Sunday, February 17, 2013
This particular stretching is a big exception. Do this. Perform a vertical jump and document the height. And then, static stretch your hip flexors - 2 sets of 30 seconds each leg. Really stretch them! Stretch just as if you’re attempting to rip that hip flexor away from the bone, baby! Don’t merely go through the motions! Finally jump again. Odds are you’ll jump ½” - 2” higher, by merely static stretching the hip flexors. Why is this, you say? We’ll inform you. You see, the majority of athletes have super-tight hip flexors. When you jump, tight hip flexors create a lot of rubbing, keeping you from fully extending from the hip, along with reaching as high as you can. By simply static stretching them right before you leap, you not only stretch them out, but will also “put them to sleep” do to the long, slow stretch. This leads to significantly less friction inside of the hip while you jump. This brings about higher jumps. You're going to be impressed by how good this works. (By the way, the hip flexors could be the only muscles you would probably ever need to static stretch before jumping.) It's also a good idea for sports athletes to get in the habit of stretching their hip flexors daily, not just prior to jumping. It will help to increase your stride length when you run, and in addition prevent hamstring muscle pulls and low-back soreness.
Reverse Hyperextensions - The reverse hyperextension machine was made popular throughout this nation through powerlifting guru Louie Simmons with Westside Barbell found in Columbus, Ohio. He has a patent for the original reverse hyper design. There's at least one in most fitness centres and it's one of the most frequently used devices found in most health clubs. Why is this, you may ask? Due to the fact the thing gets results! We don’t know of any other machine which works real hip extension in this kind of a synchronized manner - hitting the hamstrings, glutes, and spinal erectors all during one rep. Furthermore, it works as traction to your low back through the dropping of the free weight. The bottom line is that if you would like to run fast and jump high, you actually should have one of these in your work out center and be making use of it.
Trap Bar Deadlifts, off a 4” box - Trap bars are usually diamond-shaped bars that let you complete deadlifts as well as shrugs simply by standing inside of the bar, rather than having the bar in front of you. This puts less stress on your lower back/spine. A lot of athletes feel a lot more relaxed working with these bars compared with straight bars while deadlifting. Consequently, we think that they are a good instrument for a lot of athletes - young and old. We have gotten numerous athletes that swore they may never deadlift again, to begin deadlifting as a result of trap bar. Something we like to due is have our athletes trap bar lift while standing on a 4” box. Again, simply by maximizing the range of motion, your hamstrings will be further activated. This can really boost your running and jumping ability. An individual can certainly use different box heights, yet we’ve found four in to be perfect for boosting the range of flexibility while not triggering a breaking down within the athlete’s form.