Attacking Flexibility and Mobility at SOAR

Without question, the number one weakness of my clients across the board is flexibility and mobility (or lack of). According to Mike Boyle, flexibility is the range of motion around a joint and mobility is how well the joint moves. For example, holding a hamstring stretch would be flexibility and performing forward leg swings is mobility. Even if you don't completely understand the difference, please understand that both are extremely important for all athletes.

In the past, we really only focused on flexibility post workout. After much research, I have made some changes to our program both in warm - up and post workout. Here is an example of what I have done at SOAR to improve flexibility and mobility in our athletes.

1. We foam roll prior to every session to decrease muscle density. To be brief, foam rolling is basically self -massage.

2. All clients 14 and up perform some static stretching (flexibility) prior to their dynamic warm - up. Then those clients perform glute activation exercises with bands and on the floor. The glutes are probably the most important muscle in terms of speed and power and a lack of glute activation can lead to lower back pain.

3. After glute activation, clients perform mobility drills and dynamic stretching. So in the first 10 minutes of the session now, flexibility and mobility is our main focus. After dynamic stretching, clients then move into our speed drills such as skips, high knees, butt kickers, ect.

4. Beginner clients still perform our hip mobility program prior to each lifting session. Our more advanced clients still perform it at least once per week.

5. All clients have been giving a stretching sheet to do at home. Most of the reading I have done lately has told me that it is hard to improve flexibility immediately after a hard workout. So it is now on my clients to get it done at home.

6. We offer yoga class on Sundays at 4pm. Although I wish more of my athletes we in it, the class has gotten great reviews. We plan to offer another session at the end of April.