Wednesday, February 13, 2013
This kind of stretching is a major exception. Do this. Complete a vertical leap and keep track of the height. And then, static stretch your hip flexors -- two sets of half a minute both legs. Truly stretch them! Stretch out just as if you’re doing this to rip that hip flexor off the bone, baby! Don’t simply go through the actions! Immediately jump again. It's likely that you’ll jump ½” - 2” higher, by simply static stretching the hip flexors. Why is this, you say? We’ll inform you. The thing is that, most players have super-tight hip flexors. When you jump, tight hip flexors create a lots of friction, keeping a person from fully extending from the hip, as well as reaching as high as you are able to. By just static stretching them directly before you jump, you not only stretch them out, but will also “put them to sleep” do to the extended, slow stretch. This makes much less friction at the hip as you jump. This leads to higher jumps. You will be astonished at how well this works. (Furthermore, the hip flexors could be the only muscle groups you would probably ever need to static stretch prior to jumping.) Additionally it is a great idea for sports athletes to go into the practice of stretching their hip flexors daily, not merely prior to jumping. This helps to improve your stride length when you run, and in addition reduce hamstring muscle pulls and low-back discomfort.
Dumbell Swings - It can be claimed that this is actually one of the “old school” workout routines - one you don’t see used very often nowadays. To get started on this exercise, first of all take one dumbbell with each hand (don’t utilize one that's too big). Arrange the feet like you were actually completing a squat, while letting the dumbbell to hang in front of you. While facing forwards, squat straight down and permit the dumbbell to drop between your thighs and legs. Continue to keep your back arched as you start down and continue to keep looking right in front. Once you've hit the full squat position, quickly explode upward. At the same time, while keeping your arms in a straight line, stretch with the shoulder area and raise the dumbbell above your head. This particular work out “kills 2 birds with 1 stone” simply because it really works both hip extension and also your top deltoid muscle group by using a synchronized, intense process. And exactly why would we want to perform this? Because Really what goes on while you execute a vertical leap. As a change, you may also perform this specific exercise by using a box underneath each foot. It will provide you with an lengthened range of movement.
Trap Bar Deadlifts, from a 4” box - Trap bars are typically diamond-shaped bars that let you execute deadlifts and shrugs simply by positioned inside the bar, rather than keeping the bar in front of you. This places less strain on the low back/spine. A lot of players feel significantly more relaxed working with these bars in contrast to straight bars while deadlifting. Consequently, we really feel that they are a terrific tool for all players - old and young. We've gotten many players who swore they'd never deadlift again, to get started deadlifting due to the trap bar. One thing we prefer to due is have our players trap bar lift when standing up on a 4” box. Again, simply by extending the range, the hamstrings are further activated. This can tremendously better your personal jumping and running capability. A person can certainly use a range of box heights, but we’ve found 4 in to be just the thing for maximizing your range of flexibility at the same time not producing a degradation within the athlete’s form.