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General Mobility Program

The following is an example of a mobility training unit that could form part of an athlete's training session (Reynolds 1995)[1].

Joint Rotations

From a standing position with your arms hanging loosely at your sides, flex, extend, and rotate each of the following joints:

  • Fingers
  • Wrist
  • Elbows
  • Shoulders
  • Neck
  • Trunk and shoulder blades
  • Hips
  • Knees
  • Ankles
  • Feet and toes

Upper Body

Arm Swings

  • Overhead/Down and back - Swing both arms continuously to an overhead position and then forward, down, and backwards. 6 to 10 repetitions
  • Side/Front Crossover - Swing both arms out to your sides and then cross them in front of your chest. 6 to 10 repetitions

Neck Mobility

  • Flexion/Extension - Tuck your chin into your chest, and then lift your chin upward as far as possible. 6 to 10 repetitions
  • Lateral Flexion - lower your left ear toward your left shoulder and then your right ear to your right shoulder. 6 to 10 repetitions
  • Rotation - Turn your chin laterally toward your left shoulder and then rotate it toward your right shoulder. 6 to 10 repetitions

Trunk and shoulder girdle movements

  • Flexion/Extension - Slump shoulders, tuck your chin toward your chest, and drop your chest forward slightly. Then pull your shoulders back, raise your chin up, and lift your chest while arching your back slightly. 6 to 10 repetitions
  • Lateral Flexion - With your arms at your sides, bend sideways at the waist to your left, and then bend sideways to your right. 6 to 10 repetitions
  • Rotation - With your hands in front of your chest and elbows out to the sides, twist at your waist to the left, and then back to the right. 6 to 10 repetitions

Lower Body

Hip circles and twists

  • Circles - With your hands on your hips and feet spread wider than your shoulders, make circles with your hips in a clockwise direction for 10 to 12 repetitions. Then repeat in a counterclockwise direction
  • Twists - Extend your arms out to your sides, and twist your torso and hips to the left, shifting your weight on to the left foot. Then twist your torso to the right while shifting your weight to the right foot. 10 to 12 reps on each side

Leg Swings

  • Flexion/Extension - With your weight on your left leg and your right hand on a support for balance, swing your right leg forward and backward for 10 to 12 repetitions. Repeat with the left leg for 10 to 2 repetitions
  • Cross Body flexion/Abduction - Leaning slightly forward with your hands on a wall and your weight on your left leg, swing your right leg to the left in front of your body, pointing your toes upwards as your foot reaches its furthest point of motion. Then swing the right leg back to the right as far as comfortable, again pointing your toes up as your foot reaches its final point of the movement. 10 to 12 repetitions on each leg

Ankle Bounce

  • Double leg bounce - Leaning forward with your hands on the wall and your weight on your toes, raise and lower both heels rapidly (bounce). Each time lift your heels one to two inches from the ground while maintaining ground contact with the ball of your feet. 12 to 16 repetitions
  • Single leg bounce - leaning forward with your hands on a wall and all your weight on your left foot, raise the right knee forward while pushing the left heel towards the ground. Then lower the right foot to the floor while raising the left heel one or two inches. Repeat in a rapid, bouncy fashion. 12 to 16 repetitions on each leg

Example Sessions

Mobility Training Unit - 20 to 30 minutes

  • Joint rotations 3 to 4 minutes
  • Warm-up jog 5 to 6 minutes
  • Upper body mobility 2 to 3 minutes
  • Fast jogging 2 × 50 metres with 20 metres recovery
  • Lower body mobility 3 to 4 minutes
  • Fast striding 2 × 50 metres with 50 metres recovery
  • Acceleration runs 2 × 40 metres increasing speed throughout with 50 metres recovery

Mobility Training Unit - 10 to 15 minutes

  • Joint rotations 2 minutes
  • Warm-up jog 5 minutes
  • Upper body mobility 2 minutes
  • Lower body mobility 3 minutes


  1. REYNOLDS, W. (1995) These pre-workout exercises can give a valuable boost to competitive performance. Peak Performance, 53, p. 1-3

Page Reference

If you quote information from this page in your work, then the reference for this page is:

  • MACKENZIE, B. (1997) General Mobility Program [WWW] Available from: [Accessed

Related Pages

The following Sports Coach pages provide additional information on this topic:

Stretching Stretching