If you are keen and have queries, please contact Coach Rameshon at 9100 4369 or you can email him at m.rameshon@gmail.com or swift.rameshon@gmail.com. Please refer to website http://flexifitness.com.sg (for more information on him and his programmes)
By Rameshon
Bsc (Hons) Degree in Physical Education, Loughborough University (1992-1994)
Masters in Education (University of Western Australia, 2005-2008)
Standing Broad Jump (Part 2) - A test of the dynamic power of the legs.
Strengthening Exercise
The hip flexor muscles are actually the muscles that run alongside your hips. By strengthening your hip flexor muscles you can improve performance in various other activities such as running, jumping and kicking. When we pull the legs in towards the chest, the legs form 90 degrees, which is perpendicular to the body. At this point, the hip-flexor muscle is not engaged as much. It is only when it crosses the more than 90 degrees, meaning the knee going towards the body, that the hip-flexor, which is the muscle between the quadriceps and the abdominals, will be exercising. If you pull in and the knee touches the chest, the hip-flexor is worked even harder for this exercise.
Training for it
Doing 10 of these x 3 sets will help build the hip-flexor muscles. Do this on alternative days. After this exercise, allow rest to take place the next day. There are varieties of these type of exercises as well.
Kiplimo Chemirmir - One of the top Kenyan runner showing how to strengthen the hip-flexor.
This exercise will enable us to engage the hip-flexor muscles, thereby allowing a better extension of the knee so that one can land further during a broad jump.
Picture 2A - Knee Extension while in mid-air, the key to a better jump is a strong hip-flexor muscle. The feet, calves and quadriceps muscles will only help before the take-off only.
Picture 2B- A progression from the jump above. The knee extension allows one to go further. Upon landing, one should land with hands from high up in the air coming to the front bringing the hands in front, possibly touching the ground.
By Narayanan
Rameshon has taught in Hwa Chong Institution, plus several schools, and Republic Polytechnic as well. He has won many accolades and he was awarded Merit Award for 1991 marathon performance in breaking the national record of Singapore, at that time. He has made 22 male athletes do a marathon in sub-3hrs. He has made 7 female runners do sub-4 hours for the marathon, as well. He was inducted to the ‘Roll of Honour’ by the then College of Physical Education, organised by Singapore Olympic Academy, in 1998, for breaking the National record repeatedly 4 times, till he did 2hr 24min 22sec).
He also has a Coaching group and he trains them on Tuesdays and Thursdays, 7pm at Botanic Gardens. Those interested can call him at 91004369 for coaching assistance, to improve performance. There is also personal training that he does for many in a week. You can e-mail him at swift.rameshon@gmail.com.
