Friday, February 15, 2013
This particular stretch is really a big exception. Do this. Perform a vertical leap and keep track of the height. After that, static stretch out your hip flexors -- a couple of sets of half a minute both legs. Really stretch them! Stretch almost like you’re doing this to rip that hip flexor off the bone, baby! Don’t simply go through the motions! Now jump all over again. Likelihood is you’ll jump ½” - 2” higher, simply by static stretching the hip flexors. How can this be, you say? We’ll tell you. The simple truth is, the majority of players have super-tight hip flexors. Whenever you jump, tight hip flexors create a lot of rubbing, preventing an individual from completely extending at the hip, along with reaching as high as you possibly can. Simply by static stretching these directly before you jump, you not only stretch them out, but will also “put them to sleep” because of the lengthy, slow stretch. This will cause significantly less friction at the hip whenever you jump. This translates into higher jumps. You will be pleasantly surprised about how good this works. (In addition, the hip flexors are the only muscle groups you would probably ever want to static stretch before jumping.) It is also a good suggestion for players to go into the habit of stretching out their hip flexors each day, not only before jumping. This'll help to extend your stride length when you run, in addition to prevent hamstring muscle pulls and low-back soreness.
Depth Jumps - A depth jump (somtimes called a shock jump) is completed simply by stepping off of a box thereafter exploding up immediately upon landing on the floor. We all utilize boxes of varying heights, based on the level of athlete we’re instructing. By just stepping off of the box, the particular muscles are rapidly stretched upon landing, which helps them to contract harder and more quickly while bursting upward (similar to what we were writing about with the box squats and the bands). The goal of this particular work out is actually to spend the smallest length of time on the floor as you possibly can. We like to employ .15 seconds as a guideline. If the athlete spends any longer on the ground, it is no longer an honest plyometric workout because the period is just too long. If performed correctly, we have found this specific work out to be really powerful. The problem is that the majority of athletes and trainers that execute this specific workout don’t stick to most of these guidelines. If an athlete crumbles much like a deck of cards upon striking the floor and then takes Five minutes to leap back into the air; this is possibly too high or the individual isn’t developed enough to be undertaking the workout.
Trap Bar Deadlifts, off of a 4” box - Trap bars are usually diamond-shaped bars that allow you to perform deadlifts and shrugs simply by standing inside of the bar, rather than having the bar in front of you. This puts less stress on the lower back/spine. Quite a few athletes feel significantly more relaxed working with these kinds of bars instead of straight bars while deadlifting. As a result, we really feel they are a good technique for all players - old and young. We've gotten a number of athletes that swore they would never deadlift again, to get started deadlifting a result of the trap bar. Something we like to due is have our players trap bar lift while they are positioned on a 4” box. Once more, simply by extending the range, your hamstrings are further stimulated. This will considerably boost a person's jumping and running ability. You can certainly make use of varying box heights, however we’ve observed four inches to be great for maximizing the range of flexibility even while not producing a breaking down in the athlete’s form.