Football coach Herm Edward is famous for saying, “The best ability is durability.” I believe we can take that phrase to the next level: “The best ability is durability; the best durability is mobility + strength.” Your athlete’s ability to stay durable—to stay on the field—is to stay mobile and strong.
This opens up a bigger discussion on mobility vs. stability. Mobility is defined as the ability to produce a desired movement. Stability, by contrast, is the ability to resist an undesired movement. Mobility and stability occurs during all the “Big 3” exercises, at multiple joints, with every rep.
Mike Boyle and Gray Cook popularized a framework to help you simplify the confusing mobility vs. stability discussion. This joint-by-joint approach is an outline that tells us, in general terms, if a joint needs to be stable or mobile during play. The basics of their outline is included below:
Proper mobility drills and warm-ups are the toughest things to learn. Part of this is the terminology involved; everyone knows what a Squat or Deadlift is, yet with the recent explosion in mobility programs, the number of “trademarked” or “modified” movements, each with their own designation, has many people confused.
Therefore, I wanted to create a short and sweet mobility menu with simple explanations. These exercises form the foundation of all movement meant to promote strength and balance while reducing the chance for injury. The goal for every person is to have a full range of motion (proper mobility), allowing them to be pain-free, injury free and perform at their most effective and efficient level.
Hips/Glutes Activation
Low Back/Core Stability
Ankle Mobility
Hip Mobility
Thoracic Spine Mobility
Hamstring Flexibility
Full Body Mobility
