Tuesday, February 5, 2013
This specific stretching is a key exception. Do this. Execute a vertical jump and document the height. Then, static stretch your hip flexors -- a couple of sets of 30 seconds both legs. Seriously stretch them! Stretch out as if you’re doing this to tear that hip flexor off the bone, baby! Don’t simply go through the motions! Immediately jump all over again. Likelihood is you’ll jump ½” - 2” higher, just by static stretching the hip flexors. How can this be, you say? We’ll inform you. The thing is, most players have super-tight hip flexors. Whenever you jump, tight hip flexors cause a lots of friction, keeping you from completely stretching at the hip, in addition to reaching as high as you are able to. By static stretching these immediately before you leap, you not only stretch them out, but also “put them to sleep” because of the long, slow stretch. This will cause much less rubbing inside of the hip as you jump. This translates into higher jumps. You're going to be astonished at how effectively this will work. (Furthermore, the hip flexors would be the only muscle groups you'd probably ever need to static stretch before jumping.) It is additionally a good idea for athletes to go into the habit of stretching out their hip flexors daily, not only prior to jumping. This will help to increase your stride length when you run, as well as prevent hamstring muscle pulls and low-back soreness.
Dumbell Swings - It may be asserted that it is one of the “old school” routines - definitely one people don’t find employed very often anymore. To start this exercise, initially grip one dumbbell with each hand (don’t utilize one that's too heavy). Set your feet just like you were actually carrying out a squat, while letting the weight to dangle in front of you. While facing ahead, squat lower and permit the weight to drop between the legs. Keep the back arched as you go down and continue to keep looking directly ahead. Once you've come to the full squat point, instantly explode up. Additionally, while you are keeping your arms in a straight line, flex with the shoulder area and lift the weight higher than your head. This particular work out “kills two birds with 1 stone” simply because it is working both hip extension and your top deltoid muscle groups in a synchronized, intense process. And why might we want to do that? Because this is Exactly what takes place while you complete a vertical leap. As a change, you could perform this specific workout using a box underneath each foot. This will ensure that you get an extended range of motion.
Trap Bar Deadlifts, off of a 4” box - Trap bars are typically diamond-shaped bars where you can perform deadlifts along with shrugs simply by standing inside the bar, compared with having the bar in front of you. This places less strain on your lower back/spine. Many athletes feel significantly more relaxed utilizing these types of bars as opposed to straight bars while deadlifting. As a result, we feel that they are a good resource for many athletes - old and young. We have gotten a number of players who swore they'd never deadlift any more, to begin deadlifting as a result of trap bar. One thing we really like to due is have our players trap bar deadlift while positioned on a 4” box. Again, simply by extending the range, the hamstrings will be further triggered. This can significantly improve ones running and jumping capability. An individual can use different box heights, yet we’ve observed four in to be great for growing your flexibility while not triggering a degradation within the athlete’s form.