15 Nov 30 Days of Training Female Athletes, Day 3: Hip Strength
The hips don’t lie.
If they’re weak, unstable and or lack multi-planar mobility, female athletes will have a tough time handling high forces in the game (at the knee joint), accelerating rapidly, and changing direction at bolstering pace.
The hips need to be the strongest and most mobile part of the body in order to execute the dynamic actions in the game.
For Day 3 of Training Female Athletes, here is a sample hip circuit to do 2x a week. Girls can do this before practice, or on a non-practice day.
Sample Hip Circuit
Heel Bridge Hold
Slow Bird Dog
Cross Crawl Superman
Floor Hip Mobility
Perform each exercise for 2 sets, 30 seconds total.
To progress this after a few weeks if you get bored and need a new stimulus, because you know, exercise physiology and muscle adaptation ;-)…
For more strength, speed and agility programs for female athletes, as well as set and rep progressions and workbooks, GET TOTAL YOUTH SOCCER FITNESS 365