Add this 3-D move to your pre-game warm up…

Screen Shot 2015-11-12 at 5.29.44 AMMulti-planar dynamic warm up for hips.

We have been using this one at Revolution Conditioning for about a year now and I really like it because it incorporates two planes of movement, the sagittal plane (forward and back) and the transverse plane (rotation).

Many of your current dynamic warm-up exercises have you moving in one plane or the other – but not a lot of combinations. If you have been following for a while, you probably have some more multi-planar exercises in your repertoire than most.

So here is exactly how to do it…

Key Points…
  • Keep your pelvis level, do not let it drop down toward the back leg.
  • Keep your chest up with a neutral back position, so as you squat down only go as far as you can without extending your lower back.
  • Your back heel will come off the floor – it has to.
  • Keep both feet pointing straight ahead
  • Be aware of the stretch in the front of your hip and thigh on the back leg and along the outer portion of your hip and butt on the front leg.
  • Do 4-8 on each side.

So add this one to your dynamic warm up routine – some of you over emphasize the abduction of your hips (stretching out your groins) and you lack any form of stretching the lateral hip. This one delivers that movement quite nicely and provides a good dynamic hip flexor stretch.

Give it a try and let me know what you think in the comments below please 🙂


PS – if you are looking for a complete follow along goalie stretching program AND a pre-practice/game warm up specifically for goalies, you might want to check out the Goalie Stretch Solution – I think I have it priced under $10 right now (not 100% sure, so please don’t get mad if it is up at it’s regular price of $17.95 – deal?)