How to Train Your Hip Flexors for Speed in the Open Chain

Today’s show is with Lance Walker.  Lance is the Global Director of Performance at the Michael Johnson Performance Center where he designs and implements performance training programming for local and international youth, collegiate, and professional athletes in all sports. Prior to MJP, Lance served as Director of Performance Training at Integrated Athletic Development, as well as having served as an assistant strength coach with the Dallas Cowboys, as well as the University of Oklahoma.  Lance is also a current Registered Physical Therapist in the state of Texas, giving him a unique blend of skills and lenses by which to observe athletic performance. In looking at what makes athletes operate at a high level, we can’t go too far without looking at the actions of the pelvis and spine.  As both a strength coach, and physical therapist, Lance has detailed knowledge of both the anatomy and fine-tuned function of this region, as well as more global concepts, linking it to sprinting and general strength training. For today’s show, Lance takes us on a journey of hip function, and how that function ties into sprinting and athletic movement.  He goes into pelvic dynamics in the weight room (including some important points on split squatting and the hips), as well as how using horizontal resistance combined with vertical exercises can drive unique and more specific adaptations.  Finally, talks about some key strength movements to achieve better pelvic function for speed and resiliency. Today’s episode is brought to you by SimpliFaster and Lost Empire Herbs.  For 15% off your Lost Empire Herbs order, head to www.lostempireherbs.com/justfly View more podcast episodes at the podcast homepage. Timestamps and Main Points 5:30 – How Lance looks at the action of the pelvis in sprinting and human movement 19:00 – Pelvic dynamics in bilateral sagittal plane activity (squatting and deadlifting) versus sprinting, and helping athletes determine their own individual squat depth 21:30 – How a rear foot elevated split squat can create lumbo-sacral torsion that could provoke injury in the pelvis 34:30 – How to help athletes who are not reciprocal in the pelvis improve their pelvic action in sprinting, and Lance’s view on core and trunk training for athlete 38:00 – The role of hip flexors in training for speed and athletic performance 50:30 – How adding horizontal band resistance can dynamically change strength training exercises 54:30 – The idea of hip separation in fast sprinters (front knee and back knee distance) and if this is a good idea to specifically train in practice “That pelvis motion, rotation and listing, that’s my focus now, both from a dysfunction standpoint and a speed standpoint” “The body needs to set up and list the pelvis to be fast” “Optimized motion should probably be the approach, and let’s just not stabilize the tar out of it and make everything move around this stable, fictitious pelvis” “It’s like you are setting the spring so when you throw it, it abducts, externally rotates and extends, and when it hits the ground, it’s still rotating” “There was this incredible increase in pubic symphysis issues… there was this mad rush to load this split stance stuff, because, nobody hurt their back anymore, and “it’s more functional”” “Hip flexor strength is a thing!” “Just stretching the hip flexors, and strengthening the abdominal wall doesn’t help (anterior pelvic tilt) those people” “When you are doing your leg drop series, don’t put your hands under your pelvis” “(Regarding the supine leg drop test without the low back arching up) The one’s that have a lot of issues, the bottom 10-20%, chronic hamstrings, spondy, all those things, yeah that’s a test (that failing fits with getting hurt more often)” “That’s a key concept in hamstring rehab is training the hamstring while training the hip flexor” “We worked with elite distance runners at MJP, and the more elite they were, the more positive their Thomas test was (poor hip flexor mobility)” “Fast freaks are not putting a lot of pressure into the ground after neutral… the ones that suck, they are the ones still putting pressure into the ground after center” “These elite sprinters are not hitting directly below their body, they are hitting 6” in front of their body” “I’m anti-deceleration, we are doing a dis-service by teaching others to slow down” “All of us that get to work with athletes, or patients, we are shepherds to this adaptation, we are not driving adaptation.  Don’t kid yourself; the human body, that is the magic maker” About Lance Walker Lance Walker is the Global Director of Performance at the Michael Johnson Performance Center in McKinney, Texas where he designs and implements performance training programming for local and international youth, collegiate, elite, and professional athletes in all sports. Lance previously served as Director of Performance Training at Integrated Athletic Development and was responsible for the training and/or physical rehabilitation needs of over 150 active professional athletes from the NBA, NFL, MLB, PGA, CBA, and CFL. Lance served three seasons as Assistant Strength and Conditioning Coach with the Dallas Cowboys. Prior to joining the Dallas Cowboys, Lance held strength & conditioning positions at the University of Oklahoma and Casady School, Oklahoma City, where he worked directly with athletes across many sports, including football, basketball, track, golf, gymnastics and wrestling. Lance also holds a Bachelor's degree in Physical Therapy and a Master's degree in Exercise Physiology from the University of Oklahoma. He has contributed to over 20 professional publications in sport science and presented at over 15 national conferences. Lance is a former Certified Strength and Conditioning Specialist and a current Registered Physical Therapist in the state of Texas. Combining his sports medicine and rehab sciences background, with 23 years of performance training experience, Lance is recognized globally as a leading expert, innovator, and pioneer in youth athlete development, high-performance training systems integration, and multi-disciplinary sports performance training methodology.