Stretches to Jump Higher: 5 Best Stretches For Vertical Jump Gains
Can stretching really help you jump higher? Yes it can. And the results can be instant. Stretching plays a vital role in vertical jump training. In this article I will introduce you to 5 simple stretches that you can do to help you jump higher.
The 5 Best Stretches For Jumping Higher
If you want to learn how to jump higher you must spend time gaining a better understanding the benefits of stretching for vert gains.
It is important to learn the correct fundamentals of stretching for vertical jumping as the methods used are quite specific. Too little and you won't see results and too much of the wrong types of stretches may actually hinder your jumping ability. Selection of the best stretches that target the jumping muscles can add instant inches to your jump height.
When it comes to stretching there are 2 specific categories of stretching that you must understand. These are:
- Static Stretches: Static stretching involves putting a muscle into a stretched position for around 30-60 seconds and gradually trying to increase that stretch over time.
- Dynamic Stretches: Dynamic stretches are those that are performed using progressive sport specific movements to gradually warm up your muscles and increase your range of motion.
BY VERTICALJUMPWORLD, Last Updated 21 August 2017 11:41AM
Static Stretches VS Dynamic Stretches For Vertical Jump: Which One Is Best?
Static Stretching For Vertical Jump
Static Stretching is the method that comes to mind when people think of stretching. These are the stretches that you hold for a certain number of seconds. Static stretching has got a bad rap of late as scientific research has shown that static stretching may reduce vertical jump performance.
Most static stretches have been shown to reduce jump power and performance if performed prior to exercise, and it is therfore best to do dynamic warmups for this reason. However, I believe there is one exception to this rule.
The static hip flexor stretch can be one of the best stretches for vertical jumping improvements. Best yet, the results can often be felt instantly. The hip flexors are a very important muscle involved in jumping and many other sports movements. The hip flexors are an often under utilised power house. NOTE: If you want to unlock your hip flexors you must read this.
The Hip Flexors Not Play A Role In Vertical Jumping But Also General Health & Wellness >>> Learn More Here.
Static Hip Flexor Stretch For Instant Vertical Jump Gains
Any decent jump program should incorporate hip flexor stretching. As most of us tend to spend a lot of time sitting the hip flexors can quickly become very tight and shortened in length.
Tight hip flexors can resist hip extension, which is a vital component of the vertical jump. Spend 2 bouts of 30-60 seconds performing the hip flexor stretch prior to jumping. If you are super tight in that region you might be surprised how much higher you can jump instantly. It is also a good idea to work on your hip flexors over the day to ensure maximal hip extension rom when jumping.
Dynamic Stretching For Vertical Jump
Dynamic stretches are best used prior to intense jump training to mobilize the joints and improve flexibility of the muscles. Dynamic stretches such as the ones listed below will help prepare the muscles, nerves and tendons for the high intensity demands of jump training. The correct application of jump specific dynamic stretching can reduce injury risk and improve performance. In fact, leading jump programs such as Vert Shock and The Jump Manual place a huge emphasis on correct stretching in order to achieve the impressive results that these programs can derive.
Dynamic Calf Stretch For Jump Training
The muscles of the calf must be warmed up dynamically prior to undertaking a dynamic exercise such a jumping. Use a dynamic warmup that slowly increases the range of motion and force applied through full range of dorsi and plantar flexion.
Dynamic Le Swings For Jump Training
Leg swings are a popular dynamic stretch used by many pro sporting teams. Always make sure that you start with a small range of motion and gradually increase it over the course of the warm up. Leg swings should be completed in all planes to stretch out and warm up the hamstrings, adductors and abductors muscle groups.
Dynamic Glute Stretch For Jump Training
If you read our list of the top 7 most important muscles for vertical jump you would know that the glutes play a huge role in the vertical jump.
Take the time to stretch out the glutes for maximal explosiveness. Here is a video of a great dynamic glute workout that i like to use before jump training or basketball.
Jump Programs such as The Flight System Emphasize Glute Activation & Mobilization
Dynamic Core Workout For Jump Training
If you want to increase your vertical jump you must strengthen, mobilize and activate the core muscles. The core muscles link the upper and lower body. You want to generate and transfer as much force as possible up and down the kinetic chain when jumping. Don't neglect the core! The core plays a vital role when jumping movements become more complex such as when learning how to dunk a basketball.
Jacob Hiller utilizes very similar stretches in his super popular Jump Manual
Start Stretching & Jump Higher Today!
Incorporating these dynamic and static stretches into you daily routine can help you jump higher. Some results can be noticed within minutes. Combine these 5 best stretches for vertical jumping with the strength training and plyometric training principles utilized in most top jump vertical programs and you will be well on your way to a higher vertical jump.