Exercise Library
MOBILITY & FLEXIBILITYbeginner
Hip Flexor Stretch
Unlock hip-extension potential — limited hip extension is associated with reduced takeoff drive, and hip-flexor stretching can help restore it. In a lunge with the back knee down, shift the hips forward to feel the front of the hip stretch.
Iliopsoas, rectus femoris, TFL3 × 30-60s per side
Coaching cues
- 1.Brace core, posterior-tilt the pelvis — avoid lumbar compensation
- 2.Shift forward until a strong front-hip stretch
- 3.Hold 30-60s — no bouncing
- 4.Great before and after training
Detailed training method
[Steps]1. Lunge position→2. Back knee down→3. Shift the hips forward→4. Posterior-tilt the pelvis (tuck)→5. Feel a strong front-hip stretch→6. Hold 30-60s
[Common Errors]✗ Lumbar compensation (arching)→lock the pelvic tilt ✗ Bouncing→static hold ✗ Knee pain→pad under the knee
[Progressions]Back knee down→back foot against a wall→rear foot elevated (couch stretch)
[Jump-Specific]Limited hip extension is associated with reduced takeoff drive; relaxed hip flexors = stronger takeoff drive
Related exercises
Ankle Dorsiflexion Stretch
A key limiter of takeoff depth — every 1cm of ankle dorsiflexion means a deeper takeoff angle, longer force application and higher jumps
Thoracic Spine Rotation
Unlock arm-swing potential — thoracic rotation directly affects swing amplitude and jump efficiency (the thoracic spine should contribute ~35-40° of rotation)
Couch Stretch
Targets a key jumping muscle — the couch stretch focuses on the rectus femoris (the biarticular muscle that flexes the hip and extends the knee in jumping); tightness significantly lowers drive efficiency