🧘 Mobility work isn't just for adults. Young athletes who do regular hip and shoulder mobility work have significantly lower injury rates. Here's a 10-minute routine. 🔄
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1/ Restricted hip and shoulder mobility forces compensation — loading joints and tissues not designed for that stress.
Athletes with limited hip mobility had 2.6x higher ACL injury risk.
Source: Dallinga et al., International Journal of Sports Medicine (2014)
2/ Hip mobility — 3 moves (5 min, post-practice):
1️⃣ 90/90 Hip Stretch — 60 sec each side
2️⃣ Deep Goblet Squat Hold — 60 sec
3️⃣ Dynamic Hip Flexor Lunge — 10 reps each
Do AFTER practice. Static holds before activity reduce power output.
3/ Shoulder mobility — 3 moves (5 min):
1️⃣ Sleeper Stretch — 45 sec each side
2️⃣ Cross-body Shoulder Stretch — 45 sec each side
3️⃣ Thoracic Rotation in Quadruped — 10 reps each
Critical for swimmers, baseball players, volleyball players, and gymnasts.
4/ How often:
✅ Daily: 5–10 min post-practice
✅ Rest days: 15–20 min full-body routine
✅ Pre-game: Dynamic activation only (no static holds)
5 minutes daily beats 45 minutes once a week. Consistency is everything.
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