A major emphasis of the Heads Up Football program is proper tackling technique. Athletes need to get into a low defensive stance, then explode upward to make the tackle, rather than wrapping up with the arms or leading with the head.

Hip mobility is critical to allowing players to maintain that low center of balance and generate the power needed to make an effective, technically sound tackle. Athletes also need hip mobility to increase their speed and agility, allowing them to change direction quickly and maximize their burst off the line of scrimmage.

Loose hips also help with overall health and safety. Improperly stretching in the hip complex can cause tightness in the hamstrings, strain on the lower back and more exposure to injuries because of an inability to properly rotate the lower body.

“The hip joint acts as the transition from the upper body to the lower body and has a lot of implication in lower extremity function. By having that strong central region, hip mobility reduces stress on the joints and ligaments above and below it, such as the knees and the back,” said Dr. Patrick Kersey of St. Vincent Sports Performance in Indianapolis and USA Football medical director.

Below are seven simple stretches players can do in front of the TV or at the start of practice to increase hip mobility. There are both static and dynamic stretches which exercise the hip flexor and the hip joint to extend the athlete’s range of motion.

“The hip complex has many different parts, and these drills take a comprehensive approach to working all planes of motion and moving patterns,” said Andy Ryland, USA Football senior manager of education and training.

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Stride with hip external rotation

Five reps, 10 second hold

Involved hip is flexed and externally rotated, placed on a table approximately mid-thigh or higher (left picture). Knee is in line with the hip (right picture).

Flex the stance knee enough to feel a stretch in the flexed hip.

A pillow can be placed under the knee or thigh of the flexed hip to decrease the pressure on the knee and hip.

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Hip internal rotation

Five reps, 10 second hold

Internally rotate one hip and place the opposite foot on top of the internally rotated leg. Slowly let gravity pull the hip into a greater stretch.

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Prone quadriceps stretch with rope

Seven reps, 10 second hold

Lie prone with involved side on table and knee extended. The opposite foot is placed on the floor with the hip flexed in order to attain a neutral spine.

The athlete actively flexes his/her knee by pulling the rope above the head until a slight stretch is felt in the quadriceps.

The athlete then extends the knee against slight resistance. Repeat. Range of motion should be increased with each repetition.

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Scorpions

10 reps on each side

Lying prone, reach one leg across your body toward your opposite hand, then return to start position. After each set, switch legs and rotate toward the opposite hand.

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Leg cradles

Seven reps on each leg

Pull leg across trunk toward the opposite shoulder.

 

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Groin stretch

Five reps, 10 second hold

Lie supine on the floor with tailbone against a wall. Place the soles of your feet together and arms above your head. Actively spread your legs apart, trying to get the knees closer to the wall.

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Pretzel stretch

10 to 15 second hold

Place one knee toward the midline of your body near the chest. Drop your chest toward the floor while extending the opposite leg straight back.