![]() Find a step to stand on, put weights on ankle, bend leg to 90 degrees, hold 1-2 seconds, lower back to start switch legs.Place feet on elevated surface 18 inches lift hips until body is straight.you may do this on one leg by levering up and down with weight. Dead lifts – good morning bend with straight legs, flat back and lift weight up and down.Swiss ball hamstring pulls lie on back, heels on ball, lift bottom off floor until straight line from shoulders to ball, Then by bending knee pull ball toward you and back out, Also do this with one leg off ball.Wall squat 1 leg extended – Hold for 15 seconds.Bridge lifts in IT band stretch from shoulder to knee, 1 leg bent w/ankle on opposite knee.Bridge lifts with knees bent, heels touching floor, lift bottom up until straight line.Hamstring curls w/partner pushing bottom part of leg down while you press up.Stand 1 leg on surface about 12-18 inches high sideways, lift other leg up, do a calf raise, squat with bottom back, straighten step back down.Lie on side, bring top leg forward to floor and back up.Do extensions lifting arms, head and chest up to horizontal. Lie over a bed or elevated surface to your waist.Fire Hydrants (On hands and knees, 1 leg up knee bent to side) 20 each side.Add this to the Tuck Conditioning for an intense workout for your tumbling and jumping ability. So we need to condition our glutes and hamstrings along with abdominals, calf muscles and quadriceps. Since this muscle is specialized for explosion this would mean more of a 1 to 1 ratio of quads to hamstring strength for our sport. They are involved with exercise of higher intensity and force production. These muscles have a high proportion of type 2 fibers. The hamstrings are largely responsible for maintaining the integrity of the knee joint. Weak glutes cause hamstrings and quads to overcompensate which leads to bad alignment of femur, knee and ankle which can cause knee problems, tight IT bands, shin splints, and achilles tendonitis. Weak glutes cause the psoas muscle to be overworked as a stabilizer and this action creates lots of problems, the main one being compression of lumber vertabrae or back pain. It is much easier to extend your knee when the hip is extended rather than with the hip flexed which is the necessary order for extension in a tuck. ![]() Gluteus muscles – these are responsible for a large portion of upward thrust necessary in the vertical jump, its primary function is hip extension.Quadricep – these are used to improve jumping capacity.Hamstrings – they function to extend the hip joint and flex the knee joint.Calf muscles – these muscles are used intensively to get vertical height. ![]()
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