Improve lower body flexibility and jump higher by doing eccentric
training. Eccentric training in which a muscle lengthens while producing
tension, is excellent for building strength and it is transferable to
many sports. New research shows it is more effective for increasing
flexibility than a static stretching protocol.
Optimal flexibility is necessary to prevent injury and to be able to
perform many traditional training exercises correctly. Plus, lack of
mobility in the hip flexors and ankles can make you a weak jumper
because it’s been shown to cause faulty jumping mechanics . Increasing
range of motion at these joints can increase the motor units used during
explosive hip extension, leading to increased vertical jump height.
If your deep squat, deadlift, power clean, or front squat technique
suffer due to poor flexibility in the ankles, hips, shoulders, or
wrists, you won’t be able to get the most out of your training—and
you’ll look like you don’t know what you’re doing. Eccentric training is
the solution.
A new analysis in the British Journal of Sports Medicine reviewed six
studies that looked at the effect of eccentric lower body training
programs on flexibility. All six studies produced clinically significant
increases in flexibility in the ankle and hip joints after participants
performed eccentric training programs that spanned 6 to 14 weeks. For
example, at the hamstring, a 6-week eccentric program increased joint
ROM increased by as much as 13 degrees. A 14-week eccentric training
program increased hip ROM by an average of 22 percent.
Researchers suggest the reason eccentric training is so effective at
increasing flexibility and joint ROM is that it results in the addition
of sarcomeres in series within the muscle, which increases the joint
angle at which peak torque is generated. Remember that sarcomeres are
the basic unit of a muscle that make it contract. More sarcomeres means a
longer muscle fascicle length. In the studies reviewed, fascicle length
was found to increase significantly in the hamstring, calf, and quad.
There’s no downside to including eccentric training in your program
(besides soreness afterwards) since it will help you maintain or
increase flexibility , while making you stronger. It’s also been shown
to improve neuromuscular control, which is good for athletes and the
general population needing to perform “functional” movements.
If you are new to eccentric training, I suggest you begin by
manipulating tempo to perform eccentric-enhanced lifts. You don’t need
to use extra heavy eccentric loads or special devices such as eccentric
hooks, bands, or chains. Just start by performing the eccentric phase of
your lift on a 4-second count and the concentric phase on a 1-second
count. This can be varied to use a longer eccentric phase and an
explosive concentric motion.
Reference
O’Sullivan, K., McAuliffe, S., et al. The Effects of Eccentric Graining
on Lower Limb Flexibility: A Review. British Journal of Sports Medicine.
2012. Published Ahead of Print.
Copyright ©2012 Charles Poliquin - Direktlink: http://www.charlespoliquin.com/Blog/tabid/130/EntryId/1217/Tip-353-Improve-Lower-Body-Flexibility-and-Jump-Higher-with-Eccentric-Training.aspx
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