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PIVOTING SPORTS

In the realm of athletic pursuits, pivoting sports demand precise execution of evasive maneuvers, characterized by rapid changes in direction to outwit opponents. Disciplines such as American football, soccer, basketball, and lacrosse fall into this category. The intricate dance of pivoting and cutting necessitates a delicate balance of flexibility and strength, minimizing strain on the ligaments of your joint. Notably, lateral hip and gluteal strength emerge as pivotal factors, as the hip’s influence reverberates down to dictate the movements of the lower leg.

RUNES FOR PIVOTING SPORTS

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LEADERSHIP

These sports are very team based. Each position on the team may have a different job, but only with full effort from each player will the team ultimately succeed. Be the player that encourages and inspires your fellow teammate. 

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STRENGTH

As mentioned above, pivoting and cutting involve quick changes in positioning and require good hip and glute strength to provide stability for your lower extremity. 

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PROTECTION

A lot of pivoting sports also involve jumping and fast bouts of sprinting. Working on landing mechanics and deceleration drills will help to provide a shield of protection for your joints and ligaments. 

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Preparation for Pivoting Sports

Each of these sports are wildly different, but there are a few key areas to focus on to help avoid injury. 

  1. Begin with a Dynamic Warm-up.

    • 5 min on the Bike/elliptical/treadmill​

    • High knees, butt kickers, A/B skips, lateral shuffles, jogging

    • Arm hugs, arm circles, stir the pot

  2. Perform your exercises. â€‹

    • Minimal rest between sets and exercises, good practice to maintain technique while fatigued. 

  3. Finish with static stretching. 

Landing Mechanics (Deceleration) 

  • Jumping Squats

  • Single Leg Hops

    • 1-2 Hops​

    • 2-1 Hops 

    • Lateral Hops

  • Box Jumps - Recover

  • Lateral Step Hops

Lateral Mobility

  • Side-lying Hip Abduction

  • Clams

  • Bridge with Band

  • Single Leg Fire Hydrants

  • Monster Side Steps

Core Strength

  • Pallof Press

  • Plank with Hip Abduction

  • Oblique Crunches

  • Chops

  • Burpees

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