Mobility is the combination of flexibility and stability and is the most important work done to prevent injury. Athletes that practice mobility, practice staying healthy. Within any given range of motion or movement, an athlete must be able to maintain fluidity of motion (movement free of tightness or pain). If an athlete has a hard time with any given range of motion (ie arm circles, lunges, reaching overhead, rotating, bending, etc) this means they may be at a higher risk of injury and need to improve upon the joint stability and strength within the specific movement. One of the best ways to become more mobile is to try static stretching paired with strength-focused isometric holds. An example of this would be doing an isometric goblet squat for 30 seconds followed by a hip opening lunge stretch like our lizard crawl. This protocol repeated about 3 rounds would be an ideal and quick way to build more mobility in the hip joints.
One of the most successful ways we have helped athletes develop their mobility is by incorporating mobility movements/routines either as part of the warm-up, cool down, or in between sets during training. It is most advantageous for us to include mobility as part of the training routine because it will not be seen as separate or “extra” work on top of the training routine, it is seen as part of the training routine. This is a key component of what makes our routines unique and beneficial to all athletes, we prioritize mobility just as much, if not more than all other aspects of training (strength, speed, conditioning). With our balanced approach, athletes do not have to think about what to do, they just show up, stay consistent, and put an equal amount of focus and effort into every pillar of our program – mobility is a major key to unlocking athletic potential.