Tag Archives: Hip mobility


  • the all-around athlete, part 3

    Posted on July 7, 2010 by John Davies

    One of the most overlooked attributes of athletic training today is range of motion. While athletic mastery is often dependent upon quality range of motion, it is also one of most glaring training errors and often absent from exercise regimes. Typically, while young athletes race towards the weight room with good intent, they ignore range of motion work and effectively become larger versions of inflexible athletes, incapable of performing in the field of competition.

    Though I have yet to hear of an athlete released because they have too much “bend”, the stories are endless of workout warriors to can lift half the gym but cannot get into their “position”. In particular, those with inflexible hips will have significant problems in sport and it may lead to a series of difficult back problems in life. With that noted and in adherence with the Renegade Concepts of Training™, each training session and preferably “off-days” include range of motion work to ensure the hips, in particular, remain limber.

    In addition to the RED2 section of DMC and tumbling drills, all Renegade sessions will begin with two, six-minute blocks of hurdle mobility drills. Hurdles should be set at hip height and performed three to five sets of three to five hurdles and two exercises per day with very quick pacing.

    From my book, “The Beautiful Game”, the following program is used throughout the week.

    Monday
    Front movement, from side; Stand facing the hurdles. Proceed with one leg at a time by raising each knee over the first hurdle. Proceed to the next hurdle with a slight skip; stay on the balls of your feet as you plant each leg.

    Front movement, down centre; Stand facing the hurdles. Raise your lead leg over the first hurdle, and then bring your trail leg over the second hurdle. (The hurdles must be set close enough to accommodate this.) Stay on the balls of your feet.

    Tuesday
    Side movement, lead leg over; Stand to the right side of the hurdles. Raise your lead leg over, maintaining a slight bend in the leg. Proceed to the next hurdle with a slight skip; be sure to stay on the balls of your feet as you plant each leg.

    Side movement, crossover leg over; Stand to the left side of the hurdles. Raise your crossover leg over, maintaining a slight bend in the leg. Again, proceed to the next hurdle with a slight skip, and stay on the balls of your feet as you plant each leg.

    Wednesday
    Front movement, down centre; Stand facing the hurdles. Raise your lead leg over the first hurdle, and then bring your trail leg over the second hurdle. (The hurdles must be set close enough to accommodate this.) Stay on the balls of your feet.

    Duck under, stay low throughout; Stand perpendicular to the hurdles. Duck under the first hurdle with your lead leg. Make sure your movement is initiated by pushing your buttocks back and that your feet always face forward. Stay in a low squat position throughout this drill.

    Thursday
    Duck under, pop up; Stand perpendicular to the hurdles. Duck under the first hurdle with your lead leg. Pop up from the squatting position after you clear each hurdle.

    Duck under, twist, stay low; Stand perpendicular to the hurdles. Duck under the first hurdle with your lead leg, and then twist to lead under the second hurdle with your opposite leg. Stay in a low squat position throughout the drill.

    Friday
    Duck under, twist, pop up; Stand perpendicular to the hurdles. Duck under the first hurdle with your lead leg, and then twist to lead under the second hurdle with your opposite leg. Pop up from the squatting position after you clear each hurdle.

    Forward zigzag duck under; Stand facing the hurdles, which are arranged in a zigzag pattern, each successive hurdle offset one length from the previous hurdle.

    prepared by John Davies
    Photo from "Feel the Force, part 1" with Coach Jim Massaro

    This post was posted in John Davies and was tagged with Range of Motion, Hip mobility, Athletes

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