5 Heat-up Choices to Enhance Hip Extension
Written on August 30, 2022 at 10:53 am, by Eric Cressey
Immediately’s visitor publish comes from Cressey Sports activities Efficiency – Florida coach, Dylan Lidge.
The flexibility to entry hip extension whereas the alternative hip flexes is essential in sprinting, throwing, hitting, and a myriad of different athletic endeavors. To make sure true hip extension, the heel, knee, pelvis, rib cage and head must be stacked. Listed here are few dynamic methods to problem hip extension in a warm-up.
Facet-Mendacity Hip Extension Iso Holds to Wall – It is best to be capable to draw a straight line from the underside knee to the ear. Hold full foot contact onto the wall. Intention for a 30 second maintain.
DB Goblet Hip Flexion Finish-Vary Raise-offs – The goblet load retains the athlete in a stacked place and is a good way to get the core activated. The athlete ought to “push the ground” underneath them and “keep tall” to make sure the glute extends the hip. Intention for a 5 second maintain.
Arms Overhead Excessive Knee March with Med Ball – The med ball challenges the athlete to enter hip extension and shoulder flexion with out compensating. Management the tempo for 15yds.
Cut up Squat Iso Maintain – Again Heel Pressed to Wall – The again heel into the wall helps the athlete make the most of their glute and hamstrings for hip extension. Maintain for 30 seconds.
2-arm KB Racked Excessive Knee March – Cue the athlete to exhale on the prime of every rep. The kettlebells problem the athlete to ascertain good core stiffness in a stacked place. Carry out 8 reps on either side.
Concerning the Creator
Dylan Lidge serves as a Power and Conditioning Coach at Cressey Sports activities Efficiency – Florida. Previous to becoming a member of the employees, Dylan accomplished an internship at CSP-FL in the summertime of 2020. He graduated from the College of Illinois Urbana-Champaign with a B.S. in Kinesiology. He’s presently learning on the College of Illinois-Chicago for his MS in Kinesiology with a focus in Biomechanics. At UIC he holds a place as a instructor’s assistant in an train approach course, in addition to an teacher for a private health course. In 2019, he interned with the UIC Power and Conditioning employees aiding with the baseball group. Dylan has coached baseball on the collegiate, highschool, and youth ranges.
