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March 18, 2008 {!firstname},Your Youth Soccer Fitness Newsletter #28 Only sent to verified subscribers. ====================================== {!firstname}, Hip Flexors Tight? Outdoor season is just around the corner for many teams and players. I live in a small city just north of Toronto and the weather the last few weeks has been "tempermental" to say the least. Snow one day, rain the next, freezing rain the next and then the sun shines. Any way one of the things most players like to do is kick the ball and take shots before they properly warm up . Unfortunately this may lead to quadriceps strains and "tight" hip flexors. Obviously you know players need to warm up before training and games; however if a player has a "tight" hip flexor this will lead to injury. In most cases the hip flexor muscle is weak and the quad muscles have to compensate for that. The other thing is that most people do not know that the hip flexors major function is to raise the knee ( with the leg bent at the knee) from hip height to above the level of the hip. To test to see if there is weakness do the following: Stand with the legs shoulder width apart in front of a stool or box. Make sure the stool or box is high enough such that when either foot is placed there the knee is at the same level of the hip. Place one foot on the box. Next raise the knee as high as possible. The back should stay straight. If there is any change in the position of the back such as leaning backwards or forwards there is weakness of the hip flexor. To increase the strength of the hip flexor do the "test"; however, raise the knee until the back changes its position. Next time stop just before the back moves. Repeat a few times. As the hip flexor gets stronger the knee will be able to rise higher with out the back changing positions. You may also want to try the "fencer's stretch to help decrease this "tightness". For this stretch kneel down with one knee up and the other knee down. Lean forward by bending the knee that is up and raising the opposite arm up as in holding sword. Hold this position until the muscle relaxes. Repeat three or four times. The hip flexor that is stretched or lengthened is the one with the knee down. Keep in mind that many quadriceps strains or pulls and hip flexor tightness is due to hip flexor weakness. You will find the advanced "myofascial" Stretch in Youth Soccer Power Unleashed. Speaking of Youth Soccer Power Unleashed read the latest testimonial I received from Madrid Spain. I am totally blown away by the internet and the global reach it has! "Hi Mike, I would just like to say that since my son Pedro has been using the soccer strength exercises from your Youth Soccer Power Unleashed program and at the time his performance at the field is changing more and more, he looks like more fast and powerful, even with a few weeks practising. I see his step by step his evolution. I´ve found this program a very good choice to improve performance. Best Regards" Pedro Cirera- Soccer Dad from a Spanish club - Madrid Spain {!firstname}, thank you for subscribing to the {!firstname} please let me know what issues Send your questions or topics to Click here for previous newsletters Cheers! Mike Grafstein "Hi Mike, I would just like to say that since my son ================================================== I N C O M E O P P O R T U N I T Y
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