Optimize Mobility Work while increasing Your Speed