Outdoor ultimate season is upon us. Hip mobility as well as hip strength are important parts of both performance and injury prevention. I had the pleasure of running this part of the injury prevention clinic for new and intermediate players with Ultimate NL this week.
Great hip function is a necessity during sprinting, direction changes, jumping and lunging. This comes from a combination of the passive flexibility to achieve the positions needed but more important the strength and coordination to control those positions. Trying to achieve or control positions you don’t already own is a recipe for poor performance and eventually injury.
The mobility and strength drills in the video above are not for everyone and you may not feel comfortable performing each and every one. There should be no pain during or after the movements. You should feel better when they are done compared to when you started them. Loose, relaxed and comfortable. Take the simplest variation or make modifications so they can be completed comfortably and successfully.