When striving for excellent results in sports, mobility and strength are key factors that have a significant impact on performance in many disciplines. But it's not just about performance - these aspects are also crucial for injury prevention.
So how can you improve your athletic performance and reduce the risk of injuries? The answer lies in exercises focused on mobility and strength throughout the full range of motion.
Sportsman that possesses great mobility and extreme strength DOMINATES
Professional sports demand extreme levels of mobility and strength and it is clear that athletes who possess great mobility and extreme strength throughout the full range of motion dominate.
Let's consider 4 examples from sports such as football, 110 hurdles, throwing sports, and tennis.
When striking the ball, football players, particularly those in attacking positions,
often need to strike the ball with power and accuracy. A greater range of motion and flexibility in the hips and lower body can contribute to a more effective and forceful strike. For example, Kylian Mbappé would not have been able to score and not get injured if he had not that incredible mobility and eccentric strength - see the post.
Fluidity and precision in hurdler running are heavily reliant on extreme mobility.
Hurdler runners depend on flexible hamstrings and hips, coupled with strength in a full range of motion, to achieve heightened knee lift, efficient hip extension, and impeccable form while clearing hurdles. Incorporating a variety of mobility drills and strength exercises that target the full range of motion is essential for hurdler runners
Throwers in sports such as baseball, softball, javelin, and other throwing disciplines
require over 140 degrees of external rotation, which "steals" the range of motion from internal rotation to enhance performance. This adaptation is not pathological, but rather essential for throwers, increasing angular velocity, and hand speed, and ultimately improving their performance in throwing sports.
When playing tennis professionally, it is crucial to have not only extremely strong and flexible shoulders but also hips,
including the hamstrings and adductors. The side-to-side movements and sudden stops and changes of direction necessitate strong contractions of the adductor group. Particularly on slippery surfaces like grass (e.g., Wimbledon), there is a risk of performing splits and overstretching the groin muscles.
'Wisely chosen mobility exercises not only reduce the risk of acute injuries but at the same time can increase the athlete's performance.'
Therefore, from the previous examples of sports such as football, hurdler running, throwing disciplines, and tennis, it becomes evident that by dedicating time and effort to enhancing mobility and strength in key areas, athletes can not only witness remarkable improvements in their performance but also significantly reduce the risk of injuries.
By dedicating time to improving your mobility and strength, you have the opportunity to enhance your athletic abilities and reduce the risk of injuries. Think about the examples we discussed earlier, such as football, hurdler running, throwing disciplines, and tennis. Athletes in these sports have found great value in incorporating mobility and strength training into their routines, as it helps them perform at their best and stand out in their respective fields.
Mobility challenge course
Over the course of one month, you will engage in a series of 180 carefully chosen exercises designed to enhance mobility. Each day, you will be introduced to 6 new mobility exercises, allowing for gradual progression from simpler movements to more challenging ones. This program is designed to empower sportsmen like you who are dedicated to self-improvement and strive to enhance their mobility, a crucial element for both performance and injury prevention.
Free mobility workout
To inspire, you can try incorporating my 20-minute video featuring a variety of mobility exercises that target the full range of motion.
If you're seeking consultation with a biomechanically-focused physiotherapist passionate about exercise selection, feel free to reach out to me for assistance.
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