Mobility Program: Part 1

Key Points

• Purpose of Mobility:
• Enhances movement efficiency by opening up chains of movement (kinetic chains) as well as improves flexibility across multiple joints, not just isolated areas like hamstrings.
• Benefits for Pickleball Players:
• Helps players reach optimal positions on the court.
• Reduces the risk of injuries and promotes effective body management.
• Contributes to feeling better and moving more freely during gameplay.
• Key Aspects of Mobility:
• A gentle form of exercise designed to improve range of motion and joint functionality. Essential for recovery and long-term body management.
• Injury Consideration:
• Stop immediately if a movement causes pain or aggravates an existing injury. Adjust exercises based on personal limitations to prevent further injury.
• TIP: Before stretching, take a photo and measure how far you can comfortably get your knee past your ankle and then take a photo again once advanced to track progress
• Purpose:
• Focuses on mobilizing the ankle joint, essential for pickleball movements as well as improves functionality by opening and elongating the joint and surrounding muscles.
• How to Perform:
• Stand with one foot flat on the ground near a wall, hands at chest height. Push the knee forward over the foot while keeping the heel firmly on the ground.
• Aim for "end range" where the stretch is uncomfortable but not painful.
• Key Tips:
• Maintain heel contact with the ground throughout the movement.
• Perform the exercise on both sides for balanced mobility.
• Gradually aim to move the knee further past the toes to enhance range of motion.
• Tempo:
• Use a steady, dynamic tempo to encourage fluid movement and joint opening.
• Purpose:
• Opens the hip joint stretches the adductors as well as improves mobility and prepares the body for lateral court movements.
• How to Perform:
• Stand with feet wide apart and parallel. Bend one knee and drop into a side lunge, keeping the other leg straight. • Alternate sides, maintaining fluid motion:
• Key Tips:
• Keep feet flat on the ground without shifting.
• Sit back into the lunge to deepen the stretch.
• Avoid turning the feet to ensure maximum stretch in the adductors.
• Tempo:
• Perform with a steady, flowing movement to enhance mobility and dynamic flexibility.
• Purpose:
• Opens up the hip flexor and quadriceps.
• Mobilizes and stretches the entire front line of the body.
• How to Perform:
• Position the front foot flat on the ground, with the back knee supported by a towel or mat if needed.
• Drive the hips forward, ensuring the front knee tracks over the middle of the foot.
• Swing arms upward with each forward movement to enhance the stretch along the body.
• Key Tips:
• Maintain good contact with the ground through the front foot.
• Breathe through the stretch to improve relaxation and mobility.
• Repeat the movement on both sides.
• Additional Advice:
• Use padding under the back knee for comfort if performing on a hard surface.
• Purpose:
• Opens the ankle joint and stretches the calves, preparing for dynamic movements.
• How to Perform:
• Place hands on the ground, with forefoot grounded and heels off the floor.
• Drive heels aggressively downward to stretch and elongate the calves.
• Key Benefits:
• Enhances ankle flexibility.
• Stretches calves and lower hamstrings for better mobility on the court.