Good news for athletes and fitness enthusiasts: there's more to peak performance than just strength training and cardiovascular exercises. Incorporating mobility drills into your workout routine can significantly enhance your athletic performance. We've rounded up the top 5 mobility drills that every athlete should incorporate into their training plan.
Why are mobility drills important?
Mobility drills are essential in preparing your body for rigorous physical activities, reducing the risk of injury, and improving your overall performance. They help to increase your body’s range of motion, flexibility, agility, speed, and strength. Plus, they're also excellent for improving your body's coordination and balance.
1. Lunge with a twist
This drill targets your lower body and core. It's great for improving your hip mobility and rotational ability. Here's how to perform the drill:
- Stand upright with your feet hip-width apart.
- Take a step forward with your right leg and lower your body into a lunge.
- Keep your left leg straight and twist your torso to your right.
- Return to the standing position and repeat on the other side.
2. High knee marches
High knee marches focuses on improving hip mobility. This drill can be especially beneficial for runners and athletes who need to improve their stride length.
- Stand tall with your feet hip-width apart.
- Lift your right knee as high as possible while swinging your opposite arm.
- Lower your right knee and repeat with your left knee.
3. Hurdle step overs
Hurdle step overs are excellent for enhancing hip, knee, and ankle mobility.
- You will need a hurdle or a similar object for this drill.
- Stand on one side of the hurdle with your hips facing it.
- Lift your leg sideways over the hurdle, leading with your knee. Repeat with your other leg.
Inchworms target the whole body, increasing both mobility and core strength.
- Start in a standing position with your feet shoulder-width apart.
- Hinge at the hips and touch the floor with your hands.
- Walk your hands forward until you're in a plank position.
- Walk your feet up to your hands in small steps.
5. T-spine windmill stretch
This drill focuses on the thoracic spine, promoting mobility and improving rotational ability.
- Start in a tabletop position with your shoulders directly above your wrists and your hips above your knees.
- Place your left hand behind your head and rotate your torso to your left.
- Try to touch your left elbow to your right arm.
- Return to the starting position and repeat on the other side.
These five mobility drills are a great way to kickstart your warm-up routine, but they can also be a great addition to your daily workout. Incorporating these exercises into your training routine can help to improve your agility, flexibility, and overall performance.
Remember, always listen to your body and adjust the difficulty level of each drill according to your comfort level. It's important to not push yourself too hard initially. It's better to gradually and safely increase the intensity of your drills. Hydrate well and take rest periods as needed.