5 Dirty Secrets to Jumping 10 – 15 inches Higher

DIRTY TRICK #1

STATIC STRETCH THE HIP FLEXORS BEFORE TESTING YOUR VERTICAL JUMP!

   This grimy trick works so properly it gives me chills! Well, no longer surely however it’s damn effective. Have you ever noticed that the day after you’ve done a number of jumping that your hip flexors have been sore? I’ve for my part pulled hip flexor muscle tissue even as checking out my vertical jump. What I in the end discovered became that the speedy, full body extension that observed the rapid descent into the soar become tearing them up. After further analysis, one should finish that if those muscles had been getting torn up, that meant that they were in all likelihood resisting the height of the jump. Hopefully we’re all nicely conscious that static stretching isn’t endorsed before any explosive activity. Static stretching your hip flexors before trying out your vertical leap is the exception to the rule! You see, because the hip flexors aren’t top movers in leaping and they tend to face up to our bounce, the aim is to weaken them and positioned them to “sleep” before leaping. Static stretching accomplishes those goals. Static stretching your hip flexors will create less friction all through your bounce. Less hip flexor friction at some stage in your jump equals higher vertical bounce heights! Below is certainly one of my favorite hip flexor stretches, but pass ahead and select your favored and perform 2 sets of 20-30 seconds on each facet. NOTE: The hip flexor stretch pictured underneath is a fantastic stretch to carry out earlier than squatting as well. It will assist you get deeper into your squats in addition to save you getting pulled ahead for the duration of squatting. Give it a strive!

DIRTY TRICK #2

STATIC STRETCH THE HIP FLEXORS STRENGTHEN YOUR FLEXOR HALLUCIS LONGUS!

   The flexor hallucis longus is the least recognized of all the “leaping muscle tissue.” Don’t get me incorrect, this muscle isn’t going to enhance your vertical leap as an awful lot as nicely-advanced hamstrings, glutes, and spinal erectors; but that is an thrilling muscle which could make a noticeable improvement on your leaping potential. The flexor hallucis longus originates on the lower -thirds of the fibula and inserts at the distal phalanx of the great toe. It plantar flexes the foot and also flexes the superb toe. These muscle movements are an critical a part of the vertical soar in addition to sprinting. Getting this frequently-overlooked muscle more potent may be that brought inch for your vertical bounce which you thought turned into not possible. The great way to train this muscle in the weight room is through performing unmarried leg calf raises while retaining a dumbell. (See pix under.) When appearing this exercise, try and preserve maximum of your weight on the large toe of the operating leg. STRENGTHEN YOUR FLEXOR HALLUCIS LONGUS! 1 STRENGTHEN YOUR FLEXOR HALLUCIS LONGUS! 2 Crunching your toes for your sneakers/shoes at the same time as at work or school is any other “reasonably-priced” way of strengthening those muscular tissues. Try 3-four units of 20 reps. No one will ever recognize! Crunching a towel up in your toes at the same time as watching TV or running on the laptop is every other way to teach these muscle tissues with out losing any greater time.

DIRTY TRICK #3

FOCUS ON RAPIDLY DESCENDING INTO YOUR JUMP!

   Most athletes cognizance a lot at the “soar” portion of leaping that they forget the importance of the descent of the leap. Through huge research and statement, I’ve located that the speed of the descent is the most crucial element in an athlete’s vertical soar top . The bottom line is that the quicker you may descend, the better you may bounce. Sir Isaac Newton’s 3rd Law of Motion supports this declaration. It states that for each motion there may be an equal and opposite reaction . Knowing this, we are able to conclude that the quicker we are able to descend into our soar, the faster we are able to take off. This interprets into an explosive, jaw-losing bounce. Unfortunately, time and time again, I experience like I can exit to lunch and come lower back in the amount of time it takes an athlete to descend into his/her soar. If you want to jump thru the roof, you must practice descending swiftly. In order to best the descent, you need to set up in the best role. Your vertical bounce role have to resemble that of an Olympic diver status on a diving board. Your fingers have to be absolutely prolonged over your head, eyes searching upward to where you’ll be jumping, your returned ought to be slightly arched and also you ought to be standing on your ft. This position puts all your muscle mass on stretch and units you up for an explosive descent. Remember that an optimally stretched muscle can contract faster/tougher. Start the descent by way of throwing your hands all the way down to your hips. As the palms hearth downward, your head/neck will flex ahead as your trunk and knees flex as nicely. In the bottom function, your arms should be barely at the back of your hips, trunk flexed barely forward and your knees bent at about 15-20 degrees. (Don’t get too stuck up with the angle of your knees. Always keep in mind that the attitude of knee flexion is NOT as critical as the speed in which you descend.) You are now prepared to take off into a record-placing soar!

DIRTY TRICK #4

PEAK FOR YOUR VERTICAL JUMP BY PERFORMING 50-REP RHYTHM SQUATS!

     This is one of the dirtiest, sneakiest, and hardest sports you’ll ever perform. It’s excellent for schooling the elastic thing of your muscle groups at the side of the Achilles tendon. I use 50-rep rhythm squats as a “peaking” workout. My athletes carry out this workout once every week for 3 weeks before being tested in the vertical bounce. The closing “rhythm-squat” exercise would be completed four-6 days before being tested inside the vertical soar. 50-rep rhythm squats might usually be the primary exercise of the exercising. After a proper heat-up, you’ll perform one all-out set of this workout. After this exercising is finished, I commonly like acting some other explosive workout together with box jumps, push jerks, and many others. This workout is completed by using acting 50 area-squats as rapid as viable. Do the first 10 reps exploding onto your toes; then, on reps 11-20 hold your ft flat at the way up; explode onto your toes once more while performing reps 21-30; hold your heels down for reps 31-forty, after which finish the final 10 reps via exploding onto your feet once more. It helps to have a associate rely out loud so that you can perform all 50 reps as fast as feasible without breaking momentum. I also like the usage of a inexperienced Jump-Stretch band around the bar (see pix under) for two motives: First of all, the band helps to boost up the eccentric part of the carry. This will in addition paintings the elastic component of your muscle groups and teach your frame to hastily descend. Secondly, due to the explosive nature of the workout, the bar has a tendency to bop up and down for your cervical spine. This doesn’t tickle! The bands assist to preserve and stabilize the bar for your neck. 50-REP RHYTHM SQUATS 1 50-REP RHYTHM SQUATS 2 *Reps 1-10, 21-30 & forty one-50. Athlete explodes onto his feet on the top of the motion. 50-REP RHYTHM SQUATS 50-REP RHYTHM SQUATS *Reps 11-20 & 31-40. Athlete continues his heels down at the top of the movement.

DIRTY TRICK #5

WEAR TRACK WAFFLES WHEN TESTING YOUR VERTICAL!

   Proper shoe put on just might be the maximum left out component of the vertical jump. DO NOT wear an old pair of walking shoes because you feel that they’re “broken in” and secure. This form of sneaker is the worst component you could put on your ft whilst leaping! These “relaxed” footwear sincerely hose down the forces that you placed into the floor. This, in flip, lengthens the time which you spend on the floor. Picture that as you swiftly descend into your soar, the foot collapses barely and absorbs force. This dissipation of pressure can lessen the peak of the jump. I have my athletes put on light footwear with a rigid sole and maximal arch help. This kind of sneaker helps the first metatarsal, that’s critical for your leaping overall performance. I have observed that song waffles are the exceptional shoes for vertical leaping. Waffles are company and very mild. This allows for a fast descent and take-off with maximal help. I additionally endorse that my athletes buy waffles which might be half of a length too small. This prevents their ft from moving around inside the shoe. Remember that these shoes aren’t intended for consolation; they’re supposed for a global-elegance vertical soar! Hopefully, this mixture of schooling techniques and “hints” will have you ever leaping so excessive that you can grasp a greenback invoice off the top of the backboard and make alternate before descending. Okay, perhaps that’s a little too bold a intention. Still, using those time-tested strategies should have you ever jumping considerably higher than your cutting-edge nice.