Dryland Tip: Dynamic Hip Mobility
Purpose: Hip flexion and extension are essential for kicking (specifically in long axis strokes). Muscles preventing hip flexion include the glutes and hamstrings. Hip extension can be prevented by tight hip flexors: psoas, iliacus and quadriceps. This dynamic mobility exercise improves muscle length through a range of motion while warming-up the body. During this exercise, work on balance, relaxation and allowing the muscle to move through the full range of motion.
Direction: Prior to swimming or dryland have your athlete perform the following mobility for approximately 30 seconds on each side. 1) Stand and bring one knee to chest, effectively stretching their glute and repositioning their pelvis. 2) Extend their leg back (keeping their knee straight) and driving their hips forward, stretching their iliopsoas. 3) Kick one leg forward (toe touch) while keeping you back straight. If the athlete can not touch their toe, just have them kick forward to stretch the hamstring. 4) Grab the front of your foot and pull it backwards to your glute, stretching the quadriceps. 5) Grab the inside of your foot and pull it in front of your body, straight towards the ceiling stretching the glutes and piriformis.
Dr. G. John Mullen is a Doctor of Physical Therapy and a Certified Strength and Conditioning Specialist. At USC, he was a clinical research assistant at USC performing research on adolescent diabetes, lung adaptations to swimming, and swimming biomechanics. G. John has been featured in Swimming World Magazine, Swimmer Magazine, and the International Society of Swim Coaches Journal. He is currently the strength and conditioning coach at Santa Clara Swim Club, owner of the Center of Optimal Restoration and creator of Swimming Science.
Video Categories
Morning Swim Show Episodes (1189)
- of 199
Mike Hoppe on The Morning Swim Show
May 23, 2013
(10:58)
Charlie Wiser on The Morning Swim Show
May 22, 2013
(12:44)
Jess Book on The Morning Swim Show
May 21, 2013
(13:-0)
Madeline Rosenthal on The Morning Swim Show
May 20, 2013
(11:48)
Connor Jaeger on The Morning Swim Show
May 20, 2013
(12:27)
Riley Mita and Noah Martin on The Morning Swim Show
May 16, 2013
(12:9)
Streamlined (826)
- of 138
Streamlined News: Japan's World Team Racing Together This Weekend
May 23, 2013
(1:22)
Streamlined News: Analyzing USA Diving World Team
May 22, 2013
(2:30)
Streamlined News: Agnel's Big Move, Brazil's World Team
May 21, 2013
(1:55)
Streamlined News: Weekend Headline Roundup
May 20, 2013
(4:44)
Streamlined News: Open Water Recap, Preview of Weekend
May 17, 2013
(3:23)
Streamlined News: Dumais Drama at Diving Nationals
May 16, 2013
(2:51)
Workout Videos (82)
- of 14
Daren Brubaker
May 10, 2013
(0:16)
Victoria Toris Box Jumps
April 25, 2013
(0:27)
Daren Brubaker
April 18, 2013
(0:54)
Streamline Flutter Kick
April 11, 2013
(0:24)
Core Kicking
April 10, 2013
(0:49)
TRX Exercise for Starts
April 2, 2013
(0:43)
Interviews (897)
- of 150
Mike Hoppe on The Morning Swim Show
May 23, 2013
(10:58)
Charlie Wiser on The Morning Swim Show
May 22, 2013
(12:44)
Jess Book on The Morning Swim Show
May 21, 2013
(13:-0)
Madeline Rosenthal on The Morning Swim Show
May 20, 2013
(11:48)
Connor Jaeger on The Morning Swim Show
May 20, 2013
(12:27)
Riley Mita and Noah Martin on The Morning Swim Show
May 16, 2013
(12:9)
Tip of the Week (44)
- of 8
TYR FastStache
March 30, 2012
(1:29)
Water Petting
November 7, 2011
(0:9)
Thumbs Up
November 7, 2011
(0:9)
Thumbs Down
November 7, 2011
(0:11)
Princess Waver
November 7, 2011
(0:7)
Ideal Free
November 7, 2011
(0:6)
Dryland Tips (89)
- of 15
Dryland Tip: Medicine Ball Chuck Progression
October 27, 2011
(1:57)
Dryland Tip: Torture Twist
October 20, 2011
(3:28)
Dryland Tip: Dynamic Hip Mobility
October 13, 2011
(1:14)
Hip Pain in Swimmers Explained
October 7, 2011
(3:46)
Horizontal Press
October 6, 2011
(1:16)
Cross Fit Kipping Pull-Up
September 29, 2011
(2:-0)
Performance of the Week (147)
- of 25
Speedo Performance of the Week: May 21, 2013
May 21, 2013
(1:44)
Speedo Performance of the Week: May 14, 2013
May 14, 2013
(1:21)
Speedo Performance of the Week: May 7, 2013
May 7, 2013
(1:40)
Speedo Performance of the Week: April 30, 2013
April 30, 2013
(1:7)
Speedo Performance of the Week: April 23, 2013
April 23, 2013
(1:6)
Speedo Performance of the Week: April 16, 2013
April 16, 2013
(1:19)
Poll of the Week (136)
- of 23
Poll of the Week: Arena's Non-Compliant Suits in High School, USA Swimming Meets (Results)
May 17, 2013
(1:48)
Poll of the Week: Should the USA Hold Selection Meets Earlier? (Results)
May 10, 2013
(1:53)
Poll of the Week: Thoughts on Ryan Lochte's Reality Show (Results)
May 3, 2013
(1:30)
Poll of the Week: Should Underwater Dolphin Kicks Be Allowed in Breaststroke? (Results)
April 26, 2013
(1:40)
Early Years (115)
- of 20
Performance of the Week: July 24, 2012
July 24, 2012
(0:51)
SWR: Kate Ziegler, Dec. 13, 2006
May 30, 2012
(15:52)
Early Years: Mar. 31, 2008
April 6, 2011
(45:32)
Early Years: Mar. 28, 2008
April 6, 2011
(11:59)
Early Years: Mar. 27, 2008
April 6, 2011
(11:23)
Early Years: Mar. 26, 2008
April 6, 2011
(11:51)
Split Time Episodes (62)
- of 11
Split Time: Can Sports Change the World?
