Purpose: This exercise will prevent and correct the hip dropping on take-offs. This is a challenging exercise and will take time to build the strength and stability in the hip. Skaters should try to lift their hip, then knee off the ground and try to keep their foot off the ground as well. Skaters should feel the hip rise and pause for a count of 2 before going back down. Try 3 sets of 10 reps.
Focus: hip stability, injury prevention, take-off
Up Next in Hip flexors
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Lower body banded landing position ex...
Purpose: This exercise builds hip stability for stroking and the landing position, so that skaters can maintain a stronger position on their skating leg, while their free leg moves
Focus: core, knee bend, glute activation, hip activation, glute strength, hip strength. -
Advanced-Elite: Resisted hip adductio...
Purpose: This drill helps skaters build their hip adductors, or inner thigh muscles, so that they can pull into a tight air position for more rotation
Focus: Tight air position, hip adductors, h position
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Advanced-Elite: Slider side lunge exe...
Purpose: This side lunge variation allows skaters to work on their inner thigh muscles, or hip adduction, which is needed for a tight air position. Skaters should press down into the floor when pulling the slider back to create more resistance for the hip adductors. The side lunge also is good fo...
