#Balance Loading

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#Balance Loading Reel by @maddyzarchin - Are you a ROTATIONAL ATHLETE? 🎾🥍⚾️ In sport, hip internal and external rotation occurs almost every time you decelerate, change direction, wind up
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@maddyzarchin
Are you a ROTATIONAL ATHLETE? 🎾🥍⚾️ In sport, hip internal and external rotation occurs almost every time you decelerate, change direction, wind up to throw, swing, and rotate. When an athlete can load and explode through their hips, rotation is more powerful, efficient, and the risk of injury decreases. TRY THESE ⬇️ • Hip internal rotation RFESS • Hip internal rotation single-leg RDL • Loaded hip airplanes • Med ball front facing scoop toss • Keiser cable push/pull • Cable power pulls • Side plank leg abductions ⚡️Be a better-equipped athlete: 🔗 Visit the link in my bio or message me 📩 to train ONLINE or IN-PERSON for more exercises like these. #athleticperformancetraining #sportsperformancecoach #strengthandconditioning #athleticperformance #rotationalathlete
#Balance Loading Reel by @dr.harrischoe - I wish I knew these earlier in my career. I've learned to use and coach these exercises to improve hip mobility in all levels of athletes. These ar
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@dr.harrischoe
I wish I knew these earlier in my career. I’ve learned to use and coach these exercises to improve hip mobility in all levels of athletes. These are also great warm up or accessory movements to add at the beginning or end of your workout as well. #physicaltherapy #hipmobility
#Balance Loading Reel by @_turnerstrengthperformance_ - Closed-chain hip work matters more than people want to admit - especially if you coach field and court athletes. Most sport movement happens with the
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@_turnerstrengthperformance_
Closed-chain hip work matters more than people want to admit — especially if you coach field and court athletes. Most sport movement happens with the foot on the ground. The femur isn’t freely spinning in space. It’s relatively fixed, and the pelvis has to rotate over it to create and transfer force. Sprinting. Cutting. Changing direction. Throwing. All of it. That rotation isn’t just transverse plane either. It shows up in the sagittal and frontal planes when you accelerate, decelerate, and re-orient. If you can’t control those positions under load, it doesn’t matter how good your “hip mobility” looks on a table. The lower limb works as a system. Foot motion drives tibial rotation. Tibial rotation influences the knee. The knee affects the hip. If the foot and shin don’t move well, the hip runs out of options. You can’t separate them and expect transfer. And you don’t build this by jamming into end ranges with light open-chain reps. Closed-chain rotation requires real control — especially eccentrically — from the glutes and the rest of the system while managing ground reaction forces. Open-chain work has its place. It’s useful to restore or explore motion. But when we’re training for transfer, I want the foot in the ground and the pelvis learning to move over the femur. The boring stuff. Done well. #StrengthCoach #SportsPerformance #HipMobility #ChangeOfDirection #TrainTheSystem
#Balance Loading Reel by @aldham_ad - Better your Hip Mobility with the use of these 90/90 Base Position Progressive Angular Isometric Loading and Eccentric Neural Grooving (PAILs and ENG'
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@aldham_ad
Better your Hip Mobility with the use of these 90/90 Base Position Progressive Angular Isometric Loading and Eccentric Neural Grooving (PAILs and ENG’s) for both Hip Internal and External Rotation. To stimulate the joint capsule set up either/or Hip Internal or External Rotation using the floor as a passive support to get into end range. From there you can train at your end range by isometrically loading (pushing into the floor as if you’re rotating) with Submaximal - Maximal Intensity for 10-15 sec ea. To effectively train your connective tissue of the Hip we will then proceed into ENG’s in which you are training to length. Basically this is a moving PAILs in which you’re eccentrically loading the tissue again at Submax - Max effort. Each rep might take approximately 8-12 seconds and can be trained for multiple reps depending on the goal. You can increase intensity by subtracting your hands or even using very little hand support. This is a very basic template as to helping improve your Hip Mobility, however, more specific inputs may be needed. As always, start with a Functional Range Assessment to determine if you even have the prerequisite Hip Mobility to be successful at your sport/activity. #hipmobility #hip #strengthtraining #mobility #frsism
#Balance Loading Reel by @dr.slaunwhite - Improving hip flexion performance may be one of the biggest secretes to success in all of sports. In my observation and experience, the training rat
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@dr.slaunwhite
Improving hip flexion performance may be one of the biggest secretes to success in all of sports. In my observation and experience, the training ration of hip flexion to hip extension is most often biased too much towards hip extension. This is a great exercise because not only does it challenge ipsilateral hip flexion, there is reciprocal hip extension of the contralateral lower limb and complimentary core and upper body stabilization required. When I first saw this exercise I rolled my eyes and thought that it was a silly exercise made up just to get social media views. But once I watched the description and tried it myself, I became a big fan. Thanks @vernongriffith4 for sharing. Happy training everyone #training #hipflexion #performancecoach
#Balance Loading Reel by @ko_stretch - Three Steps to better Rotation 🌪️ If you play golf, baseball, or tennis, stop mindlessly twisting. Follow a structured progression like this instea
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@ko_stretch
Three Steps to better Rotation 🌪️ If you play golf, baseball, or tennis, stop mindlessly twisting. Follow a structured progression like this instead: Step 1: mobilization. Here I’m using a db to assist in deeper thoracic rotations to open the upper back and rotational sling. Step 2: Disassociation. Independent hip/shoulder movement is a staple for efficient force transfer during a swing or throwing motion. Here the dumbbell is helping pin my opposite shoulder down as my hips rotate Step 3: integration. Here im doing a 1/2 Turkish Get Ups to get some muscle activation and “feel out” any new found range of motion Save this post for a quick and easy flow to go through to keep your body mobile and feeling athletic!
