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Confused on what role hip flexor strength play in sprints and jumps ...like should they be trained per say?

  Well there are alot of different opinions on the hip flexors, in regards to jumping they are alot more important in single leg jumps than double leg.  They are definitely not the most important muscle group nor are they close to it, but in single leg jumping the hip flexors of the non jumping leg assist in driving the knee up, creating a lightening effect on the body.  In sprinting there were studies done that showed elite sprinters stride length was long enough due to the power created in each stride that being extremely quick on the "cycling" phase, or bringing the opposite knee up and through was not neccessary and in fact they had more time in this phase than slower sprinters due to the power created in each ground contact.  They are still important imo but not to the degree that was once thought, where alot of speed coaches were preaching hip flexors as the determining factor.  Having tight hip flexors inhibits the hell out of the glutes though so stretching and mobility is extremely important. 

everyone said good things already, so ya i agree.. hip flexors are not that important in DLRVJ, get more important in SLRVJ, and become very important in sprinting.. another thing you could do is 4-way hip for the hip flexion, if you have one of those, that's what those WGF guys prescribe.. various types of resisted hip flexor training can have a positive impact on sprint speed.

kellyB actually posted some studies on db forum not too long ago regarding hip flexor training and sprint speed, there was a positive correlation from what i remember.

peace



edit: from kellyb in some thread:

"
Training the hip flexors can make you faster

Effects of Hip Flexor Training on Sprint, Shuttle Run, and Vertical Jump Performance
DEANE, RUSSELL S.; CHOW, JOHN W.; TILLMAN, MARK D.; FOURNIER, KIM A.

The Journal of Strength & Conditioning Research. 19(3):615-621, August 2005.


EFFECTS OF HIP FLEXOR TRAINING ON SPRINT, SHUTTLE RUN, AND VERTICAL JUMP PERFORMANCE. run tim...
:
Although hip flexion is integral in sports, hip flexion exercises are seldom emphasized in strength and conditioning for sports performance. This study aimed to determine whether a hip flexor resistance-training program could improve performance on a variety of tasks. Thirteen men and 11 women completed an 8-week hip flexion resistance-training program. Eleven men and 13 women served as controls. Isometric hip flexion strength, 40-yd dash time and the time for the first 10-yds, 4 x 5.8-m shuttle run time, and vertical jump height were evaluated at the beginning and end of the training and control period. Improvements were observed in the training group but not in the control group. Individuals in the training group improved hip flexion strength by 12.2% and decreased their 40-yd and shuttle run times by 3.8% and 9.0%, respectively. An increase in hip flexion strength can help to improve sprint and agility performance for physically active, untrained individuals."

so wouldnt there be a decent carryover to 1 leg running vert, and a mild carryover to 2 leg?

Quote from: bball2020 on August 26, 2010, 11:51:05 pm

so wouldnt there be a decent carryover to 1 leg running vert, and a mild carryover to 2 leg?

Why would you think that, especially the latter? I mean in the 1 leg running vert, maybe a little bit since the non-jumping leg will be pulled high. But in the double legged jump there is not even any significant hip flexion that occurs. I doubt that you would get a lot out of it, especially if you are a trained athlete and not a "physically active, untrained individual".

ya i don't see much transfer happening to dlrvj, but slrvj yes..

Hi i'm new here and this is my first replie. (sry for my poor english)

I try to improve jump and sprint performance since three years now.
I think hip movement is the most important factor in sprinting and single leg jumping.
For example stand on a weight scale and drive your knee up as fast as you can. Look at the scale and you know what i mean.
For me it's unbelieveable that no one trains the hipflexors. There are millions of youtube vid with heavy lifts like squats and deadlifts and all that stuff, but no hipflexor exercises like one leg weighted situps or weighted leg raises. poor!

The two most important musclegroups are the hip flexors and the two jointed hamstrings.
The quads aren't very important in RSL movements. Most of you won't beliebe this.

Doing MaxEffort bulgarin split squats with dbs makes your two-joined hamstrings extreme sore! But not your quads!
Because the power come from the hips. It's very important to have a super strong core to transfer the power!

I think the reason is because the hip joint is a fix point. One leg drives forward (hipflexor work) and the other backwards (hamstring and little glute work) this result in a fix hip joint position.

The sprint trainer barry ross write an article: http://www.dragondoor.com/articler/mode3/269/
And i read a study about the corelation of hamstring strenght and sprint times. That's also a reason why deadlifts are great for sprinting especially SL deadlifts.

End result: hip movement have highest priority in sprinting/ SLRJ for me
                  calv movement have second highest.

Hi i'm new here and this is my first replie. (sry for my poor english)

I try to improve jump and sprint performance since three years now.
I think hip movement is the most important factor in sprinting and single leg jumping.
For example stand on a weight scale and drive your knee up as fast as you can. Look at the scale and you know what i mean.
For me it's unbelieveable that no one trains the hipflexors. There are millions of youtube vid with heavy lifts like squats and deadlifts and all that stuff, but no hipflexor exercises like one leg weighted situps or weighted leg raises. poor!

The two most important musclegroups are the hip flexors and the two jointed hamstrings.
The quads aren't very important in RSL movements. Most of you won't beliebe this.

the quads are hip flexors..

Doing MaxEffort bulgarin split squats with dbs makes your two-joined hamstrings extreme sore! But not your quads!
Because the power come from the hips. It's very important to have a super strong core to transfer the power!

the quads rarely get sore with any lift, they are pretty much always stronger than the hamstrings.

I think the reason is because the hip joint is a fix point. One leg drives forward (hipflexor work) and the other backwards (hamstring and little glute work) this result in a fix hip joint position.

The sprint trainer barry ross write an article: http://www.dragondoor.com/articler/mode3/269/
And i read a study about the corelation of hamstring strenght and sprint times. That's also a reason why deadlifts are great for sprinting especially SL deadlifts.

sure hamstrings are more important for sprinting than jumping, the quads still absorb a ton of force during each foot contact during a sprint, and stabilize the patella.

End result: hip movement have highest priority in sprinting/ SLRJ for me
                  calv movement have second highest.

sprinting/SLRVJ have more contribution from hamstrings, for sure.. for double leg jumping, quads become extremely important.. regardless, quads always absorb a majority of the force in each movement.

as for hip flexors, sure training them directly may help in SLRVJ, most definitely will help with sprinting, but for double leg jumping, not so important.. hip flexors get strong and powerful simply by sprinting, for the most part.

peace

Standing jumps ARE quad dominant. But in a correct sprint start, you better believe the posterior chain is engaged A LOT. I think if anything, the posterior chain is always engaged in a sprint, while the quads are only engaged in the begging more and the hamstrings start to kind of take over after you get out of the dig phase.