Glute Ham Supine Band Cocontraction 

Glute Ham Supine Bnd Kicks COC

Coaching Points: 

  • This exercise incorporates 3 Way Foot Position Integration for Athletes Posterior Chain Series
  • Head flat on the ground: Instruct the athlete to position their head flat on the ground, maintaining a neutral neck position. Emphasize the importance of keeping the head aligned with the spine throughout the exercise. Encourage the athlete to avoid excessive lifting or dropping of the head.
  • Hips in the air: Instruct the athlete to lift their hips off the ground, creating a bridge-like position. Encourage the athlete to maintain a stable and controlled hip elevation throughout the exercise.
  • Straight legs: Instruct the athlete to keep their legs straight during the exercise. Emphasize the importance of maintaining proper leg alignment to target the desired muscle groups effectively.
  • Kick from the hips: Instruct the athlete to initiate the kicking movement from the hips. Emphasize the importance of using the hip flexor muscles to drive the movement. Encourage the athlete to focus on controlled and powerful kicks, avoiding any jerky or uncontrolled motions.
  • Toes pointed away: Instruct the athlete to point their toes away from their body during the exercise. Emphasize the importance of maintaining proper foot positioning for optimal muscle engagement and range of motion. Encourage the athlete to flex the foot and point the toes in the direction away from the body throughout the exercise.

Simple Coaching Points 

  • Keep the head flat on the ground and maintain a neutral neck position.
  • Lift the hips off the ground to create a bridge-like position.
  • Straighten the legs and engage the quadriceps and hamstrings.
  • Initiate the kicking movement from the hips with controlled and powerful kicks.
  • Point the toes away from the body throughout the exercise.

Alternate Exercises

  1. Glute Ham Supine Ball Kicks Rebound