Derek McLennan, B. Kin – AT, CAT(c), Head Athletic Therapist, walks you through a quick home-workout designed for the players.
A great exercise for strengthening the groin and abductor muscle groups.
Set yourself up in a side plank position with your top leg resting on a bench/stool/chair. Use your adductors/groin to pull yourself up into a side plank position. Hold for 15-30 seconds on each side. You can make this exercise easier or harder by bending your knees (easier) or keeping your legs straight (harder).
90/90 Mobility Sequence
A great way to work rotational hip mobility for both hips.
- Set yourself up in a seated position with your knees and hips at 90 degrees.
Mobility Movement #1
- Turn your torso to face your front (externally rotated) leg. Try to bring your belly button down to your thigh, then come back up to the starting position. Try and keep your chest open (i.e. squeeze between the shoulder blades). Repeat 5 times.
Mobility Movement #2
- Turn your torso to square yourself up with your back (internally rotated) leg. Now try to lift your back knee up off the ground while keeping your back heel touching the floor, and your front knee stuck to the floor, then lower back to the ground. If needed you can rest your hands on the floor behind you if your hips do not have the mobility for this movement. Repeat this movement 5 times.
Mobility Movement #3
- Finally, use Mobility Movement #2 to flip yourself over to the other side, and assume the 90/90 position facing the other direction. A great cue is to try and keep your knees as far apart as possible.