Hip Mobility for Faster Sprinting
This is a first in a series of posts on acceleration, speed,
change of
direction, and agility. I would love to hear your thoughts on the subject and answer any questions you may have. Feel free to contact me via the tab above with any questions or in order to join my email list to stay up to date on the latest content.
The ability to outrun the competition is a key component of
most sports. The components of speed are
many: how much force we can impart onto the ground, how quickly we can develop
force, sprinting mechanics, and more.
One often neglected component of sprinting is mobility. Optimal mobility
is key to both increasing power output and decreasing injury rates in
athletes.
In short, power equals how much force we can produce over a
distance in the least amount of time possible.
Optimal mobility is key to improving that distance and thus improving
power output while sprinting. For
example, increasing an athlete’s hip extension mobility may increase his/her
stride length leading to increased speed.
Poor mobility also causes a breakdown in optimal running
mechanics which can lead to compensations in form increasing risk for
injury. The mechanics of sprinting
requires a great deal more mobility than walking and jogging especially in the
hips. For many athletes, especially
those who may be sitting at a desk for 8 hours per day, this poses a problem. At
the hip, a lack of extension typically causes and athlete to anteriorly tilt
his/her pelvis and arch their back more often times leading to lower back pain.
Below is a mobility exercise than can be used to improve hip
extension mobility with the goal of improving speed and time off due to
injury. This exercise can be performed
as part of a dynamic warm up with 3-5 second holds or as a static stretch,
holding for 30 seconds or more, after training.
If poor hip mobility is affecting your sprinting speed or if
you have pain while sprinting, contact me for a free phone consultation to
discuss how I can help you improve performance, decrease pain, and return to
the things you enjoy!
Request a FREE Phone Consultation!
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