o_18rt83bs21hip155e10pjr019mc9.pdf
tually need to be replaced. Because strength is important in joint stability, look for exercises such as this one that can be used to improve the muscles around the hip joint. This exercise works the various muscles involved in hip abduction. At the same time, when done properly by taking the thigh through a wide range of motion, the fire hydrant is also a great dynamic stretch of the adductors. It should be easy to see where this exercise gets its name.
Variation Machine Abduction Most activities have both a field and a machinebased version. This machine exercise is done in a seated posture. Place your knees between the padded arms of the machine, and spread your legs as
- Page 354 and 355: Execution 1. Lie back across a larg
- Page 356 and 357: Variation Side-to-Side Trunk Lift H
- Page 358 and 359: V-Sit Soccer Ball Pass
- Page 360 and 361: Secondary: External oblique, intern
- Page 363 and 364: Stability Ball Pike Execution 1. Ge
- Page 365: some of the force generated will be
- Page 368 and 369: Execution 1. Kneel in front of a ca
- Page 371 and 372: Hanging Hip Flexion
- Page 373: doesn’t involve much flexion abou
- Page 376 and 377: the rest of the body will never be
- Page 378 and 379: the knee is a hinge joint like the
- Page 380 and 381: prying open the medial or lateral s
- Page 382 and 383: the thigh, or femoral, region) has
- Page 384 and 385: medial side of the knee. Most peopl
- Page 386 and 387: Figure 8.2 Muscles of the back of t
- Page 388 and 389: Figure 8.3 Muscles of the lower leg
- Page 390 and 391: Execution 1. Find a partner who is
- Page 393 and 394: Variation Machine Toe Raise This ex
- Page 395 and 396: 4. Switch legs and repeat with the
- Page 397 and 398: Variation Machine Knee Flexion Hams
- Page 399 and 400: 4. Switch sides and repeat on the o
- Page 401 and 402: Variation Cable Hip Adduction The l
- Page 403: 2. Raise one flexed leg to the side
- Page 407 and 408: Cable Kickback
- Page 409: anatomy of the hip joint as well as
- Page 412 and 413: Seated Leg Extension
- Page 414 and 415: what weight training does for kicki
- Page 416 and 417: the work during a bilateral exercis
- Page 418: the tibia (leg bone) and courses ba
- Page 421 and 422: ticular sport, each requires compon
- Page 423 and 424: ote and unconscious so the consciou
- Page 425 and 426: with your partner, feet about shoul
- Page 427 and 428: Variation Racked Squat Use a barbel
- Page 429 and 430: Partner Carry Squat
- Page 431 and 432: Secondary: Adductors, erector spina
- Page 433 and 434: cing yourself in the machine, make
- Page 435 and 436: Execution 1. Stand on one leg. Reac
- Page 438 and 439: Low Hurdle
- Page 440 and 441: Soccer Focus Repeated jumping is a
- Page 443 and 444: Step-Up
- Page 445: Soccer Focus We all know that the d
- Page 448 and 449: 2. Step forward far enough so that
- Page 450 and 451: Variation Side Lunge Being able to
- Page 452 and 453: Execution 1. Stand in front of a lo
Variation<br />
Machine Abduction<br />
Most activities have both a field and a machinebased<br />
version. This machine exercise is done in a<br />
seated posture. Place your knees between the padded<br />
arms of the machine, and spread your legs as
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