Quick Tips:

Use these prior to a workout or practice to help your athletes access and control more range of motion about their hips.

 

Your players can learn and use Hip CARS on their own - more than a handful of goalies like doing this first thing in the morning.  

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Instructions: 

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-Stand next to a wall with your arm outstretched, pressing into the wall

 

-Drive your inside knee up-Rotate from the hip and point your knee towards the wall, keeping your toes pulled up

 

-Keep rotating from the hip as you bring your shin parallel to the ground, keeping your knee as high as possible

 

-Think about kicking the wall behind you as you bring your leg down and around

 

-Reverse the motion to complete one repetition

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-When you notice your mind wandering off, catch yourself and focus on what you're feeling in your hips.

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-Practice noticing and acceptance the limits of your range of motion without forcing past them - just notice, accept and fully control what's there