Increase Hip Mobility for Basketball, Part 2

September 29, 2012 | Courtney O. Campbell

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In my previous article on hip mobility for basketball, I discussed the wide variety of motions players need on the court and why hip mobility is crucial for changing direction quickly and defending great offensive players. (See Train like Dwight Howard.)

To lower your  susceptibility to injury and dominate your space on the court, add the following additional hip mobility exercises to your basketball workout.

Half Kneeling-Straddle Groin Rocker

Benefits: Defensive, post-up and rebounding position, changing directions, lateral movement.

Sets/Reps: 1x5 rocks with 10-second isometric hold

  • Assume half kneeling position
  • Move right leg into straddle position
  • Place hands on ground in front of body
  • Rock hip back toward ankle
  • Move hips forward
  • Repeat for specified reps; perform in opposite direction

Half Kneeling-Straddle Groin Side Lean

Benefits: Defensive, post-up and rebounding position, changing directions, lateral movement.

Sets/Reps: 1x10 per side

  • Assume half kneeling position
  • Move right leg into straddle position
  • Place hands on back of head
  • Lean torso to left side and back
  • Repeat for specified reps; perform in opposite direction

Pigeon With Forward Reach

Benefits: Changing directions, pivoting

Sets/Reps: 1x20 seconds each side

  • Assume pigeon position, with leg in L configuration under body
  • Place hands on ground in front of body
  • Lean torso forward
  • Hold for specified time; perform on opposite side

Sumo Squat-to-Toe Touch

Benefits: Defensive, post-up and rebounding position

Sets/Reps: 1x5

Part I, Sumo Squat to Toe Touch

  • Assume sumo position (feet wider than shoulders)
  • Touch toes
  • Drop hips into Sumo Squat
  • Stand up

Part II, Toe Touch to Sumo Squat

  • Assume sumo position (feet wider than shoulders)
  • Drop hips into a Sumo Squat
  • Touch toes
  • Raise hips to toe touch position
  • Stand up

Hip Hinge-to-Toe Touch

Benefits: Driving to the basket, Dribble position, Jumping, bounding,

Sets/Reps: 1x10

  • Assume standing position
  • Place basketball between knees
  • Bend at waist to touch toes while squeezing basketball with knees
  • Stand up

Topics: STRETCHING
Courtney Campbell
- Courtney Campbell is the owner of Train to Ball and the head strength and conditioning coach for boys basketball at Gainesville High School (Gainesville, Fla.)...
Courtney Campbell
- Courtney Campbell is the owner of Train to Ball and the head strength and conditioning coach for boys basketball at Gainesville High School (Gainesville, Fla.)...
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