Netball: Hip Roll

Thank you, what a brilliant site. Our team uses many of these effective...
Debbie

DESCRIPTION

  • With a foam roller, lie on your front in a front plank position, with your forearms on the ground
  • Place the roller under one hip and with this leg extended 
  • Bend the free leg (leg with no foam roller) up to form a near right angle to use as an anchor 
  • Using the anchored leg to guide the movement, slowly move your body forwards and back so the hip rolls over the foam roller
  • To get a deeper stretch, change your hip positioning to get the pressure from the foam roller into different areas of your hip joint, or put more of your body weight onto the foam roller (less weight on the anchored leg)
  • Ensure you do both sides

COACHING POINTS

  • Maintain a solid plank position - ensuring your elbows are bent at 90 degrees and both forearms are resting on the floor. Your elbows should be directly under your shoulders and your body should form a straight line. Keep your legs straight but don’t lock the knees and make sure your pelvis is in a neutral position
  • This exercise focuses on loosening tight muscles and releasing the tension in your hip. 

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sportCodeId: 1002

sessions:0

drills:4

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