Hip Stretching Exercises for Speed and Power

April 16, 2012

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Hip mobility plays a key role in every major sport. You may be able to Squat 500 pounds or run a 4.4 40-Yard Dash, but if you have stiff hips, you'll be rendered useless when game time rolls around. Mobile hips enable you to get into athletic, powerful positions and subsequently explode into action at any point.

For example, if you've ever watched defensive back testing during the NFL Combine, you've noticed that the athletes with fluid hips are the ones who excel during the drills. These athletes are able to drop their hips and change direction on a dime. They can turn and rotate to break on the ball effortlessly. They have incredible mobility throughout their hips, which allows them to move in multiple directions with speed and fluidity.

Athletes who lack mobility in their hips are also easy to spot. They may be fast while running in a straight line, but when they need to drop their hips to change direction or rotate, they struggle. Remember, most sports are rarely played in a straight line. Sports are played in multiple directions, requiring you to change direction and be fast in every plane of motion.

So, if you want to be a fluid athlete who can run circles around stiff athletes, you need mobile hips. The hip stretching exercise circuit below will "open up" your hips and make you more mobile. Perform this five-minute circuit every day.  It will go a long way toward making you a faster, more fluid athlete. Watch the video below for details on how to perform the exercises.

Five-Minute Hip Mobility Circuit

  • Right Hip Flexor Stretch — x30 seconds
  • Left Hip Flexor Stretch — x30 seconds
  • Right Groiner Stretch — x30 seconds
  • Right Groiner, Elbow to Instep Stretch — x30 seconds
  • Right Pigeon — x30 seconds
  • Left Groiner Stretch — x30 seconds
  • Left Groiner, Elbow to Instep Stretch — x30 seconds
  • Left Pigeon — x30 seconds
  • Downward Dog — x30 seconds
  • Deep Squat — x30 seconds

If you want you to be able to change direction on a dime, rotate fluidly and be fast in every direction, you must have mobile hips. This five-minute hip stretching exercise circuit, done daily, will help you get them. You can also add mobility through these hip flexor stretches. If you have any questions, please contact me at flahivetraining@gmail.com.

Photo:  oneresult.com

Connor Flahive is the owner and head sports performance coach at Flahive’s Advanced Strength Training (F.A.S.T.) in Park Ridge, Ill. F.A.S.T. specializes in strength, power and speed training for power sports. Flahive is a certified high school strength and conditioning specialist through the IYCA. He played football at the D-I level while earning his bachelor’s degree in exercise science at Northern Illinois University. Visit his website at flahivetraining.com and view his channel at youtube.com/flahive43.

Connor Flahive
- Connor Flahive is the owner and head sports performance coach at Flahive's Advanced Strength Training (F.A.S.T.) in Park Ridge, Ill. F.A.S.T. specializes in strength, power...
Connor Flahive
- Connor Flahive is the owner and head sports performance coach at Flahive's Advanced Strength Training (F.A.S.T.) in Park Ridge, Ill. F.A.S.T. specializes in strength, power...
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