Sunday, February 17, 2013
This particular stretch is really a big exception. Try this. Perform a vertical jump and keep track of the height. After that, static stretch out your hip flexors - 2 sets of 30 seconds each leg. Really stretch them! Stretch as if you’re attempting to tear that hip flexor away from the bone, baby! Don’t merely go through the motions! Then jump once more. Chances are you’ll jump ½” - 2” higher, simply by static stretching the hip flexors. Why is this, you say? We’ll tell you. You see, most players have super-tight hip flexors. When you jump, tight hip flexors cause a lot of rubbing, stopping a person from completely stretching at the hip, in addition to reaching as high as it is possible to. By just static stretching these right before you leap, you not only stretch them out, but will also “put them to sleep” do to the extended, slow stretch. This will cause less friction within the hip as you jump. This results in higher jumps. You're going to be pleasantly surprised about how good this will work. (Furthermore, the hip flexors are the only muscle groups you'd ever need to static stretch prior to jumping.) Also, it is advisable for athletes to go into the routine of stretching their hip flexors daily, not just before jumping. This'll help to increase your stride length when you run, and additionally prevent hamstring muscle pulls and low-back pain.
Reverse Hyperextensions - The reverse hyperextension machine was made famous within this country by powerlifting guru Louie Simmons with Westside Barbell located in Columbus, Ohio. He has the patent for the original reverse hyper design. There is one at the majority of gyms and it's quite possibly the most regularly used units found in most fitness centers. Why, you may ask? Mainly because the thing works! We don’t know of any other equipment that works out true hip extension in such synchronized manner - reaching the hamstrings, glutes, and spinal erectors all throughout just one rep. Additionally, it works as traction for the low back through the lowering of the weight. The bottom line is you would like to run quick and jump higher, then you must have one of them in your weight room and be utilising it.
Snatch Grip Deadlifts - This particular activity is fundamentally an ordinary deadlift, yet you employ a “snatch” hold. By using this wider grip, you must get deeper “in the hole” when dropping the free weight to the ground, consequently further employing the posterior chain (hamstrings, glutes and also lower back). Snatch hold deads tend to be ungodly in their capacity to develop the posterior chain and is actually a fantastic foundation exercise to be utilized when working out for the vertical jump. This activity will certainly put slabs of lean muscle on your glutes, hamstrings, spinal erectors, forearms as well as shoulders. A possible problem with this work out is it'll make sitting down on your toilet very challenging the day after executing it.