Track Workout
- Dynamic Hip DrillsObjective: Increase hip mobility and maximize
leg muscle activation.
| Drills | Notes |
| Knee Hugs | Back straight, head up,
shoulders back and down
Down leg: roll from heel onto ball of foot
Up leg:
dorsiflex ankle
Grab knee and pull to chest
About 10 yards, turn and return
performing same drill | | Elbow Snaps | Like
above with fingers locked behind head | | Hand
Kicks | As above, arms extended forward at shoulder height
(kick hand on same side) | | Knee to Shoulder | Hands
together straight down in front, knee to shoulder | | Pony
or Leg Scissors | No heel roll on this - stiff legs, use
arm swing | | Leg Swings (3) | Always
with support, first two on balls of feet with forward lean, good posture with
shoulders back and down; do not lock out the knee
1. On ball of down foot,
bent knee, dorsiflexd ankle, focus on the swing in the hip socket
2. Crossover
with front support, pivot on down foot while still on ball of foot
3. Punt
- swing leg on support side forward, swing opposite arm and touch hand to foot |
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