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Disclaimer
The information in this book is offered with the implied notion that the reader is
cautioned that there is an inherent risk assumed by the participant in any form of physical
activity. Anyone participating in any physical program should check with their physician
prior to beginning such activities. Anyone participating in these activities should
understand that such training may be dangerous if performed incorrectly. The author
assumes no liability for any potential injury the participant may incur performing any
physical activities associated with this e-book.
Hey! Alex here and I just wanted to say thanks again to you (because you obviously did
something cool to get your hands on this special reportwhatever that something cool
was, I have no idea!).
OK, enough with the formalities. Im a straight-forward type of dude and I like to get
right to the nitty-grittyno need to go into a 5-page intro here telling some story about
how I came across all these stretches and how well they all work together (if you actually
want to hear the story, holler at my assistant Austin at truthaboutquickness@gmail.com).
So, this is Stretch Your Vertical.
The report and program is laid out like this:
1. Ill go over all of the major muscles you want to make sure are flexible and
pliable when it comes to jumping higher.
2. Then, Ill go over a few different stretches you may or may not have seen before
for each of those major muscle groups.
3. Then, Ill go over some things about mobility and activation exercises that are a
little different than stretching, but just as important for you to jump higher.
4. Then, Ill put it all together for you to give you a sample stretching program that
you can carry out every single day to improve your flexibility and jump higher.
OK, enough talking, lets go :-)
Made up of 4 different muscles, the quadriceps are a big piece of the jumping puzzle.
Lots of athletes have overly tight rectus femori so that is a biggie well be focusing on
here.
Hamstrings:
The hamstrings are on the back of your leg and do two things: flex your knee and extend
your hips. Theyre naturally pretty reactive and powerful, and most athletes seem to find
themselves feeling better when they dont static stretch their hamstrings, but instead,
focus solely on the dynamic flexibility of the hamstrings. Well use forward leg swings to
focus on this.
Glutes:
The calves contribute a small part to jumping, so naturally, were going to give them a
little bit of attention. Well stretch em out, but wont necessarily dwell on them.
Hip Flexors:
The hip flexors do exactly as their name would entailthey flex the hip. Theyre also
almost always tight on most athletes and tight hip flexors often are major culprits in
bringing down your vertical. You better believe were going to stretch these bad boys and
get you ALL loosened up.
Ankle Mobility:
The ankle area is routinely a little too tight, or immobile. While we dont want a overly
flexible, flimsy ankle, we do want a mobile one, so instead of the usual ankle stretching
exercises, well be focusing on ankle mobility exercises.
Hip Mobility:
See the same description above in the ankle mobility sectionwell be focusing on hip
mobility to really loosen and open up those tight hips.
Lats:
The lats bring your arms down to your pelvis. Thats the muscular action they perform.
So if theyre tight, then they wont let you raise your hands that high in the air. It only
makes sense that by increasing the flexibility of your lats that youll be able to raise your
hands just a little bit higher towards the sky, and voila!, higher vertical jump.
Ankle Mobilization
NOTE: This looks like a normal calf stretch, but youre actually going to be focusing on
the front leg. Keeping the both feet on the ground, youre going to try and touch the knee
of your front leg to the wall. Hold it as close to the wall as you can for a second, then
return to the starting position .Well count that as one repetition.
Fire Hyrdrant
NOTE: Youre going to rotate your leg around your hip, like shown in the pictures above,
in a full rotational manner. One revolution is one rep. After going through all your reps
going one way, youre going to reverse the movement and go through all of your
repetitions going the other way. This is hip mobility exercise.
Glute Bridge
-Alex Maroko
The Truth About Quickness Insiders System
Flying In Four