How to do hip strength training?

Teenagers need to exercise their hip strength so that they can be more explosive in sprinting. Some athletes in particular should do hip strength training. So, how can you train to make yourself stronger? Generally, training is mainly carried out from two aspects, one is horizontal training and the other is vertical training. The training method recommended by the editor today is mainly horizontal training.

1. Lie on your back with your hands apart and flat on your sides, palms facing down. Stretch your legs straight and close together. Bend one leg and swing it. The angle of your calves and thighs should be about 90 degrees. Hook your toes while swinging, and keep your thighs as close to your chest as possible. Alternate between the two legs.

2. Lie on your back on a high platform, place one leg under the platform, stretch your hips, relax them, then bend your knees and swing them, bringing your thighs as close to your chest as possible. Move both legs quickly and alternately.

3. Lie on your back on the mat, lift your upper body slightly, bend your elbows and support your arms on the mat, straighten your legs and do up and down or left and right scissoring movements. The range of motion should be gradually increased and the speed should be gradually accelerated. This exercise mainly develops hip strength.

4. Lie on your back with your hands apart, palms facing down, legs together, straight knees and raise legs to 90 degrees with your body. Spread your legs to the left and right and cross them, hooking your toes while swinging, keeping your body and arms still.

5. Lie on your back with your hands flat on the mat, palms down, legs together, straight knees, legs raised to 90 degrees to the body, and make circular movements left and right, alternating between left and right. Hook your toes while swinging, and keep your body and arms still.

6. Lie on your back with your hands apart, palms facing down, and legs straight and naturally apart. Straighten your right leg and swing it toward your left hand, then return to the original position. Straighten your left leg and swing it toward your right hand, then return to the original position. Alternate between the two legs, keeping your upper body and arms still.

7. Lie on your prone mat with your hands apart, palms facing down, and legs straight and apart naturally. When swinging your right leg, bend your knee joint and swing it toward your left hand, then return to the original position. When swinging your left leg, bend your knee joint and swing it toward your right hand, then return to the original position. Alternate between the two legs.

If you want to stand out in sprinting, you need to combine hip strength training with sprinting technical training, so that you can tap your potential to a greater extent. However, teenagers are in the process of growing up, their bodies are highly plastic, but also easily injured. Therefore, when training, you must be careful not to train to fatigue or train blindly.