants trap bar lift when standing on a 4” box. Once more, by increasing the range of motion, the hamstrings are further activated. This will likely significantly help your personal running and jumping capacity. One can certainly use varying box heights, yet we’ve discovered 4 in to be great for increasing the flexibility while not causing a break down in the athlete’s form.