Increase Your Hip Flexibility for Speed and Agility With Dwyane Wade | STACK

Increase Your Hip Flexibility for Speed and Agility With Dwyane Wade

December 5, 2010

A key component of speed and change-of-direction ability is hip flexibility, which allows an athlete to achieve effective power angles and explode through the ground when cutting. It’s no wonder that one of the fastest athletes in the NBA focuses on this athletic attribute.

During the off-season, Dwyane Wade performs dynamic movements to increase the range of motion through his hips and groin. “One of the issues [Dwyane] had last year was tightness in the hips, IT band and glute area," says Tim Grover, Dwyane’s off-season strength coach. “So, between his simulated jumps, we need to make sure all of those areas are staying loose.”

Superset this exercise with Dwyane’s Depth Box Jump to improve your hip flexibility and explosion simultaneously.

Check out Dwyane’s entire workout here.

Slideboard Dynamic Hip/Glute Stretch
• Assume Push-Up position with feet on slideboard
• Bring one leg up and across body so that knee comes to opposite wrist
• Lower hips until stretch is felt through glute and hip
• Return foot to start with control; repeat on opposite side
• Continue in alternating fashion for specified reps

Sets/Reps: 3x20-30 each leg
Modification: If slideboard is unavailable, perform on gym floor with towels wrapped around feet
Coaching Points: Begin by performing exercise slowly // Increase speed as you progress // Push down with working knee and thigh to intensify stretch

Josh Staph
- Josh Staph is the Senior Vice President, Content at STACK Media and joined the company shortly after it was founded in 2005. He graduated from...
Josh Staph
- Josh Staph is the Senior Vice President, Content at STACK Media and joined the company shortly after it was founded in 2005. He graduated from...
More Cool Stuff You'll Like

Improve Your Back and Core Flexibility With a Physioball

Dig Like a Pro: Exercises for Volleyball Mobility

A Tight Back May Hurt Your Performance and Health

Add Warrior Poses to Your In-Season Training

Flexibility for Cross Country From the Ground Up

3 Yoga Twists to Keep You on the Field and Improve Your Game

3 Tips To Make Your Stretching Routine More Effective

Why You Shouldn't Stretch 24 Hours Before a Game

Why and When You Need to Change Your Pre-Game Warm-Up Routine

Why Athletes Should Practice Yoga

3 Exercises That Fix Common Baseball Hip Mobility Issues

The 10-Minute Warm-Up

The Most Important Muscle You've Never Heard Of

Stay Pain-Free With These Advanced Stretches

The Ultimate Pitcher's Warm-Up: 4 Shoulder Exercises with Bands

Four-Stage Football Warm-Up

The Importance of Recovery Workouts

Find Your Effective Pregame Basketball Warm-Up

Increase Your Flexibility Without Stretching

Best Exercises for Improving Joint Mobility

Pro Secrets, Revealed: The Perfect Workout Warm-Up

Dynamic Warm-Up Exercises Done the Right Way

Are Tight Hips Slowing You Down?

Fundamentals of a Pre-Workout Warm-Up

6 Thoracic Spine Exercises to Improve Mobility

Patrick Peterson's Yoga Workout

Why Football Players Must Perform Movement Preparation Warm-Ups

4 Goals and 23 Movements for an Effective Athletic Warm-Up

12 Dynamic Stretches Football Players Must Do

These 9 Exercises Will Improve Your Hip Mobility

Balance Exercises That Are Game-Changers

Animal Flow Scorpion Reach for Injury Prevention

Go the Distance With This Baseball Yoga Warm-Up

How to Fix 4 Common Tight Areas in Your Body

Must-Have Additions to Your Baseball Stretching Routine

Green Bay Packers Discover Football's Fountain of Youth

Dynamic Warm-Up Exercises for a Safe, Effective Workout

The Best Stretching Exercise for You

Pre-Workout Warm-Up Steps You Can't Afford to Skip

Improve Your Squat With 6 At-Home Hip Flexor Mobility Exercises

Pre-Match Warm-Ups that Will Improve Your Tennis Game

You're Doing It Wrong: The Warm-Up

Mobility Training for Hockey Goalies