Football – It’s All In The Hips (part 1)

I was working with a tennis player this week who has a chronic groin problem. His lack of hip mobility means that, in order to make the shots he wants to, he has to compensate through his spine.

Ideally, his legs and footwork should get him to the shot, keeping perfect posture throughout the stroke. This perfect posture will keep his head still through the shot and enable him to see his opponents movements in his peripheral vision. Not only this, always having great postural alignment gives a consistent, repeatable technique that has optimal transfer of power from hips into the racket.

The tightness he has in his groin means he can’t sink his hips low enough to hit low volleys, half volleys and ground strokes correctly. To make up the deficit, he has to bend at the spine. This gets him close enough to play the shot.

The ramifications for this are huge. As his spine bends, the torso rotates differently which means his hands have to compensate and reach to make contact. In effect he’s inventing a new shot every time. Power is lost in the shot, and because his centre of gravity has shifted further towards the edge of his base of support, he is not as quick to recover. What’s most significant though is that, as his spine flexes and one shoulder drops, his head has moved with them and they are no longer level. This makes hand eye co-ordination less accurate and as he follows the ball, he loses sight of the other side of the court, and hence his opponent’s movements.

What the he’ll has any of this got to do with football?

It's nothing new. He knew what he was doing back in 1974

A change of direction in football – with or without the ball – poses the same problem. If you’re moving relatively quickly, you have to sink the hips to decelerate and change direction. Top players  will maintain an upright posture while doing this (Zinedine Zidane was fantastic at this so no excuses for you big guys).

This sinking of the hips means that you can keep a straight torso. This small difference allows you to keep your eye on the flow of the game while changing direction and losing your marker. Once the cutting movement is complete, because you’ve had your eyes on the game throughout the move, you”ve created the space needed and slot that incisive pass or drive into the available space.

Let’s now assume you have poor core strength and hip mobility. As you sink to change direction, your spine flexes and your head drops. Eyes are on the floor at this point. Not by choice but by physical necessity. As they slowly drag themselves out of the cut (trust me, you ARE slow if you aren’t dropping your centre of gravity low enough) you lift your head to look for your pass. For the next .2-.5 of a second your eyes are trying to catch up with the game. Then you find your man and start to make the pass. Too late, you need to push it again to create yourself a bit more space and the game moves on.

Without postural (pillar) strength and the necessary hip mobility you will always be playing 1-2secs behind the top players. Glass half empty

Work on your pillar strength and hip mobility and you will be able to play at a much higher standard than you currently are. Without feeling rushed.  Glass half full!

Don’t be silent. Let me know your thoughts in the comments below.

Yours in speed

Rob

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