Static Hip Flexor Stretch - In general, we’re not big on static stretching, specifically prior to doing explosive exercises. This stretching is a key exception. Do this. Complete a vertical jump and record the height. Then, static stretch your hip flexors - two sets of 30 seconds each leg. Really stretch them! Stretch out almost like you’re wanting to rip that hip flexor from the bone, baby! Don’t just simply go through the motions! Finally jump again. Chances are you’ll jump ½” - 2” higher, simply by static stretching the hip flexors. Why is this, you say? We’ll inform you. The thing is that, many players have super-tight hip flexors. If you jump, tight hip flexors cause a lots of scrubbing, stopping an individual from fully extending at the hip, in addition to reaching as high as you are able to. Simply by static stretching them immediately before you jump, you not only stretch them out, but also “put them to sleep” do to the long, slow stretch. This causes significantly less scrubbing inside of the hip whenever you jump. This translates into higher jumps. You'll be astonished at how well this will work. (In addition, the hip flexors could be the only muscles you'd ever want to static stretch prior to jumping.) Additionally it is a good idea for athletes to get in the habit of stretching their hip flexors on a daily basis, not only before jumping. This helps to improve your stride length when you run, and in addition reduce hamstring muscle pulls and low-back pain.
Sample of one of our training videos...
vertical jump exercisesBox Squats With Bands - We appreciate box squats in that we feel that they teach the athlete to “sit back” when squatting, which often additionally utilizes the all-important hamstrings. A person's hamstrings ought to be super-powerful to be able to run swiftly or jump high. We furthermore like the idea that we can set the depth of the squat with virtually no error. This prevents cheating, particularly whenever people start to weaken and the squats frequently to get higher and higher. We squat anywhere from 6” from the floor to 1” beyond parallel, based upon our objective. We also like the simple fact that box squatting develops “static overcome by dynamic strength”. This specific form of strength can be critical in numerous athletic actions.
Depth Jumps - A depth jump (or a shock jump) is performed by simply stepping off a box and then bursting upwards immediately upon landing on the ground. We will make use of boxes of different height, depending upon the level of athlete we’re training. Simply by stepping off the box, the muscles are rapidly stretched upon landing, which enables them to contract harder and more quickly while bursting upward (a lot like what we were speaking about with the box squats and the bands). The objective of this exercise is actually to spend the very least length of time on the floor as is possible. We just like to employ .15 seconds for a guide. If the athlete spends more time on the floor, it's no longer a true plyometric work out due to the fact the phase is simply too long. If done properly, we've found this workout to be very useful. The problem is that most players and instructors that execute this particular exercise don’t follow these guidelines. If an player crumbles like a deck of cards upon hitting the floor and after that takes Five minutes to jump back into the air; the particular is possibly too big or the individual isn’t developed enough to be carrying out this workout.
50-Rep “Rhythm” Squats - It's a little-known activity we typically use roughly 3 weeks before one of our athlete’s would be getting tested in the vertical. You actually would generally start your work out with this exercise and you will only execute one all-out work set following a good warm-up. Try and go as heavy as is possible for the one set. A very good goal is 90 - 100% of what ones max full squat is usually. In essence, you'll carry out 50 quarter-squats as fast as possible. Due the first 10 repetitions exploding onto your toes, after that on repetitions 11-20 keep your heels down on the way upward, then, explode onto your toes again whilst carrying out repetitions 21-30, keep your heels down for repetitions 31-40 after which you can finish the last ten repetitions by exploding onto your toes again. It helps to have a partner count aloud in order to execute all 50 repetitions as fast as possible without breaking momentum. This can be a great exercise for players having poor elastic component.
Move information can be found here...
physical exercise 
