Exercise Library
MOBILITY & FLEXIBILITYintermediate
Hip Airplane
A dynamic drill simulating the takeoff position — the hip airplane challenges full-plane hip mobility on one leg, directly improving joint freedom at takeoff. Stand on one leg, extend the other behind, arms out, and rotate around the hip axis.
Hip capsule, glute med, piriformis, core2-3 sets × 5-8 reps per side
Coaching cues
- 1.Support knee slightly bent — never locked
- 2.Rotate from the hip joint — not the waist
- 3.Range grows gradually — don't force
- 4.5-8 slow controlled rotations per side
Detailed training method
[Steps]1. Stand on one leg with a soft knee→2. Extend the other leg back→3. Arms out to the sides→4. Rotate the body around the hip axis→5. Slow and controlled→6. 5-8 reps per side
[Common Errors]✗ Rotating from the waist→the hip is the axis ✗ Too fast→control it ✗ Support knee locks→keep it soft
[Progressions]Eyes open→closed→soft pad→arm load→dynamic rotations
[Jump-Specific]A dynamic joint drill simulating the takeoff position; challenges full-plane hip mobility on one leg; directly raises joint freedom at takeoff
Related exercises
Ankle Dorsiflexion Stretch
A key limiter of takeoff depth — every 1cm of ankle dorsiflexion means a deeper takeoff angle, longer force application and higher jumps
Hip Flexor Stretch
Unlock hip-extension potential — limited hip extension is associated with reduced takeoff drive, and hip-flexor stretching can help restore it
Thoracic Spine Rotation
Unlock arm-swing potential — thoracic rotation directly affects swing amplitude and jump efficiency (the thoracic spine should contribute ~35-40° of rotation)