Athletes and players train hard to excel in jumping but without consistent practice, it is not possible to achieve a higher jump. There are several ways by which you can increase your jump such as lower body training, stretching and building up your core muscles. If you are desperate for a higher jump, you need to make sure that you train your lower body on a daily basis. If you do not train your lower body regularly then there is a chance that you might get injured while jumping. Core muscles also play an equal role while jumping but people always ask this question – Does stretching make you jump higher?
To be able to jump higher you need to know all the basics of it. If you do not understand those then you will not able to increase your jump. The basic skills include speed, power, and flexibility.
These are some of the main skills an athlete needs to work on to maximize their performance. Speed and power can be trained by heavy lifting and practicing but flexibility is not easy to train. The only way you can improve the flexibility of your body is by stretching. Stretching helps you to jump higher because it helps your joints to become flexible and it aids your muscles to coordinate easily. This reduces the chances of injury while jumping and it helps you in increasing your jump.
There are two types of stretching exercises which are dynamic and static stretching. These are performed before and after the workout, respectively. What does it mean? Let us find out!
Dynamic stretching before jumping
Dynamic stretching may sound new to you and for those who are still following the old methods. It is usually done before the workout to warm up your muscles. This helps you to reduce the chances of injury. Also dynamic stretching does not mean to hold yourself on to the bar but you add various exercises in it to improve the flexibility of your body. According to researches, it is found that dynamic stretching is more effective than static stretching. One of the major muscles which are in action continuously during jumping is hip flexors. You need to make sure that your hip flexors are warmed up before you start training as it will help you to increase your jump. There are several exercises which should be performed before you jump. These are leg swings, squats, standing hip circles, and lunges. All these exercises should be done before the workout to increase the flexibility of your body.
For athletes who want to train there jumping skills need to add leg swings in their workout. Leg swings are considered great warm-ups for your lower body. Leg swings involve your lower body and some part of core muscles as well but it mainly targets glutes, thighs, and hamstrings. These three muscles play an important role in increasing your jump and that is why it is necessary to add leg swings in your workout.
Squats usually target glutes, quads, calves, and hamstring as all these muscles help you to jump high. Squats do not only add flexibility to your body but it also helps you to burn calories and increases body strength. Squats are considered as one of the best lower body workouts which help you to jump higher.
Standing hip circle
As stated earlier, hip flexors play an important role in increasing your jump and improving the flexibility of your body. Standing hip circles if performed before the workout activates your hip flexors which helps you to jump high. Standing hip circles usually targets all the muscles in your lower body and that is why it should be added in your workout.
Lunges play an important role in making your jump effective. It usually needs a lot of energy and power to jump high and that is the reason why lunges are at the top of the list. Lunges help you to strengthen hamstrings, calves, and glutes. It also improves the ability to rise from the ground while jumping. Lunges target all the muscles which are involved while jumping. This exercise will increase your jump and maintain balance if added in the workout.
Static stretching after jumping
Static stretching is performed after the workout which helps your muscles to relax and to reduce tightness. This enables your muscles to recover in less time which leads to maximized performance. Stretching also reduces the pain and soreness after the workout. Several exercises can be performed after the workout such as standing quad stretch, seated groin stretch, lying glute stretch, and warrior lunge stretch.
Standing quad stretch
After a tiring workout, you would feel stress and pain around your hips and thighs. Standing quad stretch helps you to release tension around these muscles. It also loosens up your muscles in the back which leads to better recovery.
Seated groin stretch
Performing seated groin stretch after the workout will improve flexibility in your body which will ultimately help you to jump high. Stretching your inner thighs will improve the blood flow around the region which will reduce the soreness and pain. Seated groin stretch also helps you to maintain your balance after the workout.
Lying glute stretch
Lying glute stretch will help you to loosen up your muscles around the glute region. It will also help you to relax your hips and other associated muscles. Lying glute stretch also helps you to move freely after a stressing workout.
Warrior lunge stretch
Warrior lunge stretch helps you to strengthen your spine which can reduce the risk of spinal injury. It also helps you to maintain your posture after the workout. Performing it daily will maintain balance, support the spine, and higher jumps will be a gift for you.
Yes, stretching indeed helps you to jump higher but you need to work on it. Stretching not only help you to increase your jump but it also helps you to add flexibility in your body. Stretching should be done regularly to avoid any major injury and for maintaining balance of your body.