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Arcadia's Strength and Conditioning Coach, Todd Barnes, shares his mobility circuits for shoulders, hips and ankles. He uses tennis balls, foam rollers and different mobility and activation exercises in order to increase the mobility in these joints. Increasing mobility in these joints is great for any sport. Todd Barnes provides great insight on how to improve your game by increasing mobility.
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Arcadia UniversityKnights Strength & Conditioning
Mobility Circuits- Shoulder Mobility #1Station #1 Station #2 Station #3
SMFR-Tennis Ball Mobility-PVC ActivationSleeper Posterior CapsulRelease Overhead Squats Upright Row & PressUpperBack Lateral Lunge & Press Diagonal Pull-aparts Pronated
SMFR-Foam Roller Windmills Diagonal Pull-aparts SupinatedLat Floor or Wall Slides No MoneysThoracic Extension
Notes: Reps: 10 total reps for all mobility movements, 5-8 reps for bands, 15 total reps for no moneys(5 pronated, 5 supinated, 5 neutral)
Mobility Circuits- Hip Mobility #1Station #1 Station #2 Station #3
SMFR-Tennis Ball Mobility ActivationPiriformis Step-ins x8 Lateral Band Walk x6-8Hip Flexor Iron Cross x8 Standing Ext Rotation x6-8SMFR-Foam Roller Scorpions x8 Side Hip Lifts x6-8Piriformis Spider Lunges x8 Single Leg Bridgex6-8Adductor Lateral Lunges x8 S.L. Squatx6-8Hip FlexorNotes:
Mobility Circuits- Ankle Mobility #1Station #1 Station #2 Station #3
SMFR-Tennis Ball Mobility Activation
CalfWall-Bent Knee Dorsi Flexionx8 Ankle Rotations-Light Band
Anterior TibialisWall-Straight Leg DorseFlexion x8 S.L. Squat 2-1-1
Foot Circles-Clockwisex8 Squat to Calf RaiseSMFR-Foam Roller Circles-Counter Clockwisex8CalfAnterior TibialisNotes: No Shoes.
Todd Barnes, MS, CSCS, NASM-PESHead Strength & Conditioning CoachArcadia University Office: [email protected] Follow us onTwitter @Arcadia_SandCFacebook @ facebook.com/arcadiaSandC
