Increasing hip rotation

Information, Questions, Discussion about Throwing Mechanics and Technique

Moderators: Timko, Solty, Frank Delicious, Blake_T, Fritz, Booter

Increasing hip rotation

Postby JHBlader86 » Fri Dec 24, 2010 10:07 am

What are some the better exercises in order to increase my hip rotation to get a bit more distance off the tee??
If you took all the porn off the internet there would only be one website left and it would be called Bring Back the Porn.
JHBlader86
Fairway Surgeon
 
Posts: 699
Joined: Tue Nov 04, 2008 12:12 am
Favorite Disc: Z Buzzz

Re: Increasing hip rotation

Postby CatPredator » Fri Dec 24, 2010 1:08 pm

Most people will see better results from increasing flexibility rather than strength. You can search youtube for "yoga hip openers" and get a bunch of instructional videos from sexy yoga instructors. I also found some hockey goalie exercises to be useful.

Hip stretches often cause a really strong reaction by the body so listen to what it's telling you and figure out what you need to work on. If you devote 30-60 min a day to stretching out your hips, legs, and back and strengthening your core you can add distance, stamina, and confidence and take your game to the next level.
CatPredator
Tree Magnet
 
Posts: 365
Joined: Mon Nov 29, 2010 3:54 pm
Location: Twin Cities, MN
Favorite Disc: Aviars

Re: Increasing hip rotation

Postby MrScoopa » Fri Dec 24, 2010 2:39 pm

That's a very good post CatPredator!
T-SWORD, C-ORC, C-FD, S-TL, C-Roadrunner, Z-Buzz, O-Fuse, M-ION
MrScoopa
Tree Magnet
 
Posts: 210
Joined: Mon May 25, 2009 5:51 pm
Favorite Disc: Valkyrie

Re: Increasing hip rotation

Postby zj1002 » Fri Dec 24, 2010 3:14 pm

Yeah yoga can be huge.

There have also been a few short videos done by masterbeo and others on the topic. The one by MB has a simple drill you can do in your house and it helped me learn how to lessen my hip jams. I'll see if I can find it when i get off work
Omega - QMS - MD2 - QJLS - OLF/S - DD - Scorpius
Tell me and I'll forget; Show me and I may remember; Involve me and I'll understand
zj1002
metroid cannon
 
Posts: 3431
Joined: Fri Nov 28, 2008 4:52 pm
Location: Austin TX
Favorite Disc: QMS

Re: Increasing hip rotation

Postby JR » Mon Dec 27, 2010 7:25 am

CatPredator wrote:Most people will see better results from increasing flexibility rather than strength. You can search youtube for "yoga hip openers" and get a bunch of instructional videos from sexy yoga instructors. I also found some hockey goalie exercises to be useful.

Hip stretches often cause a really strong reaction by the body so listen to what it's telling you and figure out what you need to work on. If you devote 30-60 min a day to stretching out your hips, legs, and back and strengthening your core you can add distance, stamina, and confidence and take your game to the next level.


Those are good bit of information and advancement along those lines has helped me along. Try starting from push up position and move one leg to about 90 degrees to the side and start moving the torso back and forth if you don't reach to where your hips and legs stretch try lower. I know one elite player that does this. Another stretch that really works well is to stand on one leg and kick up forward and from the same motion kick back and swing the leg back and forth. After that start swinging the leg from side to side to fairly high positions to really stretch. As always be warmed up before doing this and start ous with less than full motion range to avoid tearing the unprepared and not yet limber muscles. This stretching method is used by competition runners.

Hip jamming can occur with too short and too long steps in the x step but improper planting position in relation to running direction can also jam the hips. If you have excess gut losing weight will lessen internal resistance from the love handles and the forward bumper so that the torso will move faster in relation to the hips. Setting the other handle of a resistance band with handles to a door handle and then twisting the hips to the right of neutral will increase muscle strength. Note that symmetry is healthy so even if you're not a lefty turn to the left as well. I don't know the side exercise machines name in any language but such devices exist. Look around at a gym or ask for those.
Flat shots need running on the center line of the tee and planting each step on the center line. Anhyzer needs running from rear right to front left with the plant step hitting the ground to the left of the line you're running on. Hyzer is the mirror of that.
JR
Scandinavian Video Mafia
User avatar
 
Posts: 11250
Joined: Sun Mar 18, 2007 6:07 am
Location: Finland, sea level
Favorite Disc: About to ace

Re: Increasing hip rotation

Postby Solty » Thu Jan 06, 2011 10:09 pm

id be interested in seeing the MB vids as well..
Image
Solty
Site Admin - Behind The Scenes
User avatar
 
Posts: 3454
Joined: Tue Nov 01, 2005 6:21 pm
Location: NE PA
Favorite Disc: Rancho Roc

Re: Increasing hip rotation

Postby zj1002 » Thu Jan 06, 2011 11:08 pm

here is the vid from a couple years ago. pretty basic stuff, it just goes over how to use the hips properly. I am not sure if this drill will make your hip rotation faster but it should help your throw once you understand the timing. I have noticed drastic differences when I don't jam my hip at the hit.

http://www.youtube.com/watch?v=lDcrO7wPXxU

People with naturally fluid hips are usually world class athletes(or have the potential). last year around spring time I met a professional baseball pitcher at Pease Park. He was pretty new to the game, only playing in his free time(offseason or rehab if recall). You could tell his strong core/hips made him a natural. With just a few tips from me he got out to about 350ft. He couldn't control a disc, but his discs were moving at a considerably faster speed than mine, and with little effort. it was all from his core, and was pretty damn impressive.
Omega - QMS - MD2 - QJLS - OLF/S - DD - Scorpius
Tell me and I'll forget; Show me and I may remember; Involve me and I'll understand
zj1002
metroid cannon
 
Posts: 3431
Joined: Fri Nov 28, 2008 4:52 pm
Location: Austin TX
Favorite Disc: QMS

Re: Increasing hip rotation

Postby CatPredator » Fri Jan 07, 2011 8:48 am

Watch Tim Lincecum pitch...holy shit his hip rotation would rip me in half. Somax Perfomance Institute has some amazing videos about the kinetics of athletic motion on youtube. A lot of the them are about Tennis, Golf, Baseball, and Marathon running but the concepts are applicable to disc.

http://www.youtube.com/user/somaxperfor ... GDlwhITEp8

This is a video about Lincecum, his hip rotation, range, and power. I highly suggest watching it (and anything else you can find about Lincecum, he is an incredible athlete with a very average body type and he would absolutely KILL it on the disc course). The marathon videos also saved my knees and shins and the rest of the videos are interesting to any athlete.

Aside from multiplying your power, not jamming your hip will add years to your healthy playtime. Jamming causes a bunch of extra torque on the lower back and, of course, hip. The way I used to throw made me really fucking sore in the lower back and made me stop playing for 3 months, get in shape, and rebuild my form from the ground up.
CatPredator
Tree Magnet
 
Posts: 365
Joined: Mon Nov 29, 2010 3:54 pm
Location: Twin Cities, MN
Favorite Disc: Aviars

Re: Increasing hip rotation

Postby Monocacy » Fri Jan 07, 2011 7:40 pm

CatPredator wrote:Aside from multiplying your power, not jamming your hip will add years to your healthy playtime. Jamming causes a bunch of extra torque on the lower back and, of course, hip.


This is a great tip! I managed a few putter throws in the yard after dark, concentrating on rotating my hips and pinching with the thumb and index finger. Results were good - lots of throws parked at the practice basket (~160' uphill). Some of my throws pulled 20-30' off to the right, but better aim should come with practice.

Concentrating on rotating my hips before the pull helped me to a) avoid strong-arming, b) avoid jamming my hips, c) avoid over-extending my back, and d) avoid torquing my knee. I think this has potential for fixing some of the persistent flaws in my throw. Thank you very much!

And yes, the neighbors talk about me throwing "frisbees" at night.
Krait - Tern | Jackal - River - Resistor | Truth - Fuse - Zone | Clutch
Discs for sale or trade
Monocacy
Fairway Surgeon
User avatar
 
Posts: 548
Joined: Mon Dec 21, 2009 4:05 pm
Location: Maryland
Favorite Disc: Clutch

Re: Increasing hip rotation

Postby JHern » Tue Jan 11, 2011 8:14 pm

Watch how Lincecum's plant foot anchors the left side of his hip in place, so all his forward momentum is transfered into the forward motion of the right side of the hip, literally forcing the hips to swing open. Releasing the hips then starts the whip, up through the torso, shoulders, elbow, and finally wrist.

Part of his form is motivated by secrecy: pitchers try to hide their grip from the batter as long as possible, so they have less idea of what kind of motion to expect after release.
Japan bag...
Drivers: Starlite Wraith (158g), Gummy Champion Leopard (150g), 1st Run Z-Talon (150g)
Mid-Range: Star Classic Roc (146g), R-Pro Roc (157g)
Putt/Approach: Legacy Protege Clozer (158g), Glow DX Aviar (150g)
JHern
Please ask me about my insider info on pros! Oh GOD please ask me!
User avatar
 
Posts: 2619
Joined: Wed Dec 03, 2008 1:50 am
Location: Tokyo, Japan
Favorite Disc: Clutch

Re: Increasing hip rotation

Postby JR » Tue Jan 11, 2011 9:49 pm

That's what Christian Sandström instructs. And Markus Källström does to even greater extents by not always following through with the left leg stepping past the right foot plant step. If you look at javelin throwers they also try to have a steely stop of the plant having the opposite side of the hip to swing forward with maximum efficiency of the momentum created thus far. Levering the left side of you body forward for a BH throw. You will need good soles with good traction to help avoiding slipping and sliding. Especially on second shots on grass or what have you. I've missed right many times when i inadvertently mange to lock my plant step in place shooting the hips right at a faster pace than usual missing the timing late with the arm acceleration.
Flat shots need running on the center line of the tee and planting each step on the center line. Anhyzer needs running from rear right to front left with the plant step hitting the ground to the left of the line you're running on. Hyzer is the mirror of that.
JR
Scandinavian Video Mafia
User avatar
 
Posts: 11250
Joined: Sun Mar 18, 2007 6:07 am
Location: Finland, sea level
Favorite Disc: About to ace

Re: Increasing hip rotation

Postby Parks » Mon May 09, 2011 6:18 pm

CatPredator wrote:http://www.youtube.com/user/somaxperformance#p/u/10/lGDlwhITEp8

This is a video about Lincecum, his hip rotation, range, and power. I highly suggest watching it (and anything else you can find about Lincecum, he is an incredible athlete with a very average body type and he would absolutely KILL it on the disc course). The marathon videos also saved my knees and shins and the rest of the videos are interesting to any athlete.


I just saw this video on another forum. Its bad ass at illustrating timing and order of events and what should be happening, when we mostly have just text.

Its an advertizement, but has good visuals to match the info we all know. Watch it.
We're at our best when it's from our hips
Parks
1000 Rated Poster
User avatar
 
Posts: 1783
Joined: Fri May 11, 2007 10:42 pm
Location: Spokane, WA

Re: Increasing hip rotation

Postby erb » Mon May 09, 2011 8:01 pm

Yep i too like the lincecum video, and support any other things we can learn from baseball (or any other sport for that matter).
Although pitching a baseball is not the same motion as throwing a disc it still has many similarities. Basically a man trying to get an object away from him as fast and accurately as possible.
You really don't want to pay a guy several mill then see his career cut short because of injuries or just never being able to put it all together. Because of that, baseball teams have pored TONS of money in to analyzing pitching mechanics trying to figure out which players are the best investment. Money and over 100 years of history to go off of, are the two huge advantages that pitching analysis has over it's cousin disc golf analysis. It would be stupid of the disc golf community to not at least take a look at what they have learned.
erb
Tree Magnet
User avatar
 
Posts: 273
Joined: Sun Mar 29, 2009 7:42 pm

Re: Increasing hip rotation

Postby what'shisname » Mon May 09, 2011 10:30 pm

Nice! Thanks for posting and bumping that. Helps a lot with a visual breakdown of the timing.
what'shisname
1000 Rated Poster
User avatar
 
Posts: 1359
Joined: Mon Jul 06, 2009 8:34 am
Location: Calgary
Favorite Disc: PD

Re: Increasing hip rotation

Postby JR » Tue May 10, 2011 3:17 am

erb wrote:Yep i too like the lincecum video, and support any other things we can learn from baseball (or any other sport for that matter).
Although pitching a baseball is not the same motion as throwing a disc it still has many similarities. Basically a man trying to get an object away from him as fast and accurately as possible.
You really don't want to pay a guy several mill then see his career cut short because of injuries or just never being able to put it all together. Because of that, baseball teams have pored TONS of money in to analyzing pitching mechanics trying to figure out which players are the best investment. Money and over 100 years of history to go off of, are the two huge advantages that pitching analysis has over it's cousin disc golf analysis. It would be stupid of the disc golf community to not at least take a look at what they have learned.


Second.
Flat shots need running on the center line of the tee and planting each step on the center line. Anhyzer needs running from rear right to front left with the plant step hitting the ground to the left of the line you're running on. Hyzer is the mirror of that.
JR
Scandinavian Video Mafia
User avatar
 
Posts: 11250
Joined: Sun Mar 18, 2007 6:07 am
Location: Finland, sea level
Favorite Disc: About to ace

Next

Return to Technique

Who is online

Users browsing this forum: No registered users and 3 guests