Butterfly Flow Pattern For Hip Flexibility and Stability
I first learned about this concept of flow drills from Dr. Andreo Spina of www.FunctionalAnatomySeminars.com, so this is not my invention.
It is an idea worth sharing, however, so I wanted to present this flow to you because I think you will like it, and it will help you with not only hip flexibility, but also stability. Together the two elements make up your “mobility.”
The goal of the flow pattern is to move from one position to the next as smoothly as possible, you can try different paces for the movement, but be aware that going quickly helps hide defects in your movement pattern.
If you can go slowly with perfect control and smooth transitions from one position to the next, that is really what we are after:
For those of you wondering why the headline says “butterfly” and this looks nothing like the goalie butterfly made famous by Patrick Roy, as mentioned in the video it is based on the butterfly stretch, which doesn’t look like the butterfly position but will help you when you are in one. A new approach to the old butterfly stretch was introduced in an earlier article and video here at InGoal and is worth revisiting now.
You will also notice in the video that I get a little “plop” down to my one hip (I think it is my left hip, when I am moving to my left) – this defect in the pattern highlights an issue in my movement. In this case, it is likely a lack of external rotation/abduction on that side so I cannot open up my hip and lower my pelvis all the way under control.
Start with three to five slow rotations in each direction – and pay attention to your movement.
Do you need a little “hitch” to get started?
Do you need to use your hands to get past a sticking point?
Do you lose your balance?
Over time, try to smooth it all out.
Let me know if you like this one by leaving a comment below and I will be sure to share some others with you.
Hockey strength and conditioning coach Maria Mountain, MSc specializes in off-ice training for hockey goalies. As the founder of www.GoalieTrainingPro.com and the owner of Revolution Sport Conditioning in London, Ontario, Maria has trained Olympic Gold medalists, a Stanley Cup Champ and athletes from MLB, NHL, AHL, CHL, CIS and more.
You can get a FREE 14-Day Flexibility program for goalies HERE!