July 15, 2011
(2:8)
Split Time: Who's the Best Female High School Swimmer Ever?
April 23, 2011
(13:11)
Split Time: Who's the Best Male High School Swimmer Ever?
April 15, 2011
(18:15)
America's Team vs The World
April 9, 2011
(24:11)
Split Time: Swimmer Psyche
March 25, 2011
(15:9)
Split Time: Men's NCAA Preview
March 20, 2011
(24:40)
Ready Room Episodes (32)
- of 6
Dryland Tip Hip Abduction
April 18, 2013
(1:54)
Ready Room: John Naber
February 29, 2012
(20:31)
Ron Johnson Ready Room Interview (May 2008)
August 31, 2011
(29:4)
Ready Room: George Block
December 21, 2010
(9:25)
Ready Room: Rick DeMont
November 18, 2010
(32:13)
Ready Room: Tom Wojslawowicz
July 2, 2010
(12:5)
Previews (56)
- of 10
Inside Swimming World Magazine, June 2013
May 23, 2013
(3:4)
Inside Swimming World Magazine, May 2013
April 24, 2013
(2:53)
Inside Swimming World Magazine, April 2013
March 28, 2013
(2:35)
Inside Swimming World Magazine, March 2013
February 27, 2013
(2:58)
Inside Swimming World Magazine: February 2013
January 24, 2013
(2:35)
Behind the Scenes: Katinka Hosszu Swimming World Cover Shoot
January 9, 2013
(5:11)
Industry Insider Episodes (12)
- of 2
Industry Insider: Matt McLean Debuts New Arena Mark 2 Suit
May 16, 2013
(3:5)
Industry Insider : The Swim Gate
June 3, 2011
(9:47)
Industry Insider : Event Streaming
March 2, 2011
(4:57)
Industry Insider : Q Swimwear
February 4, 2011
(7:39)
Industry Insider : 2011 Pacific Swim Coaches Clinic
January 28, 2011
(7:42)
Industry Insider: Harlem Honeys and Bears
November 24, 2010
(5:54)
McCaffreyCap Episodes (11)
- of 2
McCaffreyCap: March 9, 2011
March 9, 2011
(8:2)
McCaffreyCap: Feb, 24, 2011
February 24, 2011
(9:57)
McCaffreyCap: Feb, 11, 2011
February 11, 2011
(7:2)
McCaffreyCap: Feb, 3, 2011
February 3, 2011
(4:12)
McCaffreyCap: Jan. 28, 2011
January 28, 2011
(4:57)
McCaffreyCap: Jan. 20, 2011
January 20, 2011
(3:48)
Poll of the Week Episodes (136)
- of 23
Poll of the Week: Arena's Non-Compliant Suits in High School, USA Swimming Meets (Results)
May 17, 2013
(1:48)
Poll of the Week: Should the USA Hold Selection Meets Earlier? (Results)
May 10, 2013
(1:53)
Poll of the Week: Thoughts on Ryan Lochte's Reality Show (Results)
May 3, 2013
(1:30)
Poll of the Week: Should Underwater Dolphin Kicks Be Allowed in Breaststroke? (Results)
April 26, 2013
(1:40)
Performance of the Week Episodes (145)
- of 25
Speedo Performance of the Week: May 21, 2013
May 21, 2013
(1:44)
Speedo Performance of the Week: May 14, 2013
May 14, 2013
(1:21)
Speedo Performance of the Week: May 7, 2013
May 7, 2013
(1:40)
Speedo Performance of the Week: April 30, 2013
April 30, 2013
(1:7)
Speedo Performance of the Week: April 23, 2013
April 23, 2013
(1:6)
Speedo Performance of the Week: April 16, 2013
April 16, 2013
(1:19)
Comments