Flexibility Problem

[bblazer]

Hi all,

One of the high school PLers I am coaching is having a serious flexibility issue. In short:

1) I swear I could put 1000 lbs on his back and he couldn't get to parallel. Its like he hits a box in he hole and cant go any further.

2) His football coach has told me that he has had the same problems there as well, and it is affecting his ability to get low on his blocks.

3) I do not know how to diagnose what area is actually blocking him; glutes, hams back.

4) I know it is not a form or strength issue. When he sits in a chair, he can not put his legs directly below him.

5) There are no known structural issues with him.

6) Once I diagnose the sticking point, what types of remedial stretching should I be having him do?

Thanks,

B-

 

[Andalite]

What he most likely suffers from is hip mobility issues. It is not so much a flexibility thing (flexibility = ability of a muscle to strength/bend) but a mobility thing (mobility = ability of bones to move within a joint).

To check out some stuff on mobility, look up the following articles:
You need to do mobility drills as a warm-up before each and every one of your workouts. Check out these videos to learn the drills. Select 8-10 of them every workout day and do them before you begin lifting.

Dynamic Mobility 1: Ground Up Strength: Dynamic Mobility Exercises

Dynamic Mobility 2: Ground Up Strength: Dynamic Mobility Exercises 2

Dynamic Mobility 3: Ground Up Strength: Dynamic Mobiltiy Exercises 3

Dynamic Mobility 4: Ground Up Strength: Dynamic Mobility Exercises 4

Ankle and Thoracic Mobility: Ground Up Strength: Ankle and Thoracic Mobility

And if you a specific drill to make things simple:
Bird Dog for 12 reps: YouTube - Back Exercise - Kneeling Swimmer's Stretch
Bridges for 12 reps: YouTube - Bridge and single leg hip lift
Ankle Mobility for 10 reps: YouTube - Ankle Mobility Routine 1 of 2
Squat to Stand for 10 reps: YouTube - Squat to stand
Cradle Walk for 10 reps per leg: YouTube - Singapore Personal Trainer Exercise Videos, Cradle Walk.
Pull Back Butt Kick for 10 reps per leg: YouTube - Singapore Personal Trainer Fitness Videos, Pull Back Butt Ki
High Knee Pulls for 10 reps per leg: YouTube - High Knee Pulls

 

[bblazer]

Those are some great ideas. Thanks!

B-

 

[musketeer]

It may be his calves as well as hips - test his ankle flexibility.

 

[Andalite]

^^^ The articles I mentioned have exercises which deal with hips, butt, calves, ankles and knees. Thanks for reminding me.