Hip stretching for jiu jitsu
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Hip mobility is critical for any martial art, but it is especially important for jiu jitsu. Jiu jitsu has a high demand for hip mobility because of the constant dynamic positioning of the legs for various attacks and defenses. Here are several methods to improve your hip mobility:
1️⃣Hip 90/90 stretch: This stretch works on two levels: external rotation of the lead leg and internal rotation of the trail leg. Hold both for 90-120 seconds.
2️⃣PAIL/RAIL: (progressive/ regressive angular isometric loading). This is a functional range conditioning concept to help improve active / usable range of motion. Following a stretch you alternate with ramping prolonged isometric holds in the direction of the stretch and the shortened position. In regards to the lead leg you press your leg into the ground, then follow up with trying to lift your leg off the ground OR pulling yourself deeper into the ER stretch.
3️⃣Passive holds: passively move the leg into position and attempt to maintain without / minimize the lag. This is significantly more difficult than it looks.
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While it is not essential to have extreme flexibility for most jiu jitsu techniques mobility deficits can hinder your training. As a martial artist it is unacceptable to have to modify your technique selection when your deficit is fixable❗️