This information is going to help take your athletic performance to the very next level and possibly beyond. 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 discuss today is your hip joint. You’ve got two, one on each side of your body, and these hip joints are the most powerful joints in your body when it comes to sports.
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 more, 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
With hip external rotation, your feet or toes point outward. You walk like a duck. But, it’s not your foot turning out by its self; rather, your whole lower leg and thigh is turning outward at the hip joint. There are eight external hip rotator muscles located in the back of your buttocks about where your pant pockets are.
Figure 7. Internal Hip Rotators
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
Focus on the player’s left foot in Figure 10 below. 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. Advance his kicking motion a little as seen in Figure 11 below, and 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.
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, the right foot and hip are still externally rotated, which means, the right internal hip rotators are still stretched. See Figure 12 below.
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.
When you are ready for massive improvements in your running speed, kicking power, side to side quickness and overall mobility then use either …..