Whether you’re a professional athlete or a weekend warrior, mobility exercises are an important part of your training routine. These exercises improve your range of motion, which can help you move more efficiently and reduce your risk of injury.
There are many different mobility exercises that you can do, but some are more effective than others. In this guide, we’ll share 10 of the best mobility exercises for athletes:
1. Lunges
Lunges are an excellent mobility exercise for athletes. This exercise is great for building strength, improving balance, and increasing flexibility. To perform a lunge, stand with your feet hip-width apart and take a big step forward. Bend your front knee and lower your back knee towards the ground. Push off your front foot to return to the starting position. You can also add weights to increase the intensity.
2. High Knees
High knees are a great way to warm up your muscles before a workout or game. This exercise helps to improve your range of motion and coordination. To perform this exercise, stand with your feet hip-width apart and alternate bringing each knee up towards your chest as quickly as possible. Keep your core engaged, and don’t forget to switch legs.
3. Butt Kicks
Butt kicks are a great way to warm up your lower body and improve your range of motion. To perform this exercise, stand with your feet hip-width apart and alternate bringing each heel up towards your butt as quickly as possible. Keep your core engaged, and don’t forget to switch legs.
4. Skipping
Skipping is a great way to improve your coordination and agility. To perform this exercise, stand with your feet hip-width apart and alternate jumping from one foot to the other. Keep your core engaged, and don’t forget to switch legs. You can also add in variations such as side skips or high knee skips.
5. Bear Crawls
Bear crawls are a great way to increase your core strength and coordination. To perform this exercise, get into a bear crawl position (on all fours) and alternate crawling forward and backward. Make sure to keep your core engaged and alternate which arm and which leg you’re moving.
6. Crab Walks
The crab walk is a great mobility exercise for athletes. It helps to strengthen the core, hips, and shoulders while improving balance and coordination. To perform the crab walk, start in a seated position with your hands and feet on the floor. Lift your hips off the ground and walk forward and backward using your hands and feet. To make the exercise more challenging, you can add a medicine ball or a resistance band.
7. Inchworms
Inchworms are a great way to increase your lower body and core stability. This exercise involves walking your hands forward while keeping your legs straight, then walking your feet up to meet your hands. It’s important to keep your core engaged throughout the entire movement. This exercise will help improve your balance, coordination, and flexibility.
8. Superman Holds
Superman holds are a great way to strengthen your core and improve your posture. This exercise involves lying on your stomach, then raising your arms and legs off the ground simultaneously. Try to hold this position for 30-60 seconds, then lower your arms and legs back to the ground. This exercise will help strengthen your lower back and abdominal muscles, which can help improve your posture and reduce back pain.
9. Side Planks
Side planks are great for strengthening your core, obliques, and shoulders. To perform a side plank, start by lying on your side with your feet together, your elbow directly beneath your shoulder, and your hand on your hip. Lift your hips up off the ground and hold for 30-60 seconds. Make sure to keep your body in a straight line and avoid allowing your hips to sag. Repeat on the other side.
Bonus Exercise when you get good at Side Planks: CORE Abdominals
10. Wall Windmills
Wall Windmills are a great way to improve your upper & lower body mobility. To perform a wall windmill, stand with your feet shoulder-width apart, head, shoulders, butt & feet against the wall. Place the back of your hands on the wall, arms shoulder height, pinch your shoulders together and move your upper torso side to side. Do 10-20 reps and than widen your stance 8-inches, repeat 5 times.
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The ten mobility exercises for athletes presented in this guide are a great way to improve performance and prevent injury. They are designed to increase flexibility, reduce muscle stiffness, and develop overall balance in the body. By incorporating these exercises into your workout routine, you can improve your performance, reduce your risk of injury, and improve your overall physical health. With regular practice, you can become a better athlete and achieve your goals. Check out the BAMmetrics system to track and improve your mobility. BAMmetrics products are portable, easy to use, and—if you’re already working out—they seamlessly integrate into whatever fitness or sports program you love. Get our metrics-based exercises for pain by trying out our BAMmetrics Starter Package today! Follow us @BAMMETRICSConclusion