Purpose:
To mobilise hips and develop a better understanding of possible hip movements in climbing
Where: wherever you like
This drill is designed to be done on the floor
When: during the Learning Window
Conduct this floor exercise right at the beginning of your warm up
It can also be repeated at the end of the Options section if you so choose
The Drill:
Standing on the floor, feet should width apart:
- Move your hips first over the right foot, than back again over the left. Complete at least 4 repetitions on each side [Note: this is moving the hips through the x-axis]
- Lift your hands above your head. First lift your right hip and notice what happens to your hands. Then lift your left hip and notice the change. Complete at least 4 repetitions on each side [Note: this is moving the hips through the y-axis]
- Rise onto your tip-toes, lifting your heel from the floor. Complete 4 repetitions but stop with your heels off the floor
- Point your right hip stright in front of you, allowing your feet to rotate on the spot. Notice what happens to your knees. Now point your left hip directly in front of you and notice the difference. If this proves tricky, place an object a metre or so in front of you on the floor and point hips towards the object [Note: this is moving the hips through the z-axis]
The Outcome: How do you know when it’s working?
Over time, you should find that not only do you develop more mobility in your hips but also that your range of motion improves when climbing, having more movement options available to you naturally