Mobile Endurance Training

Mobility first! Before you can stabilize, load, and perform you must have the freedom to move. Learn the keys to assessing what needs to be addressed, how to improve, and enhance your trining. “The Big Three”, ankles, hips, and shoulders, are the most mobile joints in the body. Identify any deficits, and move on from areas that meet a functional standard. Remember, mobility and stretching do not make you fit, but can inhibit your ability to get fit and perform if they do not have their functional range of motion. Test, intervene, rest. Once you move well, go train!

Interested in assessing your mobility? Sign up for a complimentary coaching call to discuss coaching and assessment options, or head over to our marketplace for the full program delivered in app.

 Assessments

 Breathing

 Protocol:

·      Inhale for 10 seconds, slowly and completely. Hold your breath for as long as you can.

·      Record your time

Result       

 ·      Satisfactory 20 seconds

·      Fit 40 seconds

·      Athletic 60 seconds

·      Elite 80+ seconds

Ankles

 Protocol:

 Plantar Flexion:  From neutral (12 O’clock) Point your toes as far as you can.

Optimal Result: 20-50 degrees (1:30-3:30 on a clock). Not range of motion, and symmetry left to right.

Dorsiflexon: From one knee, drive your forward leg knee straight over your big toe (12 O’clock) as far as you can, keep your foot flat, heal completely down.

Optimal Result: 2-4 inches (5-10cm) of forward travel. Note distance and symmetry left to right.

Hips

Protocol: Seated tall, on the edge of a highchair or table, knees bent over the edge, pull one leg back and out of the way. Keeping your hips down, externally rotate the other leg, by reaching with your foot across midline as far as you can. Then internally rotate the same leg, by reaching your foot out and to the side as far as you can. Repeat on the other side.

Optimal Result: 35-45 degrees ( 3-4 O’clock or 8-9O’clock on the respective legs and direction) of both internal and external rotation, each leg. 

Shoulder Internal Rotation 

Protocol: Lie on your side, knees bent, legs stacked, head supported, shoulder blades stacked downside elbow in line with your shoulder, bent at 90 degrees. Lower your arm to the floor as far as you can, keeping your shoulder blades stacked, and downside shoulder on the ground. 

Optimal Result: 70 degrees of internal rotation (4:30 or 7:30 on a clock) 

Segmental Rotation 

Protocol: Standing tall, legs together, feet touching. Rotate slowly as far as you can to one side, looking behind you. Return to the middle and repeat to the other side.

Optimal Result: 50 degrees (trailing shoulder visible from behind or 5 or 7 O’clock)

Drills

Ladder Breathing: 4/4/4/4 Nasal inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, hold for 4 seconds. Repeat adding 1 additional second for each until you cannot continue. Perform daily. Progress duration week to week as tolerated. 5/5/5/5, 6/6/6/6, etc 

Ankle Contract Relax: From one knee, use your hands to press your knee straight forward over your big toe to your end range. Hold for 60 seconds. Reach a little further with each exhale. Holding that range of motion, press your toes into the floor for 10 seconds, sink a little deeper. Then pull your toes up for 10 seconds, sink a little deeper, and note new range of motion. Perform as many sets as possible until you reach a plateau. Perform daily, as needed. 

Hand Supported 90/90: Seated tall, with your hands behind, fingers pointing backwards, spread your feet 3-5 feet wide. Lower both knees together to the right, reaching for the floor. Return to the center and reach both knees to the left. Keep your feet wide enough to allow your trailing knee to fall behind your outer foot. Repeat 10 full round trips right to left. Use contract/relax at your end range, by pressing your knees down for 10 seconds holds, and note increase range or ease side to side. Perform up to 3 sets of 10, daily, as needed.

Sleeper Stretch Contract Relax:  Lie on your side, knees bent, legs stacked, head supported, shoulder blades stacked downside elbow in line with your shoulder, bent at 90 degrees. Lower your arm to the floor as far as you can, keeping your shoulder blades stacked, and downside shoulder on the ground. Using your free hand, press into your forearm and hold for 60 seconds. Lower a little more with each exhale. Then press into your top hand resisting any movement for 10 seconds, pull your lower arm away and little lower. Repeat at the new baseline until you plateau. Perform daily as needed. 

Quadruped T-Spine Rotation: On all fours, hand and knees, hands under your shoulders, knees under your hips. With an inhale, reach with one arm across and under your body and loaded shoulder. Exhale reach and twist away and up towards the ceiling, turning and following your hands with your eyes and neck. Repeat for 10 repetitions both sides. Perform up to 3 sets of 10, daily, as needed.

Ankle, hip and shoulder integrated pattern:  Standing in a split/staggered stance. Front foot flat, back heel elevated. Push your hips back, as you reach down and across your front foot, with your opposite hand as far as you can. Stand up tall and repeat for 10 reps each side. Perform up to 3 sets of 10, daily, as needed.