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PTS - The Source for Sport and Performance Training. We specialize in Athlete Development.
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Mobility Training
Reduce your chances of injury with mobilization training

Search through our collection of Exercise Videos and integrate them into your workouts!

When reviewing sport injury rates and the etiological mechanisms of sport and athletic injury, that is, how and when sport injuries occur, the research reveals that the primary cause of athletic injury is related to excessive physical loading of particular muscles groups or muscle chains, where the physical load either acutely or chronically exceeds the tensile load capacity of the acting muscle chains.

Of particular concern when attempting to reduce the risks of sport induced injury is increasing the body's, and limb-segments' ability to absorb the combination of internal and external forces encountered during sport and athletic movements. This requires the ability to generate strength of varying magnitudes under varying physical loads and speeds, across different muscle lengths. Mobility Training, where the aim is to increase the functional contractile length and strength profiles of co-contracting muscle groups through Range-of-Motion (ROM) training, is an effective method at developing the ability to generate and endure long muscle actions that contribute to joint stability and postural control.

The exercises illustrated here are examples of "Mobility Training" movements that act to lengthen active muscle chains and develop functional postural stability required for success in sport activities.

All free-body, closed-kinetic-chain exercises where the training athlete is actively moving throughout the exercise (think, not sitting on a weight machine) can be used as mobilization training. Elements of physical load (weight lifted, speed of movement, range of movement, sets, reps and rest) should be prescribed relative to the training athlete's experience and movement competence. Due to the higher degrees of movement inherent to "Mobility" training, it is recommended that young and inexperienced athletes begin the exercise in a "free-body" state.
Knee Hug to Forward Lunge with Torso Rotation Stretch
Squat to Hamstring Stretch
Split Squat to Torso Rotation Stretch
Torso Rotation in Hip Flexion
Walking Lunge with lateral Torso Flexion
Walking Forward Lunge with Torso Rotation
Kneeling Hip Flexor | Quadriceps Stretch
Deep Lateral Lunge - Shuffle
Hip Slides

Lateral Lunge to Plate Press
Quadruped External Hip Rotation with Leg pushes and pulls
Supine Leg Extensions | Glute Pushes

45o Diagonal Lunge with Stability Ball

45o Diagonal Lunge with Stability Ball on BOSU Ball
Knee Stand Lateral Bounding

Lateral Bounding

Lateral Squat Walk
Sumo Squat - Body Weight
Overhead Squat

Kneeling Adductor Kick-Out with Torso Rotation

Kneeling Adductor Stretch

Hip Butterfly's
Side Plank with bottom Leg Pulls & Pushes
Push-Up hold on Stability Ball with Leg Pushes & Pulls

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This website is not intended to provide medical advice whereby any and all exercise suggestions or recommendations contained within should not be taken as such. Please review the PTSI Privacy Policy and Authorized Use Policy and consult your physican before engaging in any activity described in this website.
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