Increase your hip mobility to increase your vertical jumping ability
Most people these days spend a considerable amount of time sitting down in chairs. Our bodies were not designed to do this. Chairs were made by man in an attempt to create a way to relax. Unfortunately, we all overuse them. Sitting too much has caused limited hip mobility in almost everyone through weakened glutes (butt muscles) and tight hip flexors (muscles in the front of your pelvis).
Why should you care? Well, the mobility of your hips is directly relational to the amount of power and speed you can generate from them when jumping. It is safe to say that the more mobile your hips are, the more explosive power you can transfer to jumping higher.
How to Increase Hip Mobility to Jump Higher
Hip Flexor Stretching
There are countless ways to stretch your hip flexors. Before any activity involving vertical jumping, give your flexors a good stretch. Doing this alone can give you as much as 2 more inches on your vertical than if you hadn’t stretched your flexors.
Here is one example stretch video:
From there, you will see many more on the right. Pick one or two and do them every day to increase hip mobility.
Using a Foam Roller on your IT Bands
The iliotibial band (IT Band) runs from your pelvis to your knees on the outside of your thigh.Use a soft rolling pin, or Foam Roller, to massage the entire area up and down for at least 2 minutes on each side. This is done best by placing the foam roller on the floor and rolling on it for the full length of your IT Bands.
Here is a video to follow:
Using a Foam Roller on your Hamstrings
Next, you can use the same foam roller to massage your hamstrings up and down. To get into the muscle even deeper, you can use a tennis ball while lying on the floor. Place the ball under your hamstring and shimmy your body up and down to deeply release the hamstring muscles.
Test the Results
Don’t believe me? Try it yourself; you have nothing to lose. Perform your highest measurable standing vertical jump. Take the measurement. Next, stretch your hip flexors and use a foam roller on your iliotibial bands and hamstrings. Then perform the same vertical leap you did before, again measuring the result. Your second jump is higher, right? Congratulations on quickly increasing your vertical.
If you are planning to improve your athleticism, then you most probably have thought about the different trainings and workouts that you can do to help improve your skills. Among all these, a speed and agility training appears to be one of the most significant workouts that you can undergo. This kind of training will not only enable you to develop your muscles, it can also help you in achieving a higher vertical leap. However, it is no joke to undergo this kind of training. Not only will you need a program that has been specifically designed to fit your requirements, you will also need to have the right amount of nutrients in your body to keep you going.
There are lots of supplements that can help you get the most out of a speed and agility training program. Multivitamins should always be part of your diet because they form the foundations for maximizing your results, as well as of the other supplements that you might be taking. When you perform speed and agility workouts, you exert more effort than what you usually do during normal days. Thus, you will need to have extra amounts of vitamins and minerals in your body so you can handle strenuous activities.
You will also need to have ample amounts of Omega 3 in your system. This mineral has been proven to help relieve soreness in the muscles and joints. It also helps increase your stamina. These are essential if you are going through a speed and agility training because you can always expect that your muscles will be worked out well beyond their normal state.
One of the most important supplements that you will need is creatine. Workouts that help develop your speed and agility have intense requirements that involve your muscles. It helps to be physically fit and to have well toned muscles when undergoing this kind of training so you can be free from injuries. With sufficient amounts of creatine in the body, you will be able to sustain near maximum force generation while you are doing repetitive rounds of intense exercise.
Many athletes consider it important to undergo a speed and agility training program in one part of their career. It is one of the training programs that can give them full body workouts. While you are undergoing this kind of training workout, it helps to keep your body well nourished so you can get the most out of this kind of program.