Mobility Program: Part 2

Key Points

• Purpose: A comprehensive mobility exercise that improves flexibility, rotation, and joint activation and targets the hips, thoracic spine, and legs.
• How to Perform (Beginner Version): Front foot forward with a 90° knee bend; opposite hand on the ground in line with the foot.
• Push the knee outward while keeping the foot grounded.
• Lower the same-side arm, rotate upward following the hand with your gaze, and repeat.
• Advanced Version: Lift the back knee off the ground while performing the same movement.
• Adds more intensity to the hip joint and stretches the back leg.
• Key Tips: Maintain steady tempo: start slow, then increase speed as technique improves.
• Focus on full range of motion and proper alignment.
• Purpose: Opens up the front of the hips for improved mobility during pickleball play and stretches hamstrings, lower back, and adductors.
• How to Perform: Start in a squat position, placing fingers under your feet.
• Pull gently against your feet as you extend your legs upward to stretch the hamstrings and back.
• Return to the squat position to open up the hips and repeat.
• Key Tips: Adjust foot width and depth of squat based on your flexibility level.
• Ensure a smooth, fluid movement throughout the exercise.
• Gradually increase the tempo as you become more comfortable with the motion.
• Adaptation for Beginners: Take a wider stance and perform a less deep squat to accommodate limited flexibility.
• Purpose: Opens and strengthens the adductors (inner thighs), which is essential for lateral movement, as well as enhances flexibility and range of motion for wide court coverage.
• How to Perform: Start in a wide-knee position with feet flat on the ground and hands placed under shoulders.
• Rock hips gently backward and forward, challenging your range of motion without causing pain.
• Gradually increase depth into the movement over repetitions.
• Key Tips: Maintain a comfortable, controlled range; avoid pushing too far to prevent injury.
• Keep movements smooth and progressive to build flexibility and strength.
• Benefits: Prepares the adductors for wide, controlled movements on the court.
• Reduces the risk of strain or injury during play.
• Take a wider stance and perform a less deep squat to accommodate limited flexibility.