We loose mobility over the course of the season due to repetitive movements and the joint stress associated with them. If we don’t address restoring and improving joint mobility we will increase our risk of injury and performance will decrease. Having the ability to access our full joint range and get into the positions we need to get into allows athletes to fully express their athleticism given they are strong, powerful, and explosive. When we lose mobility and neglect improving it, we diminish the ability to achieve a desired body position and we alter our movement patterns, making us less effective and efficient at performing whatever task we need to execute- hitting, throwing, sprinting, fielding, etc.
The simple solution, perform an Intra- game multi- joint mobility drills to keep increase your body temperature, restore or improve your mobility. Not only do we need to address multi- joint mobility as a part of our every day warm- ups, we need to perform mobility drills during the game to improve/ increase body temperature, joint positions so we can access full joint range of motion and move effectively and efficiently so we’re physically prepared for the demands of the game.
Every half inning when you come in the dugout perform 1-3 multi- joint mobility drills to keep your body temperature up, improve your mobility, and stay loose throughout the game. The amount you need to do depends on the position you play and how active you are during the game. If you’re a relief pitcher and you’re not very active early in the game, you may need to do a little more to stay loose. If you’re a starting pitcher or a position player and you’re involved in a lot of plays, you may just want to do some soft tissue work or error on the side of doing less to stay loose during the game. You know and understand how your body feels and what you need to do to make sure you’re feeling good, moving well, and performing well, now all you need to do is execute.
1) Downward Dog into Overhead Reach
2) Walking Spider-Man Lunge with Overhead Reach
3) Heel to Butt & Lateral Lunge with Arm Driver
4) Half- Kneeling Windmill
5) ACU Mobility Pin and Stretch Posterior Shoulder