Hip Mobility Workout routines 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 let you know what occurs under the water is simply as necessary 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 area and maintain place, stability themselves whereas passing, propel themselves with and with out the ball, and create energy for capturing. Water polo gamers use a wide range of strategies to create these forces nevertheless essentially the most very important and regularly used kick is the egg beater. To eggbeater, a participant alternates shifting their legs in a round and downward movement. This sample requires hip mobility in all planes, however particularly flexion, abduction, exterior and inner rotation. Decreased mobility in any of those instructions will result in decreased effectivity of the kick and potential overuse harm. 

A water polo participant will need to have each energy and managed mobility by means of the hips and decrease extremities. Attempt a few of the workout routines under to extend mobility for a smoother extra environment friendly eggbeater kick. 

Banded Hip Mobilization Workout routines

(10-20 reps, every path)

These workout routines are used to enhance joint mobility. Completely 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 stable 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 follow 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 immediately out to the facet on the similar peak as the other knee. Whereas holding 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 each 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 toes flat, simply wider than hip-width, and knees unfold aside. From this place rotate hips and knees to the appropriate 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 holding each knees on the bottom, you may attempt to raise 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 if you happen to really feel a painful pinch within the groin space. 

Hip Flexor Stretch 

Begin in a half-kneeling place along with your again foot up on a ball or bench. Make it possible for core is engaged to stop pelvic anterior tilt, this can 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 just too intense, you may place your again foot on the bottom and slowly progress as tolerated.

Hip CARs (8-10 reps, both sides)

This train helps with energetic mobility, hip management, and fluidity of hip motion. Whereas performing this train, concentrate on 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 holding the foot vast, rotate leg pointing foot in direction of the sealing. Lastly, deliver the knee again to the beginning place and carry out within the reverse path. 

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