• Jacob Williams

MOVEMENT FOR MOBILE HIPS | 5 DRILLS TO IMPROVE HIP MOBILITY



FIVE DRILLS TO IMPROVE YOUR HIP MOBILITY


For any and everyone, the ability to fluidly move and control movement through your hips is important. Your hips are meant to go through flexion, extension, abduction, adduction, internal and external rotation. Many times these can all happen at once so being able to have proper access to the right amount of range of motion in each of those movements of the hip is important!


If you do not have the ability to go through and control these ranges you can quickly begin to compensate with your lower back and experience soreness and pain! As well, from an athletic standpoint, these ranges are vital as all movement in sports originates and are driven by the musculature of the hip. Those who cannot fluidly move through these ranges of motion are the ones we see on ESPN getting juked and crossed into oblivion.


So I put together a few of my favorite drills to keep those hips healthy, keep you out of pain, and off of the ground from a mean juke! These cover the whole gammon of every movement and function of the hips, so I promise there will be a few that challenge you.


Simply do 2-3 Sets of 5-10 of each exercise, and repeat 2-3 times a week. Like anything, it is about being consistent with your application and you will slowly see results over time.


COACHING TIPS


90/90 HIP TRANSITIONS

  • Rotate back leg open first

  • Lean into your front leg for a deeper stretch

  • Focus on smooth transitions

SPIDER W/ T-SPINE

  • Place foot flat outside your hands

  • Push back hip down towards the ground

  • Arch your chest up and rotate your eyes to the sky

DEEP SQUAT KNEE DROP

  • Keep chest square

  • Focus on rotating from the hip

  • Try to keep your weight on your heels

KANG SQUAT

  • Grab the tops of your shoes for balance and leverage

  • Sink your hips down and push your knees out in the bottom position

  • Breathe out and push your hips up in the top position

KNEELING HIP CARs

  • Squeeze the glute on your down leg to keep your hips forward

  • When rotating the ankle up, focus on keeping your knee as high as possible

  • Work to keep your chest and eyes forward to maintain a tall posture




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JWCoachingLLC™
Fort Lee, NJ

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