You can improve your change-of-direction speed with strong, flexible hips. Body positioning is critical if you want to improve your change-of-direction speed.
Side Leg Swings
Front Leg Swings
Hip flexibility is crucial to your success in speed sports. Improve hip range of motion with daily leg swing exercises.
Leg swings are a great way to improve your dynamic flexibility, loosen your hips and make you a faster, more fluid athlete.
If your hip flexor muscles are not flexible, you will not even be a good athlete in your sport(s)! Tight hip flexors also lead to some painful injuries (like pulls and strains) that are hard to recover from.
In many sports, it is not that easy to change direction and accelerate because you are often off balance. Having great dynamic balance means that you are able to maintain your center of gravity over a constantly changing base of support.
How to do Leg Swings:
Just swing your legs back and forth at least as high as your waistline. As you become more flexible, your legs will swing higher and more fluid.
Front and side leg swings are perfect to do before your sprint workouts.
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Mark Dilworth, BA, PES
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