Four Daily Mobility Drills For Athletes

            

Over the Christmas Period you will be sitting for long periods either in front of the TV, driving to somewhere or doing a “Sam Briggs” style Marathon Row on Christmas Day.

All of which are sitting!

So take 2 minutes out of your busy schedule to mobilise your body with the following 4 exercises:

1.     Passive to Active Hang

2.     Jefferson curl down

3.     Deep Squat and Reach

4.     Easy Bridge

1. Passive to active hang

The passive part of the hang stretches the muscles of the Pectorals and Lat Dorsi.

The active part of the hang isometrically strengthens the depressors of the scapula.

2. The Jefferson Curl or controlled roll down

This is a controlled global spinal flexion exercise that starts in the standing position. 

You then put your chin on your chest and spinally flex from cervical, through Thoracic then finally into Lumbar.

3.     Deep Squat and Reach

Squat down as deep as you can.

For balance you might need to hold onto something for balance.

Reach up with one arm and rotate your Torso towards that arm.

4.     Easy Bridge

This is a tough exercise if you are tight on your anterior structures (Pecs, Abs, Hip Flexors and Quads).

Sit on the floor with your hands behind you and fingers facing away.

Bend your knees at 90 degrees.

In one movement, lift up your pelvis as high as you can and at the same time push down through straight arms and extend your shoulders.

Whatever you are doing, try these 4 mobility drills for 30 seconds each. 

That’s only 2 minutes per round.

Try 2-3 Rounds for optimal benefit.

Get mobilising!

Video: https://www.youtube.com/user/Calisthenicmovement

Do you need to Bulletproof your Snatch?

So, 17.3 was all about the Squat Snatch.

Did your Squat Snatch let you down?

I’m not surprised.

That’s what happened to me!

The Squat Snatch is a high level skill movement that got heavier as you fatigued.

So you now know that the Snatch is your goat.

But what can we do to injury proof this movement?

It is not uncommon for injuries like shoulder dislocations and knee pain from the speed and power of this Olympic Weight Lifting Movement.

Check out this video from Barbell Brigade:

https://www.youtube.com/user/bartkwan

There are significant risks to the Snatch.

The first being have you got the range of movement to perform an Overhead Squat?

Most athletes are lacking that end of range movement in this challenging exercise.

The Overhead squat tests flexibility in the thoracic spine, hips, knees and ankles.

If you are missing range in any of these joints then catching weight at the bottom of the Snatch becomes difficult.

I you are lacking range of movement at the ankle joint then Weight Lifting shoes will really help.

If you are still struggling try putting some plates under your heels. Then gradually decrease the plates over time.

The key is getting the bar overhead working on thoracic extension and shoulder joint elevation.

Try lying back on a foam roller with the roller in your mid-back, hands behind your head and extend back.

Practice overhead squats at least once a week. It will take longer than you think!

Don't worry about the depth initially, focus on the correct position overhead.

If you can't overhead squat, you probably should not be Snatching yet.

Progressing to quickly without allowing the time for the tissues to adapt may lead to injury.