Use Kbands To Strengthen Hip Muscles | Girls Softball Resisted Wall Run
When it comes to running, jumping, or changing directions, hip flexion and hip extension are two of the most important movements of the body. Training the hip muscles to be fast and strong during hip flexion and extension will allow athletes to drastically increase their overall athletic abilities.
When many athletes and coaches think of jumping and running they often think of the strength of the entire thigh and leg when using jumping and sprinting drills to work to increase explosiveness. Although the muscles in the calves and quadricep help to store and release energy during the bodies stretch shortening cycle, the bodies ability to perform hip flexion and extension allow for greater stride length, stride frequency, vertical jumping ability, and overall change of direction.
Performing resisted springing drills, with the Kbands Leg Resistance Bands, like the plyometrics drills found in the Speed and Vertical Training Section allow the hip muscles to be trained to be more explosive and produce more force with each contact with the ground.
Training Tools For Greater Hip Flexion During Sprinting Drills
The use of different pieces of athletic training equipment like the Reactive Stretch Cord, Kbands Leg Resistance Bands, and Top End Speed Running Parachute will allow athletes to target and enhance different components and muscles involved in sprinting. The Kbands Leg Resistance Bands will help athletes specifically focus on hip flexion while working to strengthen all of the hip muscles.
The location of the Kbands Leg Resistance Bands will also play an important role in which muscles are targeted and the intensity at which the hip muscles are trained. Since the Kbands Leg Resistance Bands are placed at the top of the quadricep, right above the knee, this resistance has been placed as far away from the hip muscles as possible. The distance of the point of resistance to the targeted muscles forces the hip muscles to work harder during hip flexion. A good example of what is happening with the body can be seen in any other type of lever. The farther away the point of resistance is from the fulcrum the more effort must be placed to move the load.
Our body works much the same way as a lever and different styles of training and different types of athletic training equipment can take advantage of these mechanisms to increase the strength and speed of different limbs of the body.
Other Ways To Strengthen Hip Muscles And Hip Flexion
When athletes and coaches are discussing hip flexion there are two routes that can be taken to help rapidly decrease, and then increase the angle of the torso to the thigh. Athletes can increase hip flexion by training and strengthening the actual hip muscles, but athletes and coaches should also train the opposite end of this body angle and train the muscles of the abdomen.
The hip muscles and abdominal muscles both work to simultaneously flex and extend the muscles at the hip. Although these muscles help to move different halves of the body they can work together to bring more speed, strength, and stability to athletes when performing explosive athletic movements like sprinting and jumping.
Abdominal strengthening exercises like the Victory Ropes Climber Variations, Stability Pro Training, and Core Stability Training are great training drills to train and strengthen the abdominal muscles to be more effective when performing vertical jumping, agility, or sprinting drills.
Resisted Sprinting Drills | Girls Softball Resisted Wall Run
To perform the Girls Softball Resisted Wall Run hip flexion drill softball players will need a set of Kbands Leg Resistance Bands, a wall or sturdy object, and a coach or partner to keep track of time. Softball players will first attach the Kbands Leg Resistance Bands just above their knees as they stand a few feet from the wall or sturdy object and place their hand on the wall. Before softball players begin the Girls Softball Resisted Wall Run they need to ensure their arms are positioned so they can create a 45 degree angle with the ground. Since the object of all sprinting drills is to mimic an actual sprint, softball players need to maintain this 45 degree angle with the ground throughout the entire Girls Softball Resisted Wall Runs. This constant 45 degree angle will allow softball players to better mimic the lean in their body when sprinting to first, tracking down a softball in the outfield, or trying to make a push to beat a strong throw to home plate.
After softball players have achieved the correct body positioning and alignment they will begin the Girls Softball Resisted Wall Runs hip flexion drill. Softball players will first bring one knee into the air (hip flexion) and hold this position until their coach or partner signal for the softball sprinting drill to start. On a verbal command, softball players will alternate driving their knees high into the air as quickly as possible. Softball players will continue to alternate driving their knees into the air for 10-14 seconds before stopping to rest for 40 seconds. Softball players will perform 4-6 resisted rounds of the hip flexion exercise before removing the Kbands Leg Resistance Bands and performing 2-3 unresisted sets of the Girls Softball Resisted Wall Runs.
As softball players work through their sets of the softball hip flexion drill they need to maintain good body positioning and properly execute the sprinting drill to achieve the full benefits and to fully strengthen the hip muscles. Softball players must drive the knee as high as possible on each repetition and work to make as many contacts with the ground as possible during the resisted, and unresisted sets, of the Girls Softball Resisted Wall Runs. Softball players must push through the resistance and work off the balls of their feet every time their feet hit the ground. Softball players should also work to not let the Kbands Leg Resistance Bands pull their knees together and can even slightly drive their knees to the outside of the body to increase the tension placed on the hip muscles.
Softball Training Equipment