Hip drop series


Stand on a step or a box 4 to 6 inches high. All the movement comes from a drop of the hip. The free leg (non supporting leg) barely touches and quickly returns to the up position. Do 20 rapid reps. Keep your arms at your side, do not use them aid in balancing. There are five positions.1) Straight 2) Side 3) Straight back 4) Rotate 5) Step across. I believe this activates the intrinsic muscles of the hip and also mobilized the low back. It is a remedial exercise so it can and in all probability be done everyday. The pictures are of Jose Reyes, starting shortstop for the NY Mets.

Vern Gambetta

Vern Gambetta

Director at Gambetta Sports Training Systems
Vern is the Director of Gambetta Sports Training Systems. He has been the a conditioning coach for several MLS teams as well as the conditioning consultant to the US Men's World Cup Soccer team. Vern is the former Director of Conditioning for the Chicago White Sox and New York Mets. He has lectured and conducted clinics in Canada, Japan, Australia and Europe and has authored six books and over one hundred articles related to coaching and sport performance in a variety of sports. He has a BA in teaching with a coaching minor and an MA in Education with an emphasis in physical education from Stanford University.
Vern Gambetta


Athletic Development Coach & Consultant. Founder of GAIN Network. Proud dad. Love to read everything.
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Vern Gambetta

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