Hurdling is an extremely demanding sport that requires speed, tempo, flexibility and strength. It engages your hip and knee flexor muscles, abdominals, trunk and leg muscles. Exercises that strengthen and maintain flexibility in the groin, abdominals and hip flexors will improve your balance, coordination, speed, mobility and endurance.
Standing Hip Flexion
This exercise is designed to strengthen the hip flexor muscles and maintain flexibility in the hips and thighs. Begin by standing by a chair and using it for support. Contract your hamstring muscles and lift your right knee as far up as possible while keeping your torso straight. Hold this position for two seconds and return your right leg the starting position. Repeat this exercise on the opposite leg and perform one set of 10 repetitions, three times daily.
Lying Hip Extension
Begin this exercise to strengthen the hips by lying on your stomach. Extend both legs and ensure that your knee remains straight. Contract your gluteal muscles and slowly lift your leg away from the floor. At the highest point of this extension, hold for two seconds. Return your leg to the starting position and repeat this exercise on the opposite leg. Perform one set of 10 repetitions, three times daily to prevent hip and groin injury, and maintain strength and mobility in the hips and thighs.
Crossover Dumbbell Lunges
This exercise strengthens the abdominal muscles and stabilizes the spine, hips, pelvis and trunk. Maintaining these muscles will give you the strength, power, mobility and balance required for sporting events such as hurdling. You will need a dumbbell to perform this exercise. Begin by standing with your feet at hip width. Grab the dumbbell in both hands and extend your arms directly in front of your body. Take a two to three feet step forward with your right leg and bend your left knee so that it touches the ground. At the same time, bring both arms across your body toward your left knee while contracting your abdominal muscles. Extend your left knee and bring your arms to the center of your body. Bend your left knee toward the ground and bring both arms toward the right side of your body. Perform two sets of 10 repetitions and repeat this exercise with left leg directly in front of you and your right knee bent towards the ground. Keep your torso and head straight during this exercise.
Dynamic Hip Flexor
Attach one end of a resistance band to table leg and attach the other end to your right ankle. Raise your right leg and bring it toward your left leg. Use the resistance in the band to strengthen your hip flexor and groin muscles. Repeat this exercise on the opposite leg by attaching the resistance band your left ankle. Perform three sets of 10 to 20 repetitions, once daily to prevent injury to the hip and groin muscles.
Member Comments