Parallel Performance

Parallel Performance We help soccer players get faster and stronger.

09/20/2026

Here are some more gems for hip health, especially for ⚽️ players.

First, we have a high-to-low woodchops from a half-kneeling position. We’re rotating the body from an externally rotated position toward internal rotation, giving us a different rotational option. This can be especially useful for ⚽️ players who spend a lot of time biased toward external rotation.

Next, we have a foot-elevated overhead side bend. The elevation gives us more access to the adductors while the overhead reach creates length through the entire lateral side of the body.

Then we move into a slightly elevated curtsy lunge. Crossing behind and adding the elevation gives us another way to load and create length through the posterior and lateral side of the hip.

Last, we have low box hops. These introduce repeated, low-level impact and require the foot, ankle, hips, trunk, and pelvic floor to work together to absorb and redirect force.

If you’re a ⚽️ player looking to keep your hips healthy, get faster, and get stronger in or out of season, give me a follow.

09/19/2026

Here’s another four bangers for hip health. They’re not for everyone, but I like using movements like these with ⚽️ players.

First, we’ve got hip circles. These are great for articulating the hip as a joint and taking it through a large range of motion. Doing them side-lying creates a different challenge and different restrictions compared to doing them standing or facing downward. The goal is simply to isolate movement at the hip.

Then we move into rotations. Here, we’re blocking off the lower half and asking for rotation primarily through the upper segment of the body. Folding forward helps limit what the hips can contribute and changes where that rotation has to come from.

Next is a split-stance, short-range oblique contraction. We can move into some length, but the emphasis is on contracting and drawing everything back toward the midline. That creates a different line of tension through the trunk and hip.

Last, we’ve got reverse Nordics. Great for loading the front side of the legs through range, particularly the quads, while also challenging the tissues crossing the front of the hip and knee.

If you’re a ⚽️ player looking to get stronger, faster, and stay healthy in the off-season, give me a follow.

09/18/2026

Been really enjoying some of these movements for hip health.

The first one is a little more advanced because it requires a lot of balance and the ability to load the back leg while the knee is flexed. We’re also getting a lot of length through the hip flexor region.

Next is a side bend, or lateral flexion through the spine. This ties into the tissues around the hip and can be a great way to explore more range through the lateral side of the trunk and hip.

Then we move into a tabletop bridge. We’re continuing to get length through the hip flexor region while also opening up the front side of the chest.

Last is a rotational ball slam. Soccer players spend a lot of time rotating and moving in and out of different hip positions. This gives us a dynamic way to rotate, produce force, and bring the body back toward the midline.

These movements can work well as prep work or accessory work to help maintain hip movement throughout the season and offseason.

If you’re a ⚽️ player looking to stay strong, get faster, and keep your hips healthy, give me a follow.

09/17/2026

Hip health. Here are four exercises you can use as prep work or accessory work on your leg days to help keep the hips healthy.

The first exercise is a good old side plank. Make sure you let the hips dip at the bottom to get some length through that lateral side, especially around the outside of the hip. From there, drive the hips back up and contract.

Next, we have alternating side lunges. This is a great exercise for learning how to shift weight from left to right. As you sit into each side, you’re getting some nice length through the glutes, adductors, and backside of the hip.

Then we have jumping lunges. These are great for introducing a more dynamic stretch and contraction. You’re loading the front leg while getting some length through the hip flexor region of the back leg as you switch positions.

Last, we have what I like to call a knee pull-through. This is a great exercise for creating some separation between the upper and lower halves of the body. You’re getting rotation through the hips and trunk while allowing the spine and pelvis to move together instead of keeping everything rigid.

If you’re an athlete looking to get faster, stronger, and stay healthy in and out of season, give me a follow.

09/16/2026

Here are some more gems for hip health for soccer players.

The first exercise is a variation of a Cossack squat. The elevated foot makes the position a little more accessible while still giving us a lot of length through the adductors and allowing us to build strength through that range of motion.

Then we move on to alternating wall tosses. This one emphasizes the ability to rapidly shift weight from hip to hip while getting a quick stretch and contraction through the posterior side of the hip.

Next is a rotational exercise using a stability ball. This is a great way to get some length through the posterior hip and lower back while learning to rotate the hips in relation to the rest of the body. The instability of the ball also makes the movement a little more dynamic.

Last, we have rotational ball slams. As we turn away from the front leg, we’re driving the back femur into internal rotation while getting length through the hip flexor region. We’re also getting some length through the adductors of the front leg.

If you’re a soccer player looking to stay healthy while getting faster and stronger in the off-season, give me a follow.

09/15/2026

Here are some great exercises to use either as a warm-up or as accessory work during a strength training session. They help improve mobility while also keeping the hips strong and healthy for ⚽️ players.

The first exercise is a split side-split hinge. The goal is to push the hips back while maintaining your position over the working leg. You’re going to get a lot of adductor lengthening and work, while also loading the posterior side of the leg you’re balancing on.

Then we move into a hip flexor exercise, mainly focusing on lengthening the front of the hip. You can perform this with both feet supported, but here I’m using one leg to anchor.

Next are wall ball dribbles. These are great for getting the body turned toward the front leg and exposing the hip to more internal rotation, especially since a lot of soccer players tend to be very ER biased.

Last is a low squat hop with arm movement. This is a great way to mobilize the trunk while also getting the hips moving through a deeper squat position in a more dynamic way.

If you’re a ⚽️ player trying to stay healthy in and out of season while also getting faster and stronger, give me a follow.

09/14/2026

We’ll keep things simple with this one. These exercises are super beneficial, especially for ⚽️ players, because we’re working through different planes of motion and exposing the hips to positions we might not normally train.

The first exercise focuses more on the hip flexors and the musculature around the front of the hip, taking that area through a larger range of motion. This can also have a lot of carryover to running and sprinting.

Then we move on to the adductors. With this one, we want to make sure we cross the midline of the body so we’re not only lengthening the adductor group, but also learning how to actively shorten and contract it.

The last one is a staggered-stance RDL. We’re mainly loading the front leg, while the back leg is there for support rather than being the primary focus. This gives us another way to load the posterior hip and hamstrings in a more unilateral position.

If you’re a ⚽️ player who wants to stay healthy in season and off season, add some of these into your program.

And if you want to get faster, stronger, and stay capable throughout the season, give me a follow.

09/13/2026

Here are another four hip gems for soccer players.

First, we’re introducing some controlled hip circles. Keep the leg long and controlled and try to draw as big of a circle as you can directly from the hip. The goal is to explore the hip socket through different positions and build control throughout that range.

Next, we move into banded hip abduction. One thing I really want here is for the leg to cross the midline before coming back out. That allows us to fully lengthen the lateral side of the hip before we abduct again, rather than only working one portion of the movement.

Third is a prone hip extension hold between two pads. The goal is to keep the entire body hovering between the pads while maintaining position. Pad placement matters. The farther apart they are, the more demanding the exercise becomes. This has a lot of carryover to learning postural control and maintaining good positioning when sprinting.

Last, we have a front foot elevated side bend with an overhead band. The band is pulling us toward the side of the elevated foot while we close the space between the ribs and hip. There’s a lot happening through the lateral hip and trunk here, and the goal is learning to control that position rather than avoiding it.

These aren’t the meat and potatoes of your program. They can be used as warm ups, movement prep, or accessory work. Their value is exposing the athlete to different positions and teaching them how to control those positions.

For a ⚽️ player, that matters. You need options if you want to stay healthy through the season and offseason while continuing to get faster and stronger.

Follow for more.

09/11/2026

Some more hip drills for healthy hips for ⚽️ players.

First, we have hip circles. These are great for learning how to actually articulate the hip and move it through its available range of motion. You can perform them slowly with control or speed them up and make them more dynamic.

Then we move into hip airplanes. Now we’re challenging the hip while standing on one leg and moving between adduction and abduction. We’re getting the glutes and adductors involved while controlling the pelvis, and because we’re maintaining a hinge, we’re also getting a lot of length through that posterior hip.

From there, we segue into another hinge variation. This time we’re in a staggered stance, but the goal is to really load the back leg. This helps you understand what it feels like to shift and load one side of the hip. In this case, I’m loading that left posterior hip and getting a lot of length through the glutes.

Last but not least, we have a front-foot-elevated crossover, bringing the opposite elbow toward the knee. The elevated foot creates a hip hike while the crossover brings the obliques into the movement, especially the internal oblique on the side we’re turning toward. That combination of pelvic motion and trunk rotation has a lot of carryover to the way the trunk and pelvis have to work together during running.

If you’re a ⚽️ player in the offseason looking to build healthier hips, stay strong, and get faster on the field, give me a follow.

09/11/2026

Some more of these phenomenal exercises for hip health.

Exercise number one gives us another way to hinge. As we move farther forward, gravity increases the demand on the hamstrings. Once we find that point of tension, we can push the hips back and get even more length through the hamstrings and the entire posterior side.

Then we move into this kneeling side bend. Why is this important for hip health? Because there’s a lot happening around the hips and pelvis. As we side bend in this position, we close the gap between the rib cage and hip, creating a hip hike, while lengthening the opposite side. Being able to hike and shift the pelvis is important because the pelvis isn’t supposed to stay perfectly level when we move. It constantly changes position when we run, cut, and change direction. This gives us another way to expose the hips and pelvis to those positions and learn to control them.

Then we move into this tabletop locomotion drill. This one is phenomenal for movement prep and just an overall warm-up. We’re getting the shoulders, spine, pelvis, and hips working together while moving through space.

Finally, we go into a forward lunge with an emphasis on moving faster. We’re getting plenty of work around the knee, but more importantly for the hips, look at what’s happening with the back leg. We’re forcing that knee to drive into the ground and then accept force at faster rates than what we normally get from a traditional lunge.

If you’re a ⚽️ player who wants to stay healthy in the offseason while also getting stronger and faster, give me a follow.

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