What we HOPE to Accomplish with this GUIDE

  1. Explain the importance and how to develop HIP CONTROL
  2. Expand your knowledge of Athletic Development and Injury Prevention in relation to this powerful concept
  3. Build Better Athletes.

LAYERING STRATEGIES

IMPORTANT DISCLAIMER: These strategies do not replace the supervision, feedback or expertise of a health care professional and or strength and conditioning professional. Each athlete requires an evaluation and from there the development of a program to address their unique needs, especially when pain is present. The intent of these HIP CONTROL Challenges is to be a resource / reference for your use.

Any of the following methods can be stacked to add more variety, complexity and more tension to a hip challenge. Be creative and listen to what your body needs.

IRRADIATION and Golden Armor

(Centrate and Activate)

  1. Glut Activation
  2. Lateral Wall Activation (SSSSSS)
  3. Grip or Squeeze Activation
  4. Shoulders Down
  5. Double Chin
  6. Elf Ears

Add Load and Activation

  1. Weight (Kettle Bell)
  2. Tubing (To increase packing intensity)
  3. FRC Strategy: PAIL / RAIL

Add Movement

  1. Fold / Hinge
  2. Rotation
  3. Reach and Spread
  4. FRC Strategy: CARS (Hip, Shoulder, or Both)
  5. FRC Strategy: Lift Offs and Hovers
  6. Holds, hold and rotate

Additional Methods / Considerations

  1. Passive End Range Holds (AIS / FRC)
  2. Vibration
  3. ADD COMPLEXITY (Stack Layers)
  4. Breath
  5. Relaxed Distant Gaze

FEATURED CHALLENGES

Half Kneeling Adductor Slides

90 90 to Straddle [Loaded]

Supine Middle Split to Squat

HIP CONTROL CHALLENGE DATABASE

90 90 PAIL / RAIL

Bear Sit

Goblet Squat Bicep Curl

Half Kneeling: End Range Lift / Overs

Spiderman

Standing Hip CAR

90 Hurdle: Lift / Over

3D Hamstring and Lift / Over

Squat and Bow

Cossack Squat – Switch

Half Kneeling: Hip Extension into Windshield Wiper

Squat to Overhead Press

Importance of HIP CONTROL

  1. Foundation of BODY Precision and Stability built on the BIG 5:
    1. Awareness and Activation,
    2. Tissue pliability,
    3. Joint Range,
    4. Tissue Health,
    5. Force Generating Capabilities (Magnitude, Rate / Speed / Coordination)
  2. Foundation of SPEED. Fluidity and Efficiency vs. Accessory movement
  3. Foundation of SKILL
  4. Injury Prevention. Ripple Effect and Femoral Acetabular Impingement (Extremely Common).
  5. CONTROL, SPEED, SKILL, INJURY PREVENTION = PERFORMANCE
    1. Law of Control
    2. Law of Speed
    3. Law of Signal to Noise
    4. Law of Injury Prevention
  6. Works in conjunction / during all movements / sports

APPRECIATE THAT HIP CONTROL is NOT JUST:

  1. For Mobility, Flexibility or Stretching – there are many benefits
  2. An isolated joint but relates to the entire body – System Stability
  3. Something you do at the end or beginning of a workout
  4. To be done slow and statically

Key Concepts of DEVELOPING HIP CONTROL

  1. Develop control and strength at end range of motion.
  2. Armour Activation and IRRADIATION(Trunk, Glut, Grip)
  3. Expand the capsule. Expand your end ranges with slow and controlled movements.
  4. Tension for gains. Intensity during contraction.
  5. Isolate the hip. No accessory movements at the pelvis or trunk – stay centrated.
  6. Cramping is ok.
  7. It’s part of your life. Perform daily or multiple times daily
  8. Be Mindful and integrate your breath.
  9. Integrate and add Complexity.