Strengthening and Stretching Exercises Sitting Straddle Stretch To do this stretch, you should sit on the floor and spread their legs as far to the side as is comfortable. Toes should be pointed, but legs should be relaxed. Members should lean forward into the stretch, making sure to keep the lower back as flat as possible. This will stretch the hips more than the hamstrings, which is essential to seeing a difference in the actual jump. The Importance of the Hip Flexor The hip flexor is a very important part of jumps as well. It helps jumpers whip their legs out and back together, ensuring that the jump is quick and lands together. If you consistently land your jumps with your feet apart or at slightly different times, then this hip flexor exercise will dramatically improve your ability to land smoothly. Hip Flexor Exercises To strengthen the hip flexor, squad members can sit on the floor in the straddle position with their arms in front or behind them for stability or wrapped around the body for added difficulty. Members should raise one leg at a time, holding it steady above the floor or pulsing the leg up and down for a bigger workout. The leg should be turned out at all times to train the hips which position to hit in the air. After doing each leg separately, the legs can be lifted simultaneously to work both at once. Throughout the entire exercise, the lower back should be kept as straight as possible. Letting the back curve lessons the impact and puts strain on a different part of the leg.