Leg Tapping - Dynamic Knee Raises

Leg Tapping – Dynamic Knee Raises

Leg tapping is a dynamic hip flexor movement which targets hip flexor mobility and hip flexor strength, as well as the rhythmical movement which is important for handball goalkeepers.

The hip flexors are a group of muscles that bring the thigh and trunk of the body closer together. They play a main role in maintaining flexibility, stability, and strength in the lower body. Improving hip flexor mobility can lead to improved performance, reduced risk of injury, and better overall movement efficiency.

Hip flexor mobility is crucial for handball goalkeepers because it’s improving their ability to make fast, dynamic movements, crucial for saving shots from various angles. Improved mobility in the hip area reduces the risk of common injuries by promoting flexibility and strength in movements. It also increases the range of motion, allowing goalkeepers to reach further and make important saves. Additionally, good hip flexor mobility contributes to better agility and stability, enabling fast changes of direction, and maintaining balance during the game. Lastly, it supports better posture and core strength, which are very important for optimal performance in handball goalkeeping. In essence, focusing on hip flexor mobility equips handball goalkeepers with the physical capabilities needed for top-level performance and injury prevention.



The Significance of Hip Flexor Exercises

  • Improved Range of Motion – Regular hip flexor exercises improve the flexibility and range of motion, allowing goalkeepers to perform low saves (with side step or sliding technique), quickly change directions, and improve their agility.
  • Improved Strength – Strengthening the hip flexors contributes to more powerful leg movements, essential for explosive jumps and quick lateral movements in goalkeeping.
  • Injury Prevention – Tight hip flexors can lead to lower back pain, hip pain, and injuries. Mobility exercises help in preventing these issues by keeping the muscles flexible and strong.
  • Better Posture and Stability – Strong and flexible hip flexors contribute to better core stability and posture, which is important for maintaining balance and coordination during the game.


Is Hip Flexor Mobility Important For Handball Goalkeepers?

Hip flexor mobility is incredibly important for handball goalkeepers. Here are a few reasons for that:


Quick, Dynamic Movements

Handball goalkeepers need to make sudden, explosive movements to save shots from various positions and angles. Good hip flexor mobility allows for faster and more efficient movement in front of the goal, enabling all different goalkeeper movements and save reactions.


Injury Prevention

Strong and flexible hip flexors help in preventing common injuries associated with the high-intensity actions of goalkeeping, such as strains or sprains. This is particularly important given the wide range of movements goalkeepers perform during training and matches.


Improved Range of Motion

Better range of motion in the hip area enables goalkeepers to have a bigger range of movements, with which they can cover bigger area of the goal. This can be the difference between a good save and a great save, allowing goalkeepers to reach shots at the very extreme and far angles of the goal.


Improved Agility and Stability

Agility and stability are core components of a goalkeeper’s skill set, allowing for fast chanegs of direction and maintaining balance after making a save reaction or when landing from a jump. Hip flexor mobility exercises improve core strength and stability, contributing to overall agility.


Better Posture and Core Strength

A strong core and good posture are vital for goalkeepers. These qualities help in maintaining balance and stability, especially when dealing with very powerful shots from small distances. Hip flexor exercises often engage the core muscles, which in turn support better posture.


Leg Tapping on the Goal Post with Knee Raise

In the video below, you can see a version of leg tapping exercise for handball goalkeepers, where the leg tapping is performed on the goal post by dynamic knee raises.

This specific exercise involves tapping the leg against the goal post while raising the knee, presumably as part of a dynamic warm-up or training routine for goalkeepers.



Benefits of The Leg Tapping Exercise

  • Dynamic Stretching – This movement provides a dynamic stretch to the hip flexors, preparing the muscles for the demands of the game by mimicking the movements and rhythms experienced during play.
  • Coordination and Rhythm – The rhythmic nature of the exercise enhances coordination, timing, and spatial awareness, essential for goalkeepers to time their jumps and dives accurately.
  • Engages Core Muscles – Performing this exercise requires balance and core engagement, thereby strengthening the abdominal and lower back muscles in addition to the hip flexors.
  • Mimics Game Scenarios – The action of raising the knee while tapping the leg against a goal post simulates the quick leg movements needed to make saves, improving reaction time and agility.


The dynamic nature of the leg tapping on the goal post with knee raise, alongside other hip flexor exercises, prepares the body for the fast, explosive movements required in the game, contributing significantly to a goalkeeper’s agility, stability, and overall game presence. Regularly practicing these exercises can make a big difference in a goalkeeper’s ability to perform at their best.

The blend of dynamic movement and rhythm that leg tapping provides, prepares the body physically and sharpens mental focus and spatial awareness, essential qualities for great performance on the handball court.


Implementing Hip Flexor Exercises in Goalkeeper Training

Incorporating hip flexor exercises into the training is essential for handball goalkeepers. Starting with dynamic hip flexor stretches before moving on to more strength-oriented exercises provides a comprehensive approach. It’s important to focus on both flexibility and strength to achieve the best results. Exercise examples like the leg tapping on the goal post with knee raises (like in the video below) can be complemented with different options of knee raises, lunges, leg raises, and hip thrusts for a well-rounded hip mobility routine.


In Conclusion

In summary, for handball goalkeepers, having strong and flexible hip flexors isn’t just an added bonus, it’s a fundamental aspect of their physical preparation. It aids in improving performance, preventing injuries, and making sure they can move with the speed, agility, and efficiency required at the highest levels of the game. As a coach or an athlete focusing on this area, you’re setting a strong foundation for exceptional goalkeeping performance.



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All content (such as text, data, graphics files, images, illustrations, videos, sound files), and all other materials contained in www.vanjaradic.fi are copyrighted unless otherwise noted and are the property of Vanja Radic Coaching. If you want to cite or use any part of the content from my website, you need to get the permission first, so please contact me for that matter.