What is “Hip Lock”
In the image below, the limb applying force to the ground is achieving a hip lock by maintaining its stiffness in the extended position. The hip extension displayed allows for maximal power output and leg stiffness prevents from energy being leaked, therefore promoting more force into the ground.
Example of Hip Lock Drill w/ PVC Pipe
In order to maximize force into the ground, athletes must get the “slack” out and achieve hip lock. Once the athlete is in triple extension they create a co-contraction in the opposite limb, which leads to increased force production. The PVC pipe reminds the athlete not to hinge at the hips and lean forward, therefore, encouraging triple extension and improving the ability to maintain an upright posture.
Coaching Cues:
- Hips Forward and Up
- Squeeze glutes (Limb Making Ground Contact)
- Thigh Drive Forward
- Toe-Up
If you want to improve your game, increase your ability to co-contract by practicing hip lock drills. You will run faster with less effort and take your performance to the next level!
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