Hip Mobility Drills for Better Agility

Get faster by simply including a few hip mobility drills into your warm-up. Learn more about some of the most effective hip mobility drills.

Hip Mobility Drills
Athletes train for agility by performing plyometrics and speed drills. But did you know that improving hip mobility can be equally important?

Your hips should always be facing the direction you are running. When you stop and change directions, your hips should lead. However, if you're tight, your hips could lag behind, decreasing your speed and potentially knocking you off balance.

The following hip mobiltiy drills will increase your speed by enhancing your mobility. Incorporate them into your dynamic warm-up before your agility workouts. Perform the Eagles and Stomach Eagles before performing exercises while standing up and moving.

Hip Mobility Drills

Eagles

  • Lie on back with legs straight and arms out to sides to form a T
  • Raise left leg off ground and touch left foot with right hand; keep left leg straight and shoulders on ground
  • Lower leg and arm to ground to return to start position
  • Perform rep on opposite side
  • Continue in alternating fashion for specified reps

Sets/Reps: 1-3x10-20

Stomach Eagles

  • Lie on stomach with legs straight and arms out to sides to form a T
  • Lift right leg off ground and touch right foot with left hand
  • Lower leg and arm to ground to return to start position
  • Perform rep on opposite side
  • Continue in alternating fashion for specified reps

Sets/Reps: 1-3x10-20

If you are not very flexible, you may not be able to touch your foot to your hand. That's okay. You will make progress over time.

Step Behinds

  • Assume athletic stance
  • Lift right foot up and step backwards as if stepping over an imaginary barrier
  • Perform rep with left foot
  • Continue for specified distance

Sets/Reps: 1-3x10-30 yards

Carioca

  • Assume athletic stance
  • Cross right foot in front of left foot with high knee
  • Cross left foot behind right foot to return to starting position
  • Continue pattern in fluid motion for specified distance; repeat in opposite direction

Sets/Reps: 1-3x10-30 yards


Photo Credit: Getty Images // Thinkstock

Topics: SPEED DRILLS | AGILITY TRAINING | RUNNING | MOBILITY | TRAIN | FASHION | STANCE | STOMACH | FLUID MOTION