Tuesday, February 5, 2013
This specific stretching is a significant exception. Try this. Execute a vertical leap and log the height. Then, static stretch out your hip flexors -- two sets of half a minute both legs. Really stretch them! Stretch out like you’re doing this to rip that hip flexor from the bone, baby! Don’t just go through the motions! Then jump once more. The chances are you’ll jump ½” - 2” higher, simply by static stretching the hip flexors. Why is this, you say? We’ll inform you. The truth is, a lot of players have super-tight hip flexors. Whenever you jump, tight hip flexors create a lot of friction, stopping you from completely extending from the hip, in addition to reaching as high as you possibly can. Simply by static stretching them directly before you leap, you not only stretch them out, but also “put them to sleep” because of the extended, slow stretch. This will cause less scrubbing within the hip while you jump. This results in higher jumps. You may be pleasantly surprised about how effectively this works. (By the way, the hip flexors could be the only muscle groups you'd probably ever need to static stretch prior to jumping.) It's also advisable for players to go into the habit of stretching out their hip flexors daily, not merely before jumping. It will help to improve your stride length when you run, and in addition reduce hamstring pulls and low-back pain.
Dumbell Swings - It might be believed that this is really one of several “old school” work outs - one in particular people don’t see employed often any more. To get started on this exercise, first of all take one dumbbell with each hand (don’t use one that could be too big). Arrange the feet like you were doing a squat, while permitting the dumbbell to hang in front of you. While facing forwards, squat lower and permit the dumbbell to drop in between the thighs and legs. Keep your back curved while you move down and continue to keep looking directly forward. When you've reached the full squat position, quickly explode upwards. Simultaneously, as you are keeping your elbows straight, flex at the shoulder area and raise the weight higher than your head. This particular exercise “kills two birds with 1 stone” simply because it works out both hip extension and also your top deltoid muscle group by using a synced, explosive process. And why would we want to perform this? Because this is Just what takes place whenever you perform a vertical jump. As a change, you can also complete this particular workout using a box below each foot. It will provide you with an increased range of movement.
Bulgarian Split Squats - This is fundamentally a single leg squat, with your non-working leg elevated on a bench in back of you. Do this specific exercise by holding a dumbell in each hand, go down till the time the rear knee hits the ground then burst back up to the beginning place. This work out will smash the glutes and VMO (the quads muscles on the inside of ones knee) on your leading leg, along with stretching the hip flexor in the rear leg. Remember precisely what we explained regarding the value of supple hip flexors with respect to a person's leaping potential? Well, this particular exercise is a necessity mainly because it encourages muscular strength In addition to flexibility within the certain muscles used when jumping. Additionally, because it's a unilateral action, it can help to rectify muscle imbalances which could can be found in the athlete’s legs.