Hip Abduction to Improve Stride Length
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Adopting a lower skating position requires larger ranges of motion in hip abduction (leg going out).
Players that lack this range of motion are likely to stick with a higher skating position that will allow them to fully extend their stride leg without jamming through end-range hip abduction.
There are two simple strategies to help improve hip abduction range of motion.
1) Lengthened Isometrics: Alternating periods of holding a passive stretch with actively engaging the stretched muscles (in this case, pulling the foot into the ground).
2) End-Range Holds: Contracting in the pattern opposite to the stretch (lifting the foot off the ground).
The first strategy allows the athlete to accumulate several minutes in a stretched position, which is key for adding length to the tissue, while also inhibiting protective tension in the muscle(s) to unlock range of motion in that pattern, and improving end-range control by integrating active contraction in a lengthened state.
Typically performed for 2-3 sets of 3-6 rounds a 10s stretch+10s contraction.
The second strategy helps support end-range control by actively contracting the muscles on the opposite side of the joint. Active control on all sides of the joint helps reinforce that the range is “safe” for the body to integrate into more dynamic movement.
Typically performed for 2-3 sets of 4-6 reps of 5s holds.
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Kevin Neeld is the Head Performance Coach for the Boston Bruins
Website: kevinneeld.com
