Lower Body Mobility

Program Type: Mobility Training

Length: 4 weeks

Frequency: 5 days per week

Lower Body Mobility is a 4-week program designed to increase joint range, flexibility, and functional movement for all player. By focusing on the hips, knees, ankles, and surrounding soft tissue, this plan improves movement efficiency, reduces injury risk, and supports better performance.

Through dynamic stretches, mobility drills, and functional activation exercises, athletes will develop stronger and more flexible lower limbs.

By the end of the program, players will move with greater freedom, maintain better posture under load, and be more resilient to the physical demands of the sport, improving both performance and longevity.

Plan Structure

The plan is structured to progressively enhance your mobility over the 4 weeks, with each week building on the previous one to ensure continuous improvement.

1. Week 1: Introduction to basic mobility exercises focusing on hip and ankle flexibility.
2. Week 2: Increased intensity and complexity of movements, incorporating more dynamic stretches.
3. Week 3: Focus on integrating mobility work with strength exercises for enhanced performance.
4. Week 4: Final week emphasizes maintaining flexibility while preparing for more advanced movements.

The plan includes 2 types of sessions:

1. Mobility Focused Sessions
2. Dynamic Stretching Sessions