Pickleball Hip Mobility

Hip mobility is crucial in pickleball as it allows players to move quickly and efficiently on the court, reach for low shots, and execute powerful shots. Optimal hip mobility fosters stability, reduces injury risk, and enhances overall performance. Stretching, strength exercises, and dynamic warm-ups are key for improving hip mobility and boosting pickleball prowess. JOOLA trainer, Connor Derrickson, breaks down some exercises to do to increase hip mobility.

To increase your hip internal and external rotation, you can try the following exercises:

1. Pigeon Pose:

The first stretch for hip mobility is the "Pigeon Pose". This yoga pose stretches the hip rotators and can be held for 30 seconds to one minute on each side.

2. Figure Four Stretch:

The second stretch for hip mobility is the "Figure Four". Lie on your back with your right ankle crossed over your left knee. Pull your left knee towards your chest to feel a stretch in your right hip.

3. Fire Hydrant:

Start on your hands and knees and lift your right knee out to the side while keeping your foot flexed. Repeat for 10-15 reps on each side.

4. Clamshells:

Lie on your side with your legs bent at a 90-degree angle. Keeping your feet together, lift your top knee as high as you can without moving your pelvis. Repeat for 10-15 reps on each side.

5. Banded Hip Rotations:

Attach a resistance band around your ankles and stand with your feet shoulder-width apart. Keeping your feet together, rotate your hips in a circular motion for 10-15 reps in each direction.

It's important to perform these exercises regularly, and to not push yourself too hard too quickly. Gradually increasing the intensity and duration of the exercises over time can help you achieve better hip internal and external rotation.

For more Pickleball-related exercise tips, visit Conner's website by clicking here.