hey what's up everyone morey croson here and today we're going to be going over 10 hip
exercises to help improve your sprinting if you like the information go ahead and subscribe to
the channel here below it really helps us out by time and we hope you enjoy the video ok so before
we get started one thing I wanted to say is that these are things you could do every single day I
would recommend only really doing one set just going all the way through just helps in making
sure that you have proper activation through different parts of your hip so we'll go ahead and
hop right into it first ones a single leg bridge you can see my foots a little bit elevated here
I'm going all the way up and making sure to really drive my hips up as I'm going you know lifting off
the ground pushing through my heel and making sure that I'm allowing my pelvis to come all the way up
underneath I don't want to be stuck in extension in my lower back as I'm going through there
so really just by squeezing your butt and and squeezing that upper hamstring you should be able
to activate those muscles just fine this one's a quadrupeds just going into lifting up these were
working the abductors also working on the range of motion through the hip so I'm lifting my leg
right up as I'm doing this I don't want to end up rotating too much over to this side with my back
I just want to be lifting straight up there with my foot going straight ahead notice how I turned
my foot so then it's also going straight down so you're gonna end up doing both of those there to
be able to activate different parts of your glute and improve your overall range of motion this
one's gonna be just like a donkey kick exercise you could see how I have a very very light band
here very light resistance you don't have to have a band for this but it gives you a little bit more
resistance when you do notice I'm just kicking up here I want to be aware of the extension in the
lower back you really want to be sucking that your belly button to your spine there so don't want to
end up getting too much extension especially as you're going through the motion notice how you
know my back's ain't pretty locked in as I'm going through it I'm not you don't see a ton of movement
going on in the lower back most of the activation is happening in the glutes and the hamstrings and
building those up the more act more movement that you have in here then the more stress is
going to be put into the lower back where really the stress wants to be in this general area when
doing this exercise this one's a great one to build up your adductors and and really your
core really to the best of your ability you want to be trying to control your spine right so you
can see I'm going forward and back that's going to end up happening somewhat naturally but you
don't end up to having too much movement going going around and you're gonna end up going with
full range of motion for full circles going all the way in and then you also want to be doing
full circles going all the way out notice how I transition now I'm going all the way out there
as I'm going through so this is gonna work the inside part of your groin inside part of your
hips and also a little bit of your core get a little bit more stability within the spine as
well really a great overall exercise next one's going to be I have my hip up against the wall I've
everything is nice and straight I'm maintaining my spine height and then I'm just lifting up one
leg okay the the easier that this gets you could start to bring your legs you know closer in so
make it so they're more straight and also you can make it so they're wider out okay both of
those will make it so there's different levels of difficulty there but you're just trying to work
on your hip flexors there's gonna be really more of a range of motion exercise so you can see here
as I have my foot up to a little bit below my hip height but you want to be definitely challenging
how high you're getting your foot up here and then from there I'm just going and I'm pulling my knee
and pulling my knee out I'm keeping my whole back my leg my down leg here is straight my back's up
against the wall my head's up against the wall everything is touching the wall here that that
is not on to the actual box and then from here again I'm just bringing my my knees and you know
pull my knee and pulling money out to work on the the range of motion there next one's gonna be a
extended hip extension exercise so what you're gonna be doing is keeping that leg extended and
then just pulling that that foot back so you don't want to have too much bend in the knee there you
want to focus on just keeping that leg as straight as you can again I'm using a very light band here
I don't need a lot of weight I just really want to be able to get that full extension and feel how my
core activates as I'm going and pulling back and also how well I'm able to actually activate within
my hamstring and glutes most of these exercises are gonna be for you know your hip flexors and
your hamstrings just things you could just do to help with the activation they're keeping that
nice and healthy there's gonna be a hip flexor stretch you can see I keep my hands up overhead
I'm keeping my body nice and straight all the way down to my knees hasn't worn down trying to touch
that need to the actual ground while maintaining everything nice and straight it's good exercise
to do without shoes on - just cuz it could help build up a little bit of ankle balance and a cone
control there but big thing is you want to make sure that you're getting a great stretch within
that front part of your hip flexor in order to address that you could also be squeezing your
glutes here to make it so you can get a little bit better overall stretching and better activating
the gluts yeah I don't want to be arching too much far back though you just want to keep everything
nice and straight this is a hamstring stretch this is something that you could just do and
and what I'm trying to do here is I'm trying to straighten my knees the best that I can and I'm
also trying to get my hips down to the ground simultaneously so you can see I mean I've been
doing a lot of yoga and still not getting great range of motion here but you want to be able to
work on this as well for a lot of you guys that have stronger hamstrings I've been working a lot
of my hamstring strength as well all right this exercise is gonna be a little bit more difficult
so it feels great in terms of stretching out your hamstrings but it also is difficult because of
this stretching of the hamstring okay last one here what we're doing is just lifting this is
going to be a whole adductor primarily exercise here so you're just lifting up the leg bringing
it straight up there notice how I'm positioned here I'm up on to my elbow there and I have my
other hand just down on the ground have one leg up and over and then I'm just lifting straight
up from there okay and you can play with this foot the foot could be upwards it could also be
extended I would do a little bit of both and then notice how I bring my leg back a little bit and
now I'm really trying to lift and go back at the same time so that's gonna get a little bit more
of that part of your attitude hamstring and just make it so you have plenty of strength all the way
through there plenty of range of motion this is exercise that you know some people will be very
good at and it should be easy and then there's gonna be some people that will struggle with
that and just understanding you know that this could be something that could help you out you
can also make it so your toe faces straight ahead and work on it this exercise that way as well so
you know play with your foot coming that way play with your foot coming extended then also play with
your foot facing straight ahead to make it so you just get different parts of the overall muscle
all right those are going to be the exercises to help you improve your hips as a sprinter