Tuesday, November 6, 2012
Improve Speed and Agility
If you or your client is looking to improve speed, quickness, and agility, you may need to add hip flexion exercises to your leg routine. Most athletes know to train their glutes, quads, hamstrings, and calves. But many athletes forget to train the hip flexion muscle group which includes the psoas major and iliacus.
Dean et al (2005) showed that subjects improved both 40 yard time and shuttle times after an 8 week hip flexion resistance training program. There were no improvements in the control group. Results were published by the Journal of Strength and Conditioning.
A simple hip flexion exercise is lying leg raises. Make sure your lumbar spine stays flat against the floor when performing this exercises. A more advance exercise is hanging leg raises. These exercises will challenge your core along with the hip flexor group.
In summary, everyone should follow a total body, all joint action, exercise routine. If you are missing a few joint actions in your weekly routine, you may be shorting yourself athletic improvement or even worse, creating muscular problems that may lead to injury down the road.