SPORT-SPECIFIC MOBILITY DRILLS

Sport-Specific Mobility Drills

Targeted mobility exercises designed for optimal performance in 10 distinct sports

🏃 Track & Field (Sprinting)
  • Hip Flexor Band Mobilization
  • Sprinter Hamstring Swings
  • Ankle Dorsiflexion Wall Stretch
  • Toe-to-Glute Dynamic Bounds
🏋️ Olympic Weightlifting
  • Overhead Squat PVC Drill
  • Thoracic Spine Foam Extensions
  • Wrist Flexion Stretch on Bench
  • Snatch-Grip Shoulder Openers
🎾 Tennis
  • Rotational Lunge Reach
  • Shoulder Windshield Wipers
  • Forearm Extensor Smash
  • Split-Stance Side-to-Side Opens
⚽ Football (Soccer)
  • Groin Rock Backs
  • Standing Hip CARs
  • Ankle Circles with Resistance
  • Lunge-to-Kick Extensions
🏀 Basketball
  • Lateral Lunge Glider Slides
  • Wall Ankle Stretch for Jump Loading
  • Arm Drive Mobility Flow
  • Quad Pullbacks into Reach
🏈 American Football
  • Banded Front Rack Opener
  • Quadruped Hip Circles
  • Scapular Push-up Plus
  • Split Stance Shoulder Rotations
🥋 Martial Arts
  • Deep Lizard Lunge with Twist
  • Seated Spine Rotations
  • Kneeling Hip Opener to Side Kick
  • Neck Circle Warm-Up
🏑 Hockey
  • Split Squat Thoracic Reaches
  • Groin Circles with Band Resistance
  • Stick Swings with Shoulder Rotation
  • Wide Stance Pulse Drops
🏌️ Golf
  • Standing Thoracic Twists with Club
  • Glute Bridge with Reach Rotation
  • Hip Airplanes
  • Neck-to-Spine Integrated Mobility Flow
🏐 Volleyball
  • Overhead Band Traction
  • Wall Pec Stretch with Rotation
  • High Lunge to Shoulder Sweep
  • Ankle Pop-Up & Load Drill
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