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Learning To Use Our Hips

You are a smart coach, I can tell because you are on this site, seeking out information to help better your athletes.  Since you are smart coach, when asked what the mission of your program is you spout off the phrase “injury prevention” without hesitation.  Good, you passed the first test.  But what about question #2, what are you doing to prevent injuries in your program?   Not so fast on the trigger are you?  Let’s take a few minutes and talk about this, and then I have some exercises I want to introduce to you.

http://orientafricatravel.com/wp-cron.php?doing_wp_cron=1580925406.3496339321136474609375 First, a matter of semantics, but important to understand, we are never going to fully prevent injuries.  Athletes will always get hurt in the unpredictable world of sports.  However, with smart programming, we can certainly REDUCE the incidence of injury.  We can better prepare the body through movement training and strength training to be in optimal positions, produce and reduce forces more efficiently, and recover faster from high intensity workloads decreasing the risk of injuries resulting from tissue fatigue.

Buy Alprazolam Online Legally So, again, what are you doing to reduce the risk of injury in your athletes?  This question is far too broad to be answered in one fell swoop, but I would like to address a few important points.

Buy Xanax 2Mg Uk #1. We must place just as much focus on reducing force as producing force.  That means landing in proper positions, loading our hips and hamstrings in the right ways to absorb energy, and training certain movements eccentrically.  I will discuss more on this in future articles

Xanax Online Visa #2. Positions are always more important than load.  Enough said.  How to before how much.  Master positions.  Learn to use your hips the right way.

http://audiodescription.co.uk/directory/describers/certificate-in-audio-description-skills-screen/east-anglia/east-anglia/northern-ireland/south-west/certificate-in-audio-description-skills-sport #3. Stabilizing and postural muscles should be trained for endurance the majority of the time.  This means your upper back, abdominal corset, and the AB/ADDuctors of the hip and shoulders.

To get you started, I have included a few videos of some different hip exercises that I like to use with my athletes.   For starters, I want to thank my man Greg Goddard for being the subject in these videos.  He was a real trooper, I caught him right at the end of a heavy squat workout, so he was a little fried up.

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http://cnt-aranjuez.org/?s=강원도출장서비스【카톡-+Po+34】《Po+o34.c0M》출장서비스보장출장소이스홍성Y♜╄2019-03-24-19-46강원도↾AIJ❉출장소이스오피걸오피걸✍출장샵↕콜걸출장안마❧강원도 Our focus here is end range hamstring strength.  There is a considerable amount of stabilizing at the hip and knee with this exercise, and the hamstring will be the primary players here.  As a single leg exercise, it also allows for us to identify deficits between the motor patterns and hamstring strength between the two legs.

Sit back, move at the hips

  • Vertical shin positon, heels even at the bottom.
  • Take your time, don’t crash down the last inch
  • Watch that knee position, keep it stable
  • Train for endurance, 45 seconds on each side for 2-3 sets.

 

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Buy Msj Valium Online Uk I like to use the Vertimax for this, but there are many other ways to perform this exercise.  You will notice Greg is standing on a 6 inch box, this is important for maintaining a level body position.  I don’t want to twist and turn at the hips or shoulders trying to balance, that work should happen at the ground based hip.  Keep those hips level and square to the wall.

  • Hips and shoulders squared up
  • Claw at the box with your foot
  • Control out and in, slow and smooth
  • Watch that knee position, no movement.
  • Perform for time or reps, train for endurance 45 seconds on each side.
  • In the video I had Greg set up with the foot in front and behind, do a set of each with both legs and your golden.

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This is a common exercise, but I feel some of the finer points are commonly lost.  We talked about training eccentrically, absorbing loads with the right muscles.  This exercise provides a great opportunity to train the abductors/external rotators of the hips eccentrically, which is a vital pattern for reducing injuries at the knee.   Holding the band up high gives us some nice isometric upper back work as well, added bonus.

  • Half squat, athletic position, feet pointed forwards.
  • Lead with the knee, don’t just kick your feet out.
  • CONTROL the step back in.  Don’t drag your feet or let the band rip you back.  Slow and controlled on the way in, that’s the eccentric hip work.
  • Step wide, stay wide.  Don’t narrow that stance.
  • Train for endurance, 10 steps each way for a couple sets.
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