Hip hurts in roundoffs

[nee_m]

My roundoffs aren't perfect, so that's definitely 1 big problem - but I'm working on them. My cartwheels are fine as I can do them on a balance beam so I know that's not the problem with my roundoffs. My right hip always hurts a lot after working on them and I find my rebound isn't strong enough or high enough to even begin working on a back handspring or tuck. Some of the other girls in my class have complained of the same hip pain or shoulder pain in roundoffs. It almost feels as though the right hip is clunking and grinding against the joint. Any ideas of what's going wrong?

[Blairbob]

Make sure you are landing on the balls of your foot rather than your heels.

This is really a crapshoot without looking at your hip mobility and seeing if your hips hurt somewhere in there. A lot of these tests can be found in KStar's mobilityWOD.

Lay on back, hold one leg in air, bend at knee at 90 degree angle and test internal and external rotation. You should be able to rotate your lower 45 degrees out or in.

How's your butterfly? Any lower back tightness? Any tightness above that hip? This will probably show up in a pike position as well.

Do a pigeon stretch? Feel anything in your ITB?

Maybe you're landing the RO more on one foot than the other. As for shoulder pain that could be a matter of one arm being weaker than the other, especially the shoulder on the first hand placement.

[nee_m]

My hips are hypermobile in some angles (like pigeon) but not in others (front splits). My lower back is pretty flexible but it might be weak? Another gymnast mentioned that my roundoff pain might be attributed to that...

I'll take a video of my roundoff next time to see whether or not I'm heavier on one foot. Thanks for the ideas.