Friday, January 25, 2013
This specific stretching is a major exception. Try this. Perform a vertical leap and write down the height. After that, static stretch your hip flexors - 2 sets of 30 seconds both legs. Really stretching them! Stretch like you’re trying to rip that hip flexor away from the bone, baby! Don’t just simply go through the motions! Now jump again. Likelihood is you’ll leap ½” - 2” higher, by merely static stretching the hip flexors. How can this be, you say? We’ll inform you. The truth is, many athletes have super-tight hip flexors. Any time you jump, tight hip flexors cause a lots of scrubbing, stopping a person from completely extending at the hip, along with reaching as high as you can. Simply by static stretching these right before you jump, you not only stretch them out, but also “put them to sleep” because of the extended, slow stretch. This leads to significantly less rubbing inside of the hip while you jump. This leads to higher jumps. You will be amazed at how effectively this will work. (By the way, the hip flexors could be the only muscle groups you'd ever need to static stretch before jumping.) It is also a good idea for athletes to go into the habit of stretching out their hip flexors everyday, not only prior to jumping. This will help to increase your stride length when you run, and additionally reduce hamstring muscle pulls and low-back soreness.
Depth Jumps - A "depth jump" (or a "shock jump") is actually performed by simply stepping from a box and then bursting upwards immediately after landing on the ground. Most of us make use of boxes of varying height, dependent upon the level of player we’re instructing. Simply by stepping from a box, your muscles are rapidly stretched after landing, which helps them to contract stronger and quicker while exploding upward (a lot like what we were writing about with the box squats and the bands). The purpose of this specific workout is actually to spend the smallest amount of time on the ground as is possible. We like to use .15 seconds for a guideline. When the person spends more time on the floor, it is no longer an authentic plyometric exercise because the amortization stage is just too long. If performed accurately, we have found this specific work out to be really useful. However , nearly all people and trainers that execute this work out don’t stick to most of these rules. If the athlete crumbles much like a deck of cards upon reaching the ground and after that takes A few minutes to leap into the air; the box is possibly too big or the athlete isn’t skilled enough to be undertaking this exercise.
Snatch Grip Deadlifts - This exercise is essentially a typical deadlift, however you employ a “snatch” grip. By taking this wider hold, you ought to get deeper “in the hole” when lowering the free weight to the ground, thus further recruiting the posterior chain (hamstrings, butt along with lower back). Snatch grasp deads tend to be ungodly in their capacity to develop the posterior chain and is definitely a terrific cornerstone work out for use when working out for the vertical. This activity will put slabs of lean muscle on your glutes, hamstrings, spinal erectors, arms and upper back. The only problem with this exercise is it can make sitting on your toilet really challenging the day following doing it.