Exercise Library
MOBILITY & FLEXIBILITYbeginner
Pigeon Stretch
Protects the force line of jumping — pigeon pose relaxes deep hip external rotators, preventing pelvic rotation that leaks force and destabilizes landings. Front leg bent across, back leg extended, fold forward to feel a deep glute stretch.
Piriformis, deep glutes, hip external rotators2-3 × 45-60s per side
Coaching cues
- 1.Front shin roughly parallel to the mat's front edge
- 2.Feel a deep glute stretch — not knee pain; adjust the angle
- 3.Breathe deeply to let the glutes relax
- 4.Pad under the hip if the knee is uncomfortable
Detailed training method
[Steps]1. Front leg bent across the body→2. Back leg extended→3. Fold the torso forward→4. Feel a deep glute stretch→5. Hold 45-60s→6. Switch sides
[Common Errors]✗ Front knee pain from a bad angle→adjust it ✗ Torso twists→face the front leg ✗ Stretch felt in the knee, not the glute→adjust posture
[Progressions]Front shin parallel→add forward fold→add rotation→back knee bent (double pigeon)
[Jump-Specific]Relaxes the deep hip external rotators; prevents pelvic rotation that leaks force and destabilizes landings
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
Hip Flexor Stretch
Unlock hip-extension potential — limited hip extension is associated with reduced takeoff drive, and hip-flexor stretching can help restore it
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)