09/04/2026
[ METHOD HIGHLIGHT ]
Hip extension is a pattern and quality every athlete needs to develop.
The ability to produce and control hip extension with appropriate sequencing is important for speed, power and efficient force transfer, but it also plays an important role in how we manage load throughout the lower body.
When an athlete lacks the ability to produce or control hip extension, they may find ways to compensate through other joints or segments. Over time, repeatedly distributing force through less efficient strategies can create unnecessary stress and limit performance.
Here is an example of a prep block where our focus is hip extension through both closed and open chain patterns.
We use this before a sprinting session to prepare the athlete for the demands of high velocity movement while reinforcing the ability to extend the hip and apply force through the ground.
Some important things we want the athlete to feel:
1. Force through the foot
2. Finish through the big toe
3. Drive the hip into extension
4. Maintain control of the pelvis
5. Feel the glute contribute without losing position
The foot, ankle, knee, hip and pelvis don’t operate independently. They work together to create and transfer force.
That’s why we want our preparation to have a clear purpose rather than simply going through a list of “activation” exercises.
Prepare the qualities you’re about to ask the athlete to express.
Being more intentional with our prep is something we are always trying to improve. Having a clear goal for how we prepare the athlete is the first step.
We’ll go much deeper into the how, why and application of these methods at our Training for Performance Seminar, November 7–8.
Stay fast. 💨
