This month’s Insiders webinar is part 3 in our discussion on improving overhead mobility. One major issue we tackle are sets, reps, frequency, duration and intensity. One thing I’ve never understood is the lack of people tackling the issue of optimal set and rep schemes. How often should I stretch? How long do I hold a stretch? How many sets should I perform? How long do I need to do this to see a change? If I combine foam rolling and stretching do I get a better effect? When you program something like deadlifts obviously the sets, reps, frequency and intensity are vital to your success. Of course the same goes for mobility.
I delved into the literature a bit to get some answers. After watching this webinar you’ll have exact recommendations for your athletes to get them mobile overhead. To recap the series:
In part 3 we discuss:
I’ve also provided a PDF for this webinar which gives video demos of each mobilization. It goes systematically down the same progression of restricted areas that we spoke about in the prior webinars. This is a beast of a series and super comprehensive, I think you’re going to learn a ton!
Dan Pope DPT, OCS, CSCS, CF L1
How to Put Together a Mobility Program for Athletes
Evidence Based Guide to Eccentrics for Mobility
How Often Should I Stretch?
Does Foam Rolling Increase Long Term Flexibility?
3 Unique Eccentric Exercises for Overhead Mobility
Easy Circuit to Strengthen Overhead Mobility
6 Principles to Finally Fixing Your Overhead Mobility
Is Weighted Mobilization for the Thoracic Spine a Bad Idea?