Static stretching hip flexors useful for vertical?

[farzamk]

Interesting thing is that I would say that the hip flexors are like mini hurdles in a vertical. Therefore they must be shut down to take the hurdle down. Best way to shut down a muscle and relax it is static stretching.

2x45 second stretching on each leg should get the job done easily.

Test vertical 3 times without static stretching hip flexors, test 3 times after static stretching.

[killermony]

is static stretching the hip flexor also good for sprinting?

[FSUMuscle07]

I'll try it. Thanx for the info. BTW your advice to stretch every night has helped me tremendously. Def. one of the greatest go to guys on this forum along with fullback.

[farzamk]

is static stretching the hip flexor also good for sprinting?

No.

During a sprint you are generating a lot of power through your hips with every stride and using the hips as a way to extend through that power. Shutting down your hips is a VERY bad thing to do before a sprint.

Now as for general improvement? yes, static stretch hips 5x a day. I have athletes on their own time, stretch hips 5x30 seconds on each leg through a day, it takes a minute at a time but leads to very lengthed out strides and no hip injuries ever.

[Reps n Sets]

I do these stretches after every workout:

http://www.abc-of-fitness.com/stretc...-sequences.asp

I have seen noticeable improvements after 2-3 months.

I should be able to do a split if I do this religiously for about a year or two which would be a big accomplishment in my book.

[Fullback7]

I'll try it. Thanx for the info. BTW your advice to stretch every night has helped me tremendously. Def. one of the greatest go to guys on this forum along with fullback.

Ya farzamk info is the ****. From reading his articles, and the advice he has given other people, I have dropped my 20 by .2 seconds in 8 weeks.

[farzamk]

Ya farzamk info is the ****. From reading his articles, and the advice he has given other people, I have dropped my 20 by .2 seconds in 8 weeks.

Good to see some nice improvements.

[roid_monkey]

so at a combine when should i stretch them? i mean like if they test my 40 after they test vertical?

[farzamk]

so at a combine when should i stretch them? i mean like if they test my 40 after they test vertical?

try in training first a couple times, if it works for you, then stretch 5 minutes before then again 2-3 minutes before.

[roid_monkey]

you said that stretching hips is bad for sprinting, so if they test my vertical (and i stretch before) and then my 40 after, will the hips be ready?

[farzamk]

you said that stretching hips is bad for sprinting, so if they test my vertical (and i stretch before) and then my 40 after, will the hips be ready?

hmm didnt read part of your post, how much time between vertical and 40?

[roid_monkey]

I don't know but could you tyell me what to do for say 5 in between, 10 in between and 15 in between please and reps?

[qb0708]

quick question, would stretching the hips for a basketball practice or game be a bad idea because you run also and not just jump?

[farzamk]

I don't know but could you tyell me what to do for say 5 in between, 10 in between and 15 in between please and reps?

if it's under 15 mins, forget the static stretching. If anywhere from 15-30 mins, static stretch it for 20 seconds only, after vertical do a dynamic warm up. If more than 30 mins inbetween, follow regular instructions.

[farzamk]

quick question, would stretching the hips for a basketball practice or game be a bad idea because you run also and not just jump?

Yes it is, dont do static pre game.

[sillz100]

farzamk have you yourself personally seen an increase with htis?

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I also read that hip flexors affect your vertical in The Vertical Bible. Just wondering what were the best hip flexor stretches to be practicing? Thanks!

[qb0708]

Yes it is, dont do static pre game.

ok thanks

[farzamk]

I also read that hip flexors affect your vertical in The Vertical Bible. Just wondering what were the best hip flexor stretches to be practicing? Thanks!

the kneeling lunge stretch.

[farzamk]

farzamk have you yourself personally seen an increase with htis?

never tried it (myself), will in 2 weeks at track when we test verticals.

[JayoMano]

I just tried this out today...and it helped me jump 1" higher... does this go with the broad jump as well this stretch?

[SlammaJamma]

Don't stretch them out unless you're just testing your vert, it increases the chances of injury.

[labradarep]

Interesting thing is that I would say that the hip flexors are like mini hurdles in a vertical. Therefore they must be shut down to take the hurdle down. Best way to shut down a muscle and relax it is static stretching.

2x45 second stretching on each leg should get the job done easily.

Test vertical 3 times without static stretching hip flexors, test 3 times after static stretching.

Who did you learn this from?

I read the same advice at http://defrancotraining.com/articles...rty-tricks.htm

[farzamk]

Don't stretch them out unless you're just testing your vert, it increases the chances of injury.

And how does it do that?

[farzamk]

Who did you learn this from?

I read the same advice at http://defrancotraining.com/articles...rty-tricks.htm

personal opinion and defranco, I dont simply go with what he says, I disagree with some of his ideas as well.

[labradarep]

personal opinion and defranco, I dont simply go with what he says, I disagree with some of his ideas as well.

I too utilize other peoples ideas and fit them into my training philosophies. It is the only way to become "better" at what we do.

Kudos to you for having your own opinions & ideas. We all need to think out of the box and challenge ideas.

[farzamk]

I too utilize other peoples ideas and fit them into my training philosophies. It is the only way to become "better" at what we do.

Kudos to you for having your own opinions & ideas. We all need to think out of the box and challenge ideas.

Ya I dont take everyone's and ideas in and say: he's right because he's got the big name.

Same for Charlie Francis, however I see all his methods being good, therefore nothing much to challenge other than to adapt to their methods and maybe develop on them.

[sailingpece]

No.

During a sprint you are generating a lot of power through your hips with every stride and using the hips as a way to extend through that power. Shutting down your hips is a VERY bad thing to do before a sprint.

Now as for general improvement? yes, static stretch hips 5x a day. I have athletes on their own time, stretch hips 5x30 seconds on each leg through a day, it takes a minute at a time but leads to very lengthed out strides and no hip injuries ever.

Why would this be bad ? The hip flexors are direct antagonists to the Glutes(hip extensors), which are(or should be) the prime movers when the foot is in contact with the ground.

Stretching the flexor will allow greater Glutial range of motion. Yes the flexors are important during the swing phase but they are subject to no ground resistance. The glutes on the other hand are pulling against ground reaction forces.

The hip flexors help with the vertical load vector(upwards force), so stretching them before jumping might hinder performance theoretically. In a sprint, the Glutes help with the horizonal load vector(forward force).