Hip Mobility Routine
Six hip mobility exercises without equipment: hip circles, open and close the gate, 90-90 switches, lunge with rotation, lateral lunge and deep squat hold.
- Age
- U13–Senior
- Players
- 1–30
- Duration
- 10 min
- Difficulty
- Beginner
- Intensity
- Low
- Area
- Full pitch / open
- Type
- Physical
- Approach
- Analytical
- Format
- Circuit
- Objectives
- Physical: Mobility, Recovery & flexibility
- Concepts worked on
- Physical:MobilityFlexibilityBalance
Training diagram
Legend
- Attacker
Football loads the hips and groin with kicking, sprinting and changes of direction. A short mobility routine before or after training keeps the range of motion that protects the adductors and hip flexors. Controlled movements, no bouncing.
Objective
Improve hip mobility to prepare for kicking and changes of direction and reduce groin strain.
Organisation
- Players in lines with 2 m between them. No equipment needed.
How it works
- 1) Standing hip circles: 8 each direction per leg.
- 2) Open and close the gate while walking: 8 each leg.
- 3) Seated 90-90 switches: 8.
- 4) Forward lunge with trunk rotation: 6 each side.
- 5) Lateral lunge: 6 each side.
- 6) Deep squat hold with elbows pushing knees out: 30 seconds.
Coaching points
- Move slowly and through the full range you control.
- Keep the trunk upright in lunges.
- Breathe out at the end of each movement.
Progressions
- Add a hold of 2 seconds at the end range.
Regressions
- Smaller range for players with pain or stiffness.
Variations
- Pair version: partner holds the hand for balance.
Key principles
- Controlled range, no bouncing.
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