Train your Hip Rotator Muscles to Immediately Improve Soccer Speed and Get a Stronger Kicking Leg
This information is going to help you take your athletic performance to the very next level and possibly beyond. And I can say that with absolute confidence.
Athletes who have access to the best information and training money can buy still have not come across this information that I am about to share with you, so you won’t make the same mistakes they have made and can immediately start becoming a better, faster and stronger soccer player.
What I want to talk to you about today is your hip joint. You’ve got two of them on each side of your body and these hip joints are the most powerful joints in your body when it comes to sports.
Part 1 of 2: Faster running speed.
To determine whether or not your hip is undergoing external or internal rotation, all you need to do us look at the position of the feet. If they are pointing outward, then your hip and thighs are externally rotating as seen in the Figure 1 below.
Figure 1. External hip rotation.
And if they are pointing inward, then your hip and thighs are internally rotating as seen in Figure 2 below.
Figure 2. Internal Hip Rotation.
With this in mind, let’s first take a look at this athlete run backward and then change direction as seen in the sequence of images in Figure 3 below.
Figure 3. Soccer player running backward then changing directions.
Notice the position of the right foot in the third image above which has been expanded below in Figure 4.
The right foot in the image above is completely rotated outward, away from the player’s body, or externally. This is a function of the external hip rotator muscles shown below in Figure 5.
Figure 5. External hip rotator muscles.
If we take a look at his movement a little further we can see now where his right foot has planted on the ground as shown in Figure 6 below. This causes his right external hip rotators to approach their maximum contraction.
With the right external hip rotators near maximum contraction, this will place the internal hip rotators, on the same right side, near their maximum stretch. The internal hip rotators are shown below in Figure 7.
External Hip Rotation Causes Feet to Flare Outward
When we talk about hip external rotation, we are talking about when your feet or toes point outward. So, you kind of walk maybe like a duck. But it’s not your foot turning out by itself rather, your whole lower leg and thigh is turning outward at the hip joint. Now there are 8 external hip rotator muscles located in the back of your buttocks probably where your pants pockets are.
Figure 7. Internal Hip Rotators
Now these stretched right internal hip rotators can now contract and pull his body around as shown in the sequence of images in Figure 8 below.
Figure 8. Right internal hip rotators contracting.
Part 2 of 2: Stronger kicking leg
As seen in Figure 9 below where our player plants his left foot prior to kicking the ball, he is putting both of his hips into external hip rotation.
Figure 9. Both hips externally rotating.
Now if we focus on the players left foot in Figure 10 below, we can see that it is pointing outward (arrow), away from the direction that the front of his hips are pointing (parallel lines).
This is caused by the contraction of his left external hip rotator muscles which also simultaneously stretches the left internal hip rotators.
Now if we advance his kicking motion a little as seen in Figure 11 below, we can see the same thing happening with the right foot. This too is caused by the contraction of the external hip rotators on his right side and is necessary to help his foot make proper contact with the ball.
And just like the left hip, the contraction of the right external hip rotators stretches the right internal hip rotators. Again, see Figure 11 above.
After contact with the soccer ball is made, the right foot and hip are still externally rotated, which means, the right internal hip rotators are still stretched. See Figure 12 below.
And now these stretched internal hip rotators on the right side will be able to powerfully contract to pull the right leg and thigh back around into their neutral position seen in Figure 13 below.