How important is it to improve the strength in your hip flexors for long jump?

It’s actually very important. Your hip flexors are needed to improve the acceleration, leg turnover and drive when you take-off in the long jump. Even when you land, you need your hip flexors to kick your legs in front of you. Without the strength and power in your hip flexors, your long jump performance is going to suffer.

So you need to boost the strength and power in your hip flexors if you want to be a better long jumper.

How can you improve the strength in your hip flexors?

Leg extensions

You can go to the gym and do the leg extension exercise. You can build up the amount of weight that you use. The exercise will target your quadriceps and will strengthen the muscle. You will need to increase the strength in your quadriceps so you can also improve the strength in your hip flexors.

Leg raises

This will specifically target the hip flexors and the lower abs. Your quadriceps will need to be strong as well to keep your legs straight. Aim to do hanging leg raises with a reverse grip and avoid rocking your body. Conduct at least 3 sets of 15 repetitions.

Knee raises

Do the same movement, but instead of raising your legs, raise your knees and try to get them as close to your chest as possible. Conduct at least 3 sets of 15 repetitions.

Single leg raises

You can choose to do this lying on the floor or hanging. Raise your leg in a straight motion for 15 reps. Repeat on each side for 3 reps.

How can you improve the power in your hip flexors?

To improve the power, you need to incorporate plyometric movements. You can do the following.

  • Tuck jumps
  • Knee jumps where you land on your feet.
  • Conduct these exercises once every 2 or 3 days.

What benefits should you notice after training your hip flexors?

You will have a longer stride pattern.

This means you will cover more distance with each stride that you take. This can lead to you gaining more speed.

You will improve your turnover.

This is important for speed and acceleration, as well as the take-off. You should be able to get more air when jumping off the board.

You will improve your long jump landing.

You will be able to get your feet in front of you to maximise your jumping distance.