#Balance Loading Reel by @the.pt.blueprint - ⬇️ Rotational Athlete? You Need This ⬇️ If you throw. If you swing. If you rotate under load. Your thoracic spine mobility + hip rotation directly i
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@the.pt.blueprint
⬇️ Rotational Athlete? You Need This ⬇️ If you throw. If you swing. If you rotate under load. Your thoracic spine mobility + hip rotation directly impact your power. This exercise isn’t just a stretch. It’s a rotational control drill that helps connect: ✔️ Thoracic spine rotation ✔️ Hip internal + external rotation ✔️ Ribcage–pelvis dissociation When the mid-back doesn’t rotate well, the low back compensates. When the hips don’t move, power leaks. That’s why this drill is money for: ⚾️ Baseball players 🏌️ Golfers 🎾 Tennis athletes 🥍 Lacrosse players 🏋️ Lifters who press, clean, or rotate Mobility is step one. Owning rotation is step two. Add this to your warm-up before lifts, throwing, or practice. 🤌🏽 Save this and share it with your teammate whose back “always gets tight”
#Balance Loading Reel by @athlete.rx.pt - Hip Extension w/ Mobilization 🔁🦵 Band-assisted hip extension pulls the hip into extension, lengthening the anterior hip (hip flexors). After a 3-se
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@athlete.rx.pt
Hip Extension w/ Mobilization 🔁🦵 Band-assisted hip extension pulls the hip into extension, lengthening the anterior hip (hip flexors). After a 3-second hold, lift the foot to activate the hamstrings, creating a reciprocal inhibition effect. What is reciprocal inhibition? When one muscle group actively contracts (hamstrings 🟢), the opposing muscle group (hip flexors/Quadriceps 🔴) is neurologically signaled to relax. This allows for greater range of motion, reduced tone, and cleaner movement without forcing the stretch. Why this matters 👇 • Improves hip extension mechanics • Reduces anterior hip stiffness • Enhances carryover to sprinting, lifting, and on-court movement • Pairs mobility + activation for better results 📌 Mobility isn’t passive—teach the nervous system to let go. #HipMobility #ReciprocalInhibition #SportsPhysicalTherapy #MovementQuality #PerformanceRehab
#Balance Loading Reel by @greatnorthathletics - STIFF ROTATION? START HERE. Rotation is often overlooked and undertrained when it comes to sports and fitness. It's given even less attention for tho
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@greatnorthathletics
STIFF ROTATION? START HERE. Rotation is often overlooked and undertrained when it comes to sports and fitness. It’s given even less attention for those that just want their body to feel good. It’s a key piece of efficient movement - whether you’re swinging a golf club, lifting, throwing, or simply moving well through daily activities. When rotational mobility is limited, the body often compensates somewhere else - commonly the low back, hips, neck or shoulders. Improving rotation usually isn’t about one joint alone. It often means restoring movement across the thoracic spine, hips and surrounding connective/soft tissues that work together as part of your body’s rotational system. Here are 9 drills we commonly use to improve rotational mobility and control: 1️⃣ Mobility stick rotations 2️⃣ Wall sliders w/ hip hinge 3️⃣ Adductor rock reach + rotate 4️⃣ Wall is lava (rotate w/ sidebend) 5️⃣ Wall slider thread the needle (adductor stretch) 6️⃣ Frog w/ slider thread the needle 7️⃣ Open book + windmills 8️⃣ Thread the needle pigeon sliders 9️⃣ Banded rotations from deep lunge You can use these in your warm-up, daily mobility work, or quick movement snacks throughout the day. If rotation feels limited during training or sport, it’s often a sign that something in the system needs attention. 👉 Save this post so you have these drills when your rotation feels restricted. Shoot us a DM if you want more help or to set-up a free discovery call. #mobilitytraining #sportsperformance #sportschiropractic #movementismedicine #fyp
#Balance Loading Reel by @coachkevdineen (verified account) - If your hips feel tight… it's probably not tightness. It's untrained rotation. Restricted thoracic muscles. That's where I come in: 20 movements. T
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@coachkevdineen
If your hips feel tight… it’s probably not tightness. It’s untrained rotation. Restricted thoracic muscles. That’s where I come in: 20 movements. Two challenges. Do you need mobility or stabilization ? Comment ‘MOBILITY’ if you want early access to a fun new project. Rotary Armor: Golf Mobility Systemized No emojis. No fluff. Clean. Controlled. Like the drills.
#Balance Loading Reel by @coach_kennett (verified account) - Mobility & hip health for athletes (do this twice p/w) 1. Lateral hip distraction 2. Hip traction 3. Couch stretch 4. Hip 90/90 5. Cable hip flexion
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@coach_kennett
Mobility & hip health for athletes (do this twice p/w) 1. Lateral hip distraction 2. Hip traction 3. Couch stretch 4. Hip 90/90 5. Cable hip flexion 6. Cable hip abduction
#Balance Loading Reel by @myarisefl - If you swing, serve, or throw, this is for you. These 3 rotational exercises help athletes build rotational power, improve control, and protect again
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@myarisefl
If you swing, serve, or throw, this is for you. These 3 rotational exercises help athletes build rotational power, improve control, and protect against injury in tennis, golf, and baseball. 🔁 Save & add to your next session. For more info comment: ARISE #AthleteTraining #RotationalPower #SportsPerformance #TrainForYourSport #ARISEAthletes

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