Quick Hip Flexor and Sprinting Drill | RSC Response Drill

Athletes are always looking for ways to improve sprint speed and decrease transition time on the court and field. Hip flexor drills for sprinting are important athletic tools because they will target vital muscle and train quicker more agile athletes. Overspeed training is a dynamic and powerful way to train these hip flexor muscles. Overspeed training is an assisted way of training that allows athletes to reach speeds much higher than they would unassisted in order to retrain the body and recruit new muscle units. This aids in athletes gaining new speed when unassisted on the court or field. The Reactive Stretch Cord (RSC) is a dynamic tool for athletes to improve speed and acceleration.

Applying assisted overspeed training will allow athletes to have a much quicker take off speed from a stationary position. That reaction and take off time decrease could be just enough to change everything during performance. Kbands Reactive Stretch Cord comes with a waist strap that the athlete will comfortably place on the waist during the hip flexor drill for sprinting and force the athlete to use the entire body. RSC attaches to the waist strap and then has an anchor loop at the end for the person assisting the athlete in the hip flexor drill.

Hip Flexor Drill for Sprinting: Equipment and Set Up

Kbands Reactive Stretch Cord (RSC) response drill is a dynamic drill designed to improve the quickness of the hips flexors and overall sprinting speed. Hip flexor drills for sprinting are a dynamic way to improve performance in any athletic arena. Kbands hip flexor drill will utilize the Reactive Stretch Cord and three speed and agility cones. To set up the Reactive Stretch Cord strap the belt around the waist and clip on the stretch cord. Space the cones out about 2-3 feet apart in a line. Too much distance between the cones will force the athlete to lunge from cone to cone and that isn’t the purpose of this particular drill.

Hip flexor drills for sprinting require quick and efficient movement to get the most of training. This drill also requires a partner that is anchoring the Reactive Stretch Cord at about an 8-20 foot extension. Keep safe by never extending past the normal extension length of the RSC. Utilized primarily to improve take off speed and top end speed.

Hip flexor drills for sprinting are what every athletes needs to have quick reaction time on the field or court. Athletes are almost always sprinting forward from a moving position and this drill will mimic that movement. Training in a way that utilizes the same form and muscle used during performance will translate on the field. Train in a sport specific way with good form to get the most out of this hip flexor drill for increased speed.

Hip Flexor Drill for Sprinting: Performance and Repetitions

With the cones, Reactive Stretch Cord, and anchor in place, begin the hip flexor drill by using a cross over shuffle between the cones. Quickly accelerate using a cross over step from side to side three times. This movement is meant to mimic the movement in a sports arena, meaning often athletes are not sprinting from a stationary position. Drive the knee across the body in the side-to-side movement is utilizing hip rotation and activating the hip flexors for muscle activation and therefore quicker reaction time and speed. Training this way will improve movement on the court or field.

After moving side to side three times the anchoring partner will apply the resistance of the Reactive Stretch Cord as the athlete takes off in a sprint forward. The anchor will actually be pulling the athlete forward, pushing them past their own natural speed capability. This resistance will allow the athlete to reach a speed above what they could on their own. The anchor needs to help the athlete accelerate into a full out 15-20 yard sprint. Partners need to keep out of the way for both their own and the athletes safety, let go of the cord as to not get tangled up and do not allow the Reactive Stretch Cord to extend past its full extension. Kbands RSC has a 20-foot extension and shouldn’t exceed that. This is the perfect distance and all that is necessary for this hip flexor drill for sprinting.

This hip flexor drill for sprinting will work the sprint off of each dominant leg. This means performing the hip flexor drill for 4 repetitions starting the sprint on the right leg and then 4 repetitions starting the sprint on the left leg. This will allow for full activation of both hip flexors increasing speed and agility for overall sport performance. Perform a few additional sets without resistance to readjust to sprinting under only body weight.

Hip Flexor Drills for Sprinting: Final Thoughts and More Training

Dynamic speed training is vital in hip flexor drill for sprinting. The usage of RSC technology and resistance allows more muscle units to be recruited at once and optimizes that muscle and sprint speed. RSC is a great tool for any athlete that wants to increase sprint speed and build power. More sport specific drill such as Base Running Drills and How to Play Soccer Under Control, utilize the RSC system to improve sport specific movement in a unique and dynamic way. Build hip flexors while improving sprinting form and target the hip flexors even more specifically with this drill.

Always allow time for a cool down and warm up when training the body this hard for athletic performance.