Tricks For Jumping Higher: Rip Those Hip Flexors!

Putting aside all the weight lifting and plyometrics needed for vertical jump training, there exist several tricks for jumping higher that can be used to IMMEDIATELY gain inches.

One trick that I’d like to share with you is a simple but very useful static stretch. I know what you’re thinking: but I heard that you’re not supposed to static stretch before jumping!? Yes, you’re right, you’re not supposed to. But there’s a big exception to this rule (there always is!).

The group of muscles that should be stretched before testing your vertical (or before performing any athletic activities) are your hip flexors. I ALWAYS stretch these muscles before my basketball games, my soccer games, and before I test my vertical. The difference is immediately noticeable, so stretch the heck out of them! Seriously!

The main muscle from the hip flexors that we want to stretch is the Psoas Major. In simple terms, this is the muscle that connects the spine and your legs. This muscle works to lift the upper leg towards the body, and vice versa.

So what’s the problem?

The problem is that these hip flexors work against the actions of the vertical jump. While the main “players” of the vertical jump work to propel us into the air (like the calves, hamstrings, and glutes), the hip flexors work against them and actually resist our jump. For this reason, we need to stretch them and weaken them to minimize their antagonistic actions. When we weaken the hip flexors, we allow the other muscles to perform fully without anything pulling them back. The result is immediate gains in your vertical. Pretty cool, right?!

While there are several variations of this exercise, the one that I like to use is as follows:

1 – Get into a deep lunge position with your torso upright, your front foot flat on the floor and front knee bent at 90 degrees.

2 – Your back knee is resting on the floor.

3 – Lean back, push your chest back, and push your hips forward (important to keep your core upright. Don’t sag forward!)

4 – Lift the arm opposite to the front leg and reach up and over your head. Reach like you’re trying to touch the roof!

Hold this position for 15-20 seconds and switch to the other leg. You should feel the stretch down your torso and to the front of your pelvis.

As discussed in my extensive post covering weight training methods for a strong vertical jump, our hips are vulnerable to some SERIOUS tightening which will limit our ability to use our newly developed strength and jump higher. For this reason, we must loosen them as much as possible.

Do this stretch before every game or physical activity and you will notice a difference! Try it out!

https://youtu.be/MJTY2wN7Dz4