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Hip Flexor Stretching for Immediately Higher Vertical Jump

Daniel Brady | June 29, 2013 in Sport
Vertical Jump

This technique comes from the book The Vertical Jump: Advanced Speed And Strength Methods by Joe DeFranco (sorry, I don’t know where you can but the book) and also The Jump Manual. It’s one way that you can instantly improve your vertical jump performance by 1-2 inches, so it is a great stretch to do before a basketball or volleyball game (and in half-time too) or a fitness test.

The Logic

The logic is that when you jump, your body needs to extend fully, but the hip flexors resist this extension, slowing your jump down. Usually you would not do static stretches before a sport requiring maximum power, but in this case the hip flexors don’t contribute to the vertical jump, but instead detract from it, so it’s recommended.

My Experiment

I have tried the stretching technique myself and noticed an immediate improvement. You too can test it in a couple of minutes by vertical jumping against a wall with some chalk to record your jump height. Do a pre-stretch jump or two, then static stretch your hip flexors (as shown below) for 30-60 seconds and jump again. Your jump should be higher.

Hip Flexor Stretch
I wish I could link you to the book, as there are a lot more tips in there to instantly improve your vertical jump, but it may not be for sale any more. You could search for jumping articles on DeFranco’s website linked above to get a lot of the book’s information for free.


Spend a few minutes to test the technique to prove it to yourself, then start doing it when you need to jump high. It’s so quick an effective that it would be crazy to pass up. The technique could possibly apply to sprinting too at the body straightens at the leg is pushed back, but you should check some research to verify that hypothesis as the hip flexors also play a part in raising the knee.

Daniel has a strong interest in evidence supported fitness training, preparation and supplementation. His goal is to provide clear information that simply works. He's currently 16 kg of muscle above his starting weight (7kg in the past 12 months), and targeting a continued growth rate of 5kg+ per year.
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