Hip Flexor Foam Roll Sports Performance Exercise

12 Jun Hip Flexor Foam Roll Sports Performance Exercise

Hip mobility is imperative for optimal performance of the rotary athlete. Limitations in mobility of the ball and socket joint of the hip can impede performance of the throwing and striking athlete. In order for optimal mobility of the hip to occur, extensibility of the soft tissues surrounding this joint must be present.

Why It’s Important: Extensibility in the soft tissues surrounding the hip provide the opportunity of this joint to move through the required ranges of motion of the rotary athlete. Execution of the golf swing, baseball swing, overhead throwing motion, and strokes in tennis require the hips to be active in multiple planes of motion. This allows the athlete to perform the athletic actions of their sport optimally.

One component of soft tissue extensibility can be addressed via self myofascial release exercises. These exercises utilize a massage ball, stick, or foam roller to improve extensibility in soft tissues. Self myofascial modalities address extensibility via improvement in viscosity of the fascia system and muscle spindle activity.

Improves Your: Soft tissue extensibility, viscosity in the fascia system, and muscle spindle activity

Target Area: Hip Flexor

The Common Problem: Limitations in the extensibility of soft tissues surrounding the hip joint impede the hip from moving through the required ranges of motion for optimal performance. The results of which are; lower power outputs, inefficient movement patterns, increased potential for injury, and overall lower levels of performance.

The Solution: The implementation of self myofascial release exercises to improve soft tissue extensibility in the tissues surrounding the hips.

Hip Flexor Foam Roll

Set Up:

  • Lay flat on the floor with the right knee bent at approximately 45 degrees
  • Place the foam roll parallel to your body on the front of the left leg in the hip
  • Extend the left leg straight and place both hands on the floor above shoulder height



  • Slowly roll moving the foam roll down the front of the left leg towards your knee
  • Continue to roll until the foam roll is resting mid way down the thigh
  • Return to the starting position of the exercise and repeat 3-5 times


About Performance Coach Sean Cochran: Sean Cochran, one of the most recognized performance coaches in sports today. A career spanning positions with 2 major league baseball organizations, over 10 years on the PGA Tour and work with top professionals including three-time Masters, PGA, and British Open Champion Phil Mickelson, future hall of fame Trevor Hoffman, and Cy Young award winner Jake Peavy provides Sean a proven track record of success.  He has been involved in the production of numerous performance videos and authored books including; Performance Golf Fitness, Complete Conditioning for Martial Arts, and Fit to Hit. He has been a presenter of educational seminars for numerous organizations including the world renown Titleist Performance Institute.