Many may underestimate the importance of a well-rounded pre-workout routine.
However, dynamic stretching and mobility exercises are a crucial part of setting yourself up for success.
This type of preparation not only enhances athletic performance but also significantly reduces the risk of injury.
The requirement for mobility exercises can vary greatly depending on the type of sport or activity you're involved in.
Today we'll be focusing on four common sports: running, tennis, basketball, and weight training.
Mobility for Runners
Running places high demands on the lower body and core. Therefore, it's necessary to effectively warm up these areas before any running activity to ensure optimal performance. Here are some drills to help you do just that:
- Leg swings: Stand upright and swing one leg forward and back in a controlled motion to open up the hips. Do 10-15 reps on both sides.
- Walking lunges: Take an exaggerated step forward into a lunge, keeping the knee behind the toe. Do 10-12 each leg.
- Inchworms: Bend down, placing both hands on the floor. Walk your hands out to a push-up position, then back to standing. Repeat 5-10 times.
- Calf raises: Extend the ankle fully while raising up onto the balls of your feet. Keep the tension as you lower back down. Repeat 30 times.
- Side leg raises: Balance yourself by holding onto a wall. Keeping a soft knee, raise one leg out the side, tap the floor, then lift back up. Repeat 20 times on each leg.
Mobility for Tennis Players
Tennis requires not only a mobile core but also flexible shoulders and hips for powerful rotations and side to side movements. The following drills cater to these needs:
- Shoulder circles: Rotate shoulders forward and backward, making large circular motions. Do this for 30 seconds in each direction.
- Arm swings: Stand with arms straight out to the sides. Swing one arm across the body, pulling the shoulder and core. Alternate and repeat on both sides for 10 reps.
- Wrist circles: Loosen up the wrists, which are critical for gripping the racket, by rolling them in circular motions forward and backward.
- Side lunges: Step one leg out to the side, lowering into a side lunge. Drive back to the start and repeat for 10-12 reps on each side.
- Sumo squats: Face your toes outward with a wide stance. Push your hips back as you lower into a squat, keeping knees aligned over toes. Repeat 12-15 reps.
Mobility for Basketball Players
Basketball demands flexibility, agility, and vertical jumping power. Accommodate these requirements with the following mobility exercises:
- Ankle circles: Lift one foot slightly off the floor and rotate the ankle in both directions for 30 seconds on each foot.
- Heel/toe walking: Walk forward and backward, stepping from heel to toe to utilize ankle mobility. Repeat for 20 yards.
- High skips: Skip forward, lifting the knee and swinging the opposite arm. Aim to maintain an erect posture. Repeat for 20 yards.
- Backpedal: Take exaggerated steps backward, pushing off the toes while keeping the chest upright. Repeat for 20 yards.
- Squat swing: Squat halfway down, then explosively extend up onto your toes, swinging your arms overhead. Repeat 10-15 reps.
- Spiderman lunge: From a push-up position, step one foot outside of your hand and drop into a deep lateral lunge. Alternate sides for 10 reps on each leg.
Mobility for Weight Training
Strength training requires mobile joints along with core and shoulder stability. Implement the following mobility drills to enhance your strength training routine:
- CAT/CAMEL: On all fours, arch your back up then press it down. Repeat 8 -10 times.
- Shoulder circles: Make forward and backward circles with your shoulders to open the joint mobility needed for presses.
- Elbow circles: Extend one arm straight out with palm facing down. Make small circles with the hand in both directions. Repeat 10 times.
- Spinal twists: Sit upright, grasp one knee, and twist to extend the spine and look behind you. Hold for 30 seconds on each side.
- Side bends: Stand with feet hip-width apart. Clasp hands above your head and lean to one side, stretching the full length of your torso. Repeat 5 times on each side.
Conclusion
In conclusion, conducting sport-specific warm-ups before training or competing is crucial for activating the muscles to be used, increasing your range of motion, and improving overall performance.
It also helps to reduce the delayed onset muscle soreness that occurs after a workout. Implement the mentioned routines for a noticeable difference in your sporting performance and recovery.
Stay fit my friend,
Michael
Founder & CEO