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  1. #1
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    Static stretching hip flexors useful for vertical?

    Interesting thing is that I would say that the hip flexors are like mini hurdles in a vertical. Therefore they must be shut down to take the hurdle down. Best way to shut down a muscle and relax it is static stretching.

    2x45 second stretching on each leg should get the job done easily.

    Test vertical 3 times without static stretching hip flexors, test 3 times after static stretching.
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    is static stretching the hip flexor also good for sprinting?
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    I'll try it. Thanx for the info. BTW your advice to stretch every night has helped me tremendously. Def. one of the greatest go to guys on this forum along with fullback.
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    Originally Posted by killermony View Post
    is static stretching the hip flexor also good for sprinting?
    No.

    During a sprint you are generating a lot of power through your hips with every stride and using the hips as a way to extend through that power. Shutting down your hips is a VERY bad thing to do before a sprint.

    Now as for general improvement? yes, static stretch hips 5x a day. I have athletes on their own time, stretch hips 5x30 seconds on each leg through a day, it takes a minute at a time but leads to very lengthed out strides and no hip injuries ever.
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    I do these stretches after every workout:

    http://www.abc-of-fitness.com/stretc...-sequences.asp

    I have seen noticeable improvements after 2-3 months.

    I should be able to do a split if I do this religiously for about a year or two which would be a big accomplishment in my book.
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    Originally Posted by FSUMuscle07 View Post
    I'll try it. Thanx for the info. BTW your advice to stretch every night has helped me tremendously. Def. one of the greatest go to guys on this forum along with fullback.
    Ya farzamk info is the ****. From reading his articles, and the advice he has given other people, I have dropped my 20 by .2 seconds in 8 weeks.
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  7. #7
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    Originally Posted by Fullback7 View Post
    Ya farzamk info is the ****. From reading his articles, and the advice he has given other people, I have dropped my 20 by .2 seconds in 8 weeks.
    Good to see some nice improvements.
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  8. #8
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    so at a combine when should i stretch them? i mean like if they test my 40 after they test vertical?
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    Originally Posted by roid_monkey View Post
    so at a combine when should i stretch them? i mean like if they test my 40 after they test vertical?
    try in training first a couple times, if it works for you, then stretch 5 minutes before then again 2-3 minutes before.
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    you said that stretching hips is bad for sprinting, so if they test my vertical (and i stretch before) and then my 40 after, will the hips be ready?
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    Originally Posted by roid_monkey View Post
    you said that stretching hips is bad for sprinting, so if they test my vertical (and i stretch before) and then my 40 after, will the hips be ready?
    hmm didnt read part of your post, how much time between vertical and 40?
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    Certified Sickkunt roid_monkey's Avatar
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    I don't know but could you tyell me what to do for say 5 in between, 10 in between and 15 in between please and reps?
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    quick question, would stretching the hips for a basketball practice or game be a bad idea because you run also and not just jump?
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    Originally Posted by roid_monkey View Post
    I don't know but could you tyell me what to do for say 5 in between, 10 in between and 15 in between please and reps?
    if it's under 15 mins, forget the static stretching. If anywhere from 15-30 mins, static stretch it for 20 seconds only, after vertical do a dynamic warm up. If more than 30 mins inbetween, follow regular instructions.
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    Originally Posted by qb0708 View Post
    quick question, would stretching the hips for a basketball practice or game be a bad idea because you run also and not just jump?
    Yes it is, dont do static pre game.
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    farzamk have you yourself personally seen an increase with htis?
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    I also read that hip flexors affect your vertical in The Vertical Bible. Just wondering what were the best hip flexor stretches to be practicing? Thanks!
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    Originally Posted by farzamk View Post
    Yes it is, dont do static pre game.
    ok thanks
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    Originally Posted by |}373r/\/\1n3|) View Post
    I also read that hip flexors affect your vertical in The Vertical Bible. Just wondering what were the best hip flexor stretches to be practicing? Thanks!
    the kneeling lunge stretch.
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    Originally Posted by sillz100 View Post
    farzamk have you yourself personally seen an increase with htis?
    never tried it (myself), will in 2 weeks at track when we test verticals.
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    I just tried this out today...and it helped me jump 1" higher... does this go with the broad jump as well this stretch?
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    Don't stretch them out unless you're just testing your vert, it increases the chances of injury.
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    Question

    Originally Posted by farzamk View Post
    Interesting thing is that I would say that the hip flexors are like mini hurdles in a vertical. Therefore they must be shut down to take the hurdle down. Best way to shut down a muscle and relax it is static stretching.

    2x45 second stretching on each leg should get the job done easily.

    Test vertical 3 times without static stretching hip flexors, test 3 times after static stretching.
    Who did you learn this from?

    I read the same advice at http://defrancotraining.com/articles...rty-tricks.htm
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    Originally Posted by SlammaJamma View Post
    Don't stretch them out unless you're just testing your vert, it increases the chances of injury.
    And how does it do that?
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    Originally Posted by labradarep View Post
    Who did you learn this from?

    I read the same advice at http://defrancotraining.com/articles...rty-tricks.htm
    personal opinion and defranco, I dont simply go with what he says, I disagree with some of his ideas as well.
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    Wink

    Originally Posted by farzamk View Post
    personal opinion and defranco, I dont simply go with what he says, I disagree with some of his ideas as well.
    I too utilize other peoples ideas and fit them into my training philosophies. It is the only way to become "better" at what we do.

    Kudos to you for having your own opinions & ideas. We all need to think out of the box and challenge ideas.
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    Originally Posted by labradarep View Post
    I too utilize other peoples ideas and fit them into my training philosophies. It is the only way to become "better" at what we do.

    Kudos to you for having your own opinions & ideas. We all need to think out of the box and challenge ideas.
    Ya I dont take everyone's and ideas in and say: he's right because he's got the big name.

    Same for Charlie Francis, however I see all his methods being good, therefore nothing much to challenge other than to adapt to their methods and maybe develop on them.
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    Originally Posted by farzamk View Post
    No.

    During a sprint you are generating a lot of power through your hips with every stride and using the hips as a way to extend through that power. Shutting down your hips is a VERY bad thing to do before a sprint.

    Now as for general improvement? yes, static stretch hips 5x a day. I have athletes on their own time, stretch hips 5x30 seconds on each leg through a day, it takes a minute at a time but leads to very lengthed out strides and no hip injuries ever.
    Why would this be bad ? The hip flexors are direct antagonists to the Glutes(hip extensors), which are(or should be) the prime movers when the foot is in contact with the ground.

    Stretching the flexor will allow greater Glutial range of motion. Yes the flexors are important during the swing phase but they are subject to no ground resistance. The glutes on the other hand are pulling against ground reaction forces.

    The hip flexors help with the vertical load vector(upwards force), so stretching them before jumping might hinder performance theoretically. In a sprint, the Glutes help with the horizonal load vector(forward force).
    Last edited by sailingpece; 04-02-2011 at 01:07 PM.
    Correlation does not imply causation. The Plural of "anecdote" is not "evidence".

    When you believe in things you don't understand you suffer, superstition aint the way.

    Lets Not talk about what COULD be, nor what WOULD be, but rather what really is.

    I'm not an MD, nor am I a bro scientist.
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