Long ago, dynamic stretches conquered the warm-up routines of athletes around the world. We also adapted them, used them already during our athletic careers and later as coaches. Their benefits in preparing the neuromuscular system for training are indisputable. Moreover, many like us have witnessed their effectiveness in increasing the range of motion and gaining better overall motor control. This is a story of our journey in the jungle of dynamic exercises and how it led to the concept of Mobility Circuit.
The definition of Mobility Progressions is the following: a combination of two or more strength mobility exercises, including several levels of difficulty.
Although we usually executed our dynamic stretching routines with good motivation and being fully aware of their benefits, we gradually began to feel that something was missing. Even the best dynamic stretches when doing as a single motion were quite boring to do in every day training. We among other athletes yearned for more challenges. This was the starting point for the steps we later took in developing Mobility Progressions and, finally, the concept of Mobility Circuit.
Evolution has brought us to this point seeing Mobility Progressions as part of everyday life and an important component of an athletic warm up. Thes routines are an end result of a long learning process consisting of influences from Taekwondo forms, Yoga asanas, TimelessBody method and many other great training curriculums. We tested so many combinations of dynamic stretches while coaching that we lost count. Nevertheless, step by step we separated the wheat from the chaff and the best combinations appeared over and over in our coaching. Eventually, they were no more combinations of random stretches, but rather a frequently used pattern. Mobility Progressions gathered a great number of positive feedback both from athletes and regular practitioners from all age groups. People appreciated how Mobility Progressions first exposed their weaknesses and then assisted them to work and, as a result of regular training, enabled them to see progress.
TThe effectiveness of Mobility progressions culminates to the quality of control while doing them. The lack of control immediately allows kinetic energy to take too big a role. Only proper control over one's own movements will produce the desired results.
The definition of Mobility Progressions is the following: a combination of two or more dynamic exercises, including several levels of difficulty. Levels 1 and 2 are usually single dynamic exercises, like building blocks for higher levels. Level 3 combines exercises 1 and 2 and, thus, creates a new challenge of moving smoothly from one position to another, or better said, from one exercise to another. In addition to the smooth continuation of moving, the elements of balance and motoric control are engaged. Levels 4 and 5 consist of additional challenges calling for more power, balance, mobility and control. Actually in most cases all these prerequisites are needed when performing the highest levels of Mobility Progressions. Due to the greater demands, the highest levels also offer an aerobic workout giving a nice exercise for pulse and respiration.
Every time we construct a new Mobility Progression, the following principles are in mind. First, we use only the most effective and healthy dynamic exercises. The house can only be as good as its building blocks, right. Second, exercises must fit together in a way that feels natural but at the same time challenges our muscle nerve system in a proper way. Lastly, we check that the workload of different muscle groups and various directions of movement are well enough represented. Otherwise, imagination is the only limit on how Mobility Progressions can look.
The functionality of Mobility Progressions is composed of several factors. Their progressive nature guides the body to move in a sensible way and little by little towards the maximal range of movement. This training method will teach precise motoric control while approaching maximal angles of joints without any risk of injury. After a few minutes of practice of Mobility Progressions, the muscle temperature is raised and blood flow is intensified thus allowing a greater amount of oxygen to the muscles. Flowing motions activate dynamic receptors of muscles and, consequently, the body is ready for action. Therefore, Mobility Progressions can be applied also in warm-ups.
How to test Mobility Circuit ? on saatavissa M-Circuit-kotitreeni. Mobility Circuit perustuu kirjaimellisesti liikeprogressioille ja siinä liikkuvuusharjoitteluun yhdistyy myös aerobinen kestävyysharjoittelu. Kannattaa tulla rohkeasti mukaan. Saatat huomata, ettei kuntopiiriharjoittelu ole koskaan ollut näin kehittävää ja hauskaa!
Author: Jarkko Mäkinen
Use this text as a reference:
Mäkinen, J. Combining great training curricula led to "Mobility Circuit"
Published in the blogs of www.exercisemaster.fi (Nov 18, 2020)