Dissecting A Hip Mobility Exercise

Over the last couple weeks, we’ve been using a “new” hip mobility exercise with a lot of the players we work with. I use the word “new” hesitantly because I’m as fed up as you are with all the “this is the greatest exercise ever” blog posts and articles that have infected the internet over the last year. I’m sure this isn’t actually new, just new to me and our programs at Endeavor. Actually, I think David (that’s David Lasnier…from DavidLasnier.com) was the first to show me this about a year ago. Check out the video below:

Come Here Often Mobilization

I call this the Come Here Often Mobilization because this is the same move David does at the bar when he sees a girl he likes.

On the surface, this is an great way to target the high adductor region, an area that becomes EXTREMELY dense especially as players put more miles on their hips. As with all movements, the benefits of this exercise extend beyond a single-joint. Before we get to that, let’s go through how to set-up and do this mobility exercise the right way.

CHO Mobilization Performance

  1. Set-up in a 1/2 kneeling position so that your front and back knees are both bent 90 degrees and your back hip is fully extended
  2. Open up at your hips and rotate your front leg so that it now points in a perpendicular direction from your back leg
  3. Squeeze your butt on your back leg and shift your weight over your front foot, driving your front knee outside of your pinky toe

By performing the exercise this way, you reinforce full hip extension and external rotation on the trail leg and full ankle dorsiflexion range of motion on the front leg. These are all common areas of restriction in hockey players; for the most part, the more players can incorporate mobilizations to reinforce full ROM for these regions the better. In the interest of getting a lot accomplished in not a lot of time, multipurpose mobilizations like this are a great option for players to incorporate before and after practices during the season.

To your success,

Kevin Neeld

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