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    « Skipping + carioca = Skippioca dynamic warm up | Main | TRX suspension training for soccer conditioning »

    Hip and adductor flexibility exercise progression  

    We use this progression for frontal plane hip/adductor flexibility/mobility.

    The prepositioning of the legs should not be too far apart. This is important because the idea is to feed and to work through the proprioceptors, not to lengthen the tissues by force. So do not think too much about "stretching" with this one.   

    1. 4-point ground contact - hold for 10 sec

    2. 3-point ground contact with upper body rotation

    3. 2-point ground contact - a hold with scapular retaction

    4. 2-point ground contact with upper body rotation



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    Always consult a physician before beginning an exercise program. The information provided on this site is not intended to diagnose or treat any disease or medical ailment.

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    Reader Comments (2)

    Thanks. Exactly what I need to help increase my flexibility

    September 11, 2010 | Unregistered CommenterGary

    This is an incredible post. Thanks. I got error while downloading the dynamic warm up report. Can you help me with this?

    November 7, 2010 | Unregistered CommenterJulius Flores

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