Exercises for hip strength, speed and mobility

More training work to be done to become a better AR.

Hips don’t lie!

I worked my first USL match last night and the center was having a maintenance assessment done for them.

I got some feedback too and the biggest areas of improvement were:

• smaller steps to be balanced on the 2LD line and in position to transition into a sprint

• faster hips to make that standing > sprint transition faster

I took some time this morning to do a quick search for some exercises I can do to improve this.

Here are a few I’ve found…

• Reverse squats

• Heavy knee drives with kettle bell or band

• Light knee drives (fast, light resistent)

• Hip range of motion + elongate

• Couch stretch

I’m not saying this was an exhaustive search for all the best exercises on the planet. But it’s a good start to give myself some basic exercises to add to gym days to get my hips better prepared for the demands of an AR.

Know a soccer ref? Feel free to share this with them 💙