Helena Frye
The hips are a crucial source of power and force in basketball, with hip mobility being key to performance. Restricted hip movement can hold a basketball player back, leading to poor form, decreased power, and an increased risk of injury. Therefore, it is important for basketball players to incorporate hip mobility exercises into their routines to improve their flexibility, range of motion, and performance. This is especially important for basketball players who tend to have tight hips due to the dynamic and explosive nature of the sport. By improving hip mobility, players can unlock their full athletic potential, improving their speed, agility, and injury prevention.
How to use hips more in basketball
| Characteristics | Values |
|---|---|
| Hip mobility | Crucial for athletes, especially in fast-paced sports like basketball |
| Hip strength | Important for athletes to pivot and jump |
| Hip flexibility | Important for athletes to pivot and jump |
| Hip stretches | Butterfly hip stretch, hip rotations with a resistance band, the Bird Dog |
| Hip exercises | Split-stance deadlift activities, tennis ball rebounding drill, leg raises, bridges, squats |
| Hip injuries | Can present as lower back pain or pain in the knees or ankles |
| Hip position | A forward pelvis can limit hip and shoulder flexion |
| Hip movement | Hip orientation indicates body movement direction |
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What You'll Learn
Hip mobility exercises to improve flexibility and performance
The hips are one of the body's most important sources of power and force, especially for basketball players. Working on hip mobility can improve performance and safeguard against injury. Here are some exercises to improve hip flexibility and performance:
Hip CARs ('Controlled Articular Rotations')
This exercise takes your hip joint through its full range of motion. Stand with your arm outstretched, holding a railing, bar, or some other support. Extend the other arm as well. Brace your abs and tense your muscles to keep your body rigid. Press the inside leg down hard (through the heel) and keep the knee locked. Raise the knee of the outside leg as high up in front of your chest as you can without compromising your form. Open the knee out to the side and turn the foot outward, ensuring your hips remain square and do not rotate.
Hip Opener
This exercise targets the lateral glutes and external rotators. Strengthening these muscles will reduce tension in the adductors (inside leg), improve hip stability, and improve squat depth and technique. Start in the 90/90 base position. Press your front knee down so it doesn't lift during the movement. Post up onto the big toe of your back foot. Open up the trail knee and swivel the heel. Plant the heel and drive as much distance between both knees as possible. Squeeze for a split second before returning to the 90/90 base position.
The Bird Dog
Get on all fours and extend one arm out in front of you while simultaneously extending the opposite leg out behind you. This exercise strengthens the hips and improves stability.
Leg Raises, Bridges, and Squats
These exercises strengthen the muscles around the hips, including the glutes and quads. Dr. Salvo recommends a strong core program to strengthen the hips.
Body Scan
This mindfulness technique is used to detect and address areas of tension and discomfort. Find a comfortable, quiet space and take a few deep breaths to centre yourself. Start at the top of your head and slowly move down, paying attention to each body part. Take note of any sensations, tension, or discomfort without judgment. Return your attention to your entire body and gradually transition back to your surroundings.
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Hip strength and flexibility for jumping and pivoting
The hips are one of the most important sources of power and force for basketball players, especially when it comes to pivoting and jumping. However, the hips are often overlooked when it comes to athletic performance. To improve hip strength and flexibility, there are a number of exercises that can be performed.
Firstly, it is important to understand the pelvis and its role in hip movement. When the pelvis is forward, it pushes weight onto the toes, which can limit hip movement. To counter this, athletes can perform exercises that help them find their heels and move into extension from a place of relative flexion. This can include split-stance deadlift activities to maximally load the hip and push out of it.
To improve hip mobility, which is crucial for changing direction quickly and defending, players can add hip stretches to their workout routines. This will help the joints feel more comfortable and stable, allowing for a greater range of motion. Hip stretches include the hamstring rocker, the sumo squat to toe touch, and the pigeon pose.
To strengthen the hips, exercises such as leg raises, bridges, and squats can be performed. The bird dog is also a great way to strengthen the hips. A strong core program is also beneficial for hip strength.
By focusing on hip strength and flexibility, basketball players can improve their pivoting and jumping abilities, as well as reduce their susceptibility to injuries.
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Hip stretches to improve performance and reduce injury risk
The hips are one of the body's most important sources of power and force, especially in basketball, where players use a wide variety of motions on the court. Therefore, it is essential to perform hip stretches to improve performance and reduce the risk of injury.
One of the most common hip conditions is Femoroacetabular impingement, where the hip bones are misshapen and do not fit together properly, causing tears in the cartilage. To strengthen the hips and reduce the risk of such injuries, it is important to focus on exercises that target multiple muscles rather than isolating specific muscle groups.
- Starting in a push-up position, send your hips up toward the ceiling, keeping your back and legs straight. Then, turn your heels and toes in different directions while holding for 10 seconds in each position.
- Bend both legs at 90-degree angles and lean toward your front leg, bringing your chest down to your knee. Rest your forearms on the ground and hold for 30 seconds. Repeat on the other side.
- Lift one leg and grab your foot, pulling your heel to your hip. This will stretch your quad and hip flexor.
- Using a pad or pillow, kneel on your left knee and place your right foot on the ground in front of you. Pull your right foot towards your hip with your left hand.
- The Bird Dog: Get on all fours and extend your left arm and right leg, stretching the opposite arm and leg.
In addition to these static stretches, dynamic stretching is also important for basketball players. This includes movements like hip circles, leg and arm swings, walking lunges, and inchworms. Dynamic stretching helps improve blood flow, neuromuscular activation, and joint mobility, all crucial for the dynamic and explosive movements in basketball.
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Hip flexion and shoulder flexion to create force
The hips are one of the body's most important sources of power and force, especially in basketball players. To create force, the ability to move in and out of different joint actions is essential. This means that athletes must be able to absorb force before producing it.
Hip flexion and shoulder flexion are two basic assessments used to determine an athlete's limitations. If a basketball player is stuck with a forward pelvis, they will be limited in hip and shoulder flexion because they cannot access external rotation of the hip and shoulder. Ideally, a basketball player should be able to achieve about 110 degrees of hip and shoulder flexion.
To improve hip and shoulder flexion, athletes can be trained to find their heels. This means that they will be able to move into extension from a place of relative flexion. When the heel is on the ground, there is more external rotation (force absorption), and when the heel lifts off the ground, there is more internal rotation (force production).
To create force, athletes must be able to transition between these joint actions fluidly. This can be achieved through ground-based and weight room exercises that focus on regaining the range of motion. For example, a hip shift in a split squat can help to train "loading" into one hip so the athlete can push out of it. Additionally, exercises such as the Bird Dog can help to strengthen the hips.
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Hip positioning to improve defensive capabilities
The hips are one of the most important sources of power and force for basketball players, yet they are often overlooked. Improving hip positioning and mobility can help players change direction quickly and defend against great offensive players.
To improve your defensive capabilities, you can use hip positioning to your advantage in several ways. Firstly, when defending, focus on your opponent's hips rather than their hands or eyes, as quick lateral movements are often telegraphed by the hips. By watching their hips, you can predict their next move and cut off their ability to move in the direction their hips are pointed.
Additionally, be mindful of your own hip positioning when defending. A useful technique is the hip turn, which can help you change directions faster. This involves crossing your feet when forced to change directions at a high rate of speed. While this technique may be controversial, it has been shown to be quicker than the drop step.
To improve your hip mobility, try exercises such as the hamstring rocker, sumo squat to toe touch, and the bird dog. These exercises will help you lower your susceptibility to injury and improve your performance on the court.
Furthermore, to create force and power, it is important to be able to move in and out of different joint actions. This involves moving from a place of relative flexion to extension, which can be achieved through exercises that focus on external and internal rotation.
In summary, by focusing on your opponent's hip movement, utilising the hip turn technique, and improving your hip mobility through specific exercises, you can enhance your defensive capabilities on the basketball court.
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Frequently asked questions
The hips are one of the body's most important sources of power and force, especially for athletes. Having strong and flexible hips can improve your pivoting and jumping abilities.
If you are unable to get into a full squat position, you may have tight hips. Tight hip flexors can also be identified by observing if you have a forward pelvic tilt.
You can improve your hip mobility by incorporating hip mobility exercises and stretches into your workout routine and warm-ups/cool-downs. Some examples include the butterfly hip stretch, hip rotations with a resistance band, and "The Bird Dog".
Restricted hip movement can lead to poor form and decreased power, increasing the risk of injuries not only in the hips but also in the knees, lower back, and groin. Improving hip mobility can help reduce the likelihood of such injuries.
Watching your opponent's hips can help you anticipate their movements. If you want to defend against an opponent, try to cut off their ability to move in the direction their hips are pointing.
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