Essential Mobility Movements for Every Training Program
Coaches, there are certain mobility exercises that should be considered non-negotiable in any well-rounded training program. Personally, I integrate these movements into daily sessions to support long-term athletic performance and injury prevention.
Throughout our lifting sessions, we often superset key flexibility drills—such as Toy Soldiers, RDL Walks, and band-resisted stretches—between sets. These not only promote movement quality but also maintain engagement during rest periods.
Additionally, we strategically incorporate mobility work into our dynamic warm-ups, targeting specific areas of tightness or dysfunction. This proactive approach helps prepare athletes for the demands of training while reinforcing proper movement patterns.
- Shoulder Mobility Movements:
3. Ankle Mobility Movements:
4. Team Band Stretch at the end of every workout! (Hip Mobility)
5. Piriformis Glute Stretch
6. Hip Mobility using Hurdles
7. Shoulder Mobility
8. Shoulder Mobility (Shoulder Dislocations) using the Collegiate Series Body Bar Flex. The bar will go from the from of your body to the back with your arms straight.
9. Squat to Stand – this is a 4 step process.
10. Hip Mobility
Christopher Chase on Mobility & Stability – Lecture performed at annual Pierce College Strength and Conditioning Clinic in June, 2013.
