Bodyweight Isometric Catches for the Hip

An isometric contraction is one where the muscle produces force but maintains its length. Isometric training strategies are a hugely important tool for two main reasons.

Firstly, the very nature of an isometric muscle contraction is the reason it is so valuable to a field sport athlete. Many sporting movements are performed in a plyometric fashion, and do not involve great lengthening and shortening at the joint. Think of an athlete changing direction on the field. They do not flex and extend a great amount, but instead plant the foot and rebound quickly. Joint specific isometric training is used to train muscle groups and joints at positions and angles that we would see in sport. The goal is to improve strength and stiffness in these specific positions, so that we can better utilize the stretch reflex quality of the tendon. For example, a field sport athlete who increases position specific strength and stiffness at the ankle, knee, and hip in positions similar to those utilized during ground contact, would be better able to employ the elastic qualities of the tendon during sprinting.

Secondly, due to the lack of lengthening and shortening that occurs during an isometric muscle contraction, there is less internal damage to the muscle tissue, and therefore usually less delayed onset soreness.

Isometric training can be classified as “overcoming” which involves producing force against an immovable load, or “yielding” which involves producing enough force to stop momentum. Yielding isometrics can be further segmented into holds of varying intensity and time. An “isometric catch” involves a brief period of flight, followed by a catch. This catch will result in a greater initial impact force and will demand stiffness in order to hold this position with proper form. The keys to performing these movements correctly are high levels of pretension and being able to maintain proper positioning in the catch position to avoid unwanted flexion/extension of the joint.

The video below shows 4 examples of bodyweight isometric catch exercises targeting the hip complex.

1. Hamstring Bridge Iso Catch

2. Groin Plank Iso Catch

3. Glute Plank Iso Catch

4. Hip Flexor Iso Catch

This is an advanced training technique. Lower intensity isometric training methods such as isometric holds and isometric pushes should be used first with progression through relevant loading strategies. Personally I like to use exercises like the ones above in relatively low volume as part of a warm up for a training session targeting the speed end of the FV Curve.