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What are the best exercises to generate power in the hips? Training 9-13 year old kickers
Posted on 2/20/18 at 2:13 pm
Posted on 2/20/18 at 2:13 pm
I have them doing lunges,reverse lunges,hanging knee raises / twist,one leg squats,dumbell squats. What should I add to help generate power through the hips?
6
Posted on 2/20/18 at 2:42 pm to lsubuddy
Maybe hip bridges and single leg bridges?
Never too early to start doing Wall Drills as part of warmups, either:
Wall Drill - Will also help with speed
Never too early to start doing Wall Drills as part of warmups, either:
Wall Drill - Will also help with speed
Posted on 2/20/18 at 2:45 pm to lsubuddy
Im certainly no expert but I would think working on the flexibility in that region would be more important than the strength or any of the leg extension/flexion/abduction/adduction movements with some resistence bands would be good.
also never hurts to do some core focused excercises
also never hurts to do some core focused excercises
Posted on 2/20/18 at 2:59 pm to lsubuddy
how old is he?
power is generated from heavy squats and deadlifts. other exercises like hip thrust etc but getting strong on squats especially low bar squats and deadlifts is going to be the best for hip power.
Stop training him with frickarounditus. Get him a barbell and get squating and deadlifting.
power is generated from heavy squats and deadlifts. other exercises like hip thrust etc but getting strong on squats especially low bar squats and deadlifts is going to be the best for hip power.
Stop training him with frickarounditus. Get him a barbell and get squating and deadlifting.
Posted on 2/20/18 at 3:13 pm to lsu777
quote:
power is generated from heavy squats and deadlifts. other exercises like hip thrust etc but getting strong on squats especially low bar squats and deadlifts is going to be the best for hip power.
Stop training him with frickarounditus. Get him a barbell and get squating and deadlifting.
Sumo deadlift, box squats, conventional deadlift, front squats, and romanian deadlifts.
Box jumps.
This post was edited on 2/20/18 at 3:15 pm
Posted on 2/20/18 at 3:28 pm to lsubuddy
Flexibility is big like poster above said.
But you should add more dynamic movements. Box jumps, weight jumps, parachute runs or simple sprints, cleans. Think fast twitch
But you should add more dynamic movements. Box jumps, weight jumps, parachute runs or simple sprints, cleans. Think fast twitch
Posted on 2/20/18 at 3:35 pm to lsu777
One is 10, one is 12. I've showed them those exercises to do at home in the off season. We do drills and kicking and punting when we have time to get on the field.
Posted on 2/21/18 at 8:05 am to lsubuddy
General physical preparedness, then strength, then power.
That’s how you should train them. Do not rush them into heavy lifting or heavy power training if they don’t have the physical ability to do work. Once they can, strengthen them, then introduce power exercises that emphasize triple extension.
But, jumping and bounding cannot hurt until then.
That’s how you should train them. Do not rush them into heavy lifting or heavy power training if they don’t have the physical ability to do work. Once they can, strengthen them, then introduce power exercises that emphasize triple extension.
But, jumping and bounding cannot hurt until then.
Posted on 2/21/18 at 8:24 am to Lester Earl
quote:
Flexibility is big like poster above said.
Too much will make it worse. More injuries and inability to bring power when needed.
Posted on 2/21/18 at 8:46 am to lsubuddy
Work the Reddit bodyweight program. Have then download the bodyweight fitness program app on their phones and have them do it daily and have them work the progressions. Have them become bad asses at jump rope.
Athletisism is two things, controlling your body through space and footwork. Strength and speed are separate. Work the bodyweight stuff to develop strength and control of the body. Work the jump rope for footwork and work running form to help speed.
Once they are 13 start them on the strong lifts program. They have a good app for that too.from there go-to madcow, greyskull lp or 531.
I suggest you buy the book 531 forever. You need to work then on the following areas, 531 covers this
Running
Jumping
Throwing
Strength
Athletisism is two things, controlling your body through space and footwork. Strength and speed are separate. Work the bodyweight stuff to develop strength and control of the body. Work the jump rope for footwork and work running form to help speed.
Once they are 13 start them on the strong lifts program. They have a good app for that too.from there go-to madcow, greyskull lp or 531.
I suggest you buy the book 531 forever. You need to work then on the following areas, 531 covers this
Running
Jumping
Throwing
Strength
Posted on 2/21/18 at 9:48 am to lsubuddy
quote:
power in the hips
You need to know that kicking power isn't primarily generated just with the hips. This is a huge misunderstanding with any sport really. You want more power?, get stronger. It's that simple. They need to squat, they need to do some cleans, some deadlifts, and other compound movements. Core strength is huge also. If you have a weak core, you're not generating any power period.
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