화요일, 4월 16, 2024
HomePhysical TherapyHip Mobility Workouts To Enhance Your Eggbeater Kick

Hip Mobility Workouts To Enhance Your Eggbeater Kick


by Thomas Martinho, PT, DPT

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Whereas objectives are scored above the water, elite water polo gamers and coaches will inform you what occurs under the water is simply as vital to the success of a participant and their staff. Gamers should make the most of their legs to maintain their head above the water, push to create house and maintain place, steadiness themselves whereas passing, propel themselves with and with out the ball, and create energy for capturing. Water polo gamers use quite a lot of strategies to create these forces nonetheless probably the most important and continuously used kick is the egg beater. To eggbeater, a participant alternates transferring their legs in a round and downward movement. This sample requires hip mobility in all planes, however particularly flexion, abduction, exterior and inside rotation. Decreased mobility in any of those instructions will result in decreased effectivity of the kick and potential overuse harm. 

A water polo participant should have each power and managed mobility via the hips and decrease extremities. Attempt a number of the workout routines under to extend mobility for a smoother extra environment friendly eggbeater kick. 

Banded Hip Mobilization Workouts

(10-20 reps, every route)

These workout routines are used to enhance joint mobility. Totally different positions and band placements goal totally different planes of movement utilized throughout an eggbeater kick. Anchor a thick, elastic band to a pole or different strong object. Place the band across the thigh, as near the hip joint as attainable. It is best to really feel a slight stretch deep within the hip. Finest carried out previous to apply or weight room.

Adductor Rock Again 

This train will assist with hip abduction in addition to enhance hamstring mobility. Beginning on fingers and knees, kick one leg straight out to the facet on the identical top as the alternative knee. Whereas maintaining the leg straight, sit again into heels till a stretch is felt on the within of the leg. Return to the beginning place and repeat. Carry out on either side. 

Hip 90/90 w/ Inside Rotation

This train is designed to assist enhance Inside rotation (IR) on the hip. Begin by sitting on the ground with ft flat, simply wider than hip-width, and knees unfold aside. From this place rotate hips and knees to the fitting bringing each knees as near the bottom as attainable. Your ending place ought to be with the trunk upright, thighs perpendicular to one another, and each knees at 90 levels. It is best to really feel a stretch within the facet of your left hip. From this place, whereas maintaining each knees on the bottom, you’ll be able to attempt to carry your left foot to enhance energetic IR. Carry out 10-15 lifts. Problem your self by switching to the opposite facet with out utilizing your fingers. Don’t carry out when you really feel a painful pinch within the groin space. 

Hip Flexor Stretch 

Begin in a half-kneeling place together with your again foot up on a ball or bench. Ensure that core is engaged to stop pelvic anterior tilt, it will make sure the stretch is on the hip and avoids compensation on the again. Whereas barely pushing hips ahead, attain up with the arm on the identical facet because the leg being stretched elongating the torso. A stretch ought to be felt alongside the entrance of the hip and thigh within the again leg. If the stretch is simply too intense, you’ll be able to place your again foot on the bottom and slowly progress as tolerated.

Hip CARs (8-10 reps, all sides)

This train helps with energetic mobility, hip management, and fluidity of hip motion. Whereas performing this train, deal with minimizing motion on the pelvis and again. Carry the knee ahead so far as attainable with out rounding on the again. Subsequent, abduct the hip, bringing the knee out to the facet. Whereas maintaining the foot large, rotate leg pointing foot in the direction of the sealing. Lastly, carry the knee again to the beginning place and carry out within the reverse route. 

Please attain out with any questions or to broaden your mobility and coaching program.

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