Building an Athlete — Hip/Trunk Power & Separation

If you want smoother cuts, harder jukes, faster turns, and better throwing power… this is where it starts.

Hip–trunk separation is what separates high-level athletes from everyone else.

In this video, we break down how to build hip–trunk separation, rotational control, and proper power sequencing — the fundamentals behind elite on-field movement.

Most athletes try to move with their arms or upper body…
But the athletes who dominate understand this:

Your hips create the power.
Your trunk transfers the power.
Your upper body expresses the power.

When your hip–trunk sequencing is solid, you:
• Cut sharper with less wasted motion
• Rotate faster and safer
• Juke without losing balance
• Throw and twist with more lower-body power
• Reduce low-back strain during explosive movement
• Become harder to guard in every direction

I’ll cover 3 of our go-to drills for building real hip–trunk athleticism — without overloading the spine or joints:
1. Half-Kneeling Pallof Press
2. 90/90 Hip Rotations
3. Standing Cable/Band Rotational Pull (Sequencing Drill)

These movements train hip mobility, trunk stability, rotational control, and the ability to separate your lower body from your upper body — the exact mechanics you need to move like an actual athlete.

Whether you play flag football, soccer, basketball, lacrosse, or any field sport, mastering this pillar will instantly make you smoother, faster, and more efficient on the field.

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