Monday, February 11, 2013
This specific stretch is a significant exception. Try this. Perform a vertical leap and log the height. Then, static stretch out your hip flexors - 2 sets of half a minute each leg. Truly stretch them! Stretch out like you’re wanting to tear that hip flexor from the bone, baby! Don’t merely go through the motions! Finally jump once more. Chances are you’ll leap ½” - 2” higher, simply by static stretching the hip flexors. How can this be, you say? We’ll inform you. The simple truth is, the majority of athletes have super-tight hip flexors. If you jump, tight hip flexors cause a lot of scrubbing, keeping an individual from completely stretching from the hip, in addition to reaching as high as you can. By just static stretching these right before you leap, you not only stretch them out, but will also “put them to sleep” because of the long, slow stretch. This leads to significantly less scrubbing at the hip whenever you jump. This brings about higher jumps. You will be pleasantly surprised about how good this will work. (Incidentally, the hip flexors would be the only muscle groups you would probably ever need to static stretch before jumping.) It's also a wise idea for players to go into the routine of stretching their hip flexors daily, not merely prior to jumping. This'll help to improve your stride length when you run, and in addition reduce hamstring pulls and low-back discomfort.
Reverse Hyperextensions - The reverse hyperextension unit was made famous throughout this country through powerlifting guru Louie Simmons connected with Westside Barbell found in Columbus, Ohio. He has a patent on the original reverse hyper product. You can find at least one at almost all health clubs and it is probably the most regularly used machines found in most fitness centers. Why is this, you may ask? Due to the fact the thing is effective! We don’t know of any other equipment which will work natural hip extension in such synchronized way - impacting the hamstrings, glutes, and spinal erectors all over the course of just one repetition. In addition, it works as traction for the low back through the lowering of the free weight. The end result is you'd like to run fast and jump high, you really should have one of these in your exercise room and also be utilising it.
Trap Bar Deadlifts, from a 4” box - Trap bars are generally diamond-shaped bars where you can carry out deadlifts as well as shrugs simply by located inside of the bar, as opposed to keeping the bar in front of you. This places less tension on your lower back/spine. Lots of players feel a lot more at ease using these kinds of bars as opposed to straight bars while deadlifting. Consequently, we really feel they are a great tool for all players - old and young. We have gotten a lot of players who swore they would never deadlift ever again, to begin deadlifting because of the trap bar. One important thing we want to due is have our participants trap bar lift while positioned on a 4” box. Once more, by simply extending the range, the hamstrings will be further triggered. This can markedly help ones jumping and running capability. A person can utilize varying box heights, however we’ve observed 4 in to be great for improving your range of motion while not causing a degradation in the athlete’s form.