Stability based on how fast we move is radically different than how we presently train stability. Currently stability training is a mixed bag of balance props, core work and motor learning strategies. But when we are in motion… jumping, landing, climbing, everything changes!
The collision of equal and opposing forces creates stability in movement.
When the foot hits the ground in a specific direction… it’s the collision of equal and opposing force that creates stability. That collision orients from the hip muscles…. the equal and opposing force is torque i.e.. rotation.
Consider the unpredictable ways we move. Stability training must include ground force hip rotation in all planes of motion in order to successfully improve stability in high speed movement and change of direction.
The hip joint allows the femur to move in all directions and rotate. The equal and opposing force is specific muscles in a specific plane of motion.
In order for a muscle to stabilize movement the full length of the muscle must fire. That length involves a rotational component.
For example: when moving forward, rotational torque in internal rotation must equal rotational torque in external rotation to optimally stabilize flexion. Video demo.
Which direction are you moving in? Forward, backward or side to side movement activates specific muscles … each direction involves a major muscle group.
The four muscle groups of the hip are the flexors, the extensors, the abductors and the adductors. To check if hip muscles are fully functioning and able to stabilize movement, a simple rotation test can be preformed. Equal and opposing rotation in a specific position creates stability in that particular muscle group.
Power is also created from stability. Equal and opposing force also allows for power production via the winding up and winding down for safe, powerful loading and unloading of torque.
Whether your movement goal is stability, precision, speed, or power… equal and opposing rotation is the way to train and condition the engine of your body… the hip muscles.