JUMP HIGHER EXERCISES: HOW TO INCREASE YOUR FLEXIBILITY
HOW TO INCREASE YOUR FLEXIBILITY
Flexibility is one of the fundamentals in increases your vertical leap as well as your overall athletic performance.
These flexibility exercises are best if done with a buddy.
WARM UP
It’s important to warm up your muscles that you’re going to stretch. Stretching cold muscles can cause cramps or even injury. A good way to do this is either massaging the area or doing a brief exercise. Walking is a great, all-around warm up routine. It gets the blood flowing and warms up all the major muscle groups.
LAY DOWN ON A FLAT SURFACE
After your warm up, lay down on a stable, solid surface like the floor or a treatment table.
TAKE THE LIMBS THROUGH THEIR FULL RANGE OF MOTION
Have your buddy take each limb through it’s full range of motion. Keep the limb completely relaxed, as if you were a dead body. Your buddy will be doing all of the work (nice for you). Make sure your buddy moves the limbs very slowly and does not overextend or force the limb too far. There should be constant dialogue between the two of you communicating what feels comfortable and when to stop. Pushing a limb too far will lead to injury and delay your progress.
PASSIVE STRETCHING
Next, have your buddy take your through a series of passive stretches, targeting each muscle group. Hold each stretch for 30 seconds.
SHOULDERS
Next, stand up straight and stretch each arm across your chest as far as you can, without experiencing pain, for 2 minutes each.
LEGS
Sit down on a stable surface stretching your legs out in front of you. Get your legs to lay on the ground as flat as possible. Your legs should be beside each other.
Slowly lean forward, stretching towards your knees, face forward, back straight. Do not bend your knees. Go as far as you can without feeling pain. Hold for 30 seconds. Do not bounce.
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