Hip Strength Improves Female Jump Mechanics

Hip Strength Improves female jump mechanics

A recent study conducted by motion analysis expert Tracy Dierks of Indiana University demonstrated that by strengthening the hips of female runners, not only was patellofemoral pain (PFP) reduced, but the runners' gait was improved, as well.

 "The results indicate that the strengthening intervention was successful in reducing pain, which corresponded to improved mechanics," said Dierks, associate professor of physical therapy in the School of Health and Rehabilitation Sciences at Indiana University - Purdue University Indianapolis.

One of the interesting things about the study is none of the female runners were trained or coached on proper running form. It appears that the improved gait simply came as an added benefit to the reduced PFP.

While Steve DeLong, Head Athletic Trainer at Gonzaga University, is not using his Shuttle MVP to teach running technique, he is teaching his female athletes proper jump mechanics. For those athletes who struggle with the ability to control the knee and prevent the valgus tendencies that so often lead to ACL tears, he takes them through an MVP protocol that will both strengthen their hips and teach them proper plyometrics.

Here, Steve discusses why strengthening the hip will improve jump mechanics:

Then, Steve demonstrates his MVP workout with proper foot and knee alignment, landing technique, and exercise progression:

How are you strengthening hips and teaching proper jump mechanics with your female athletes? Please share with us in the comments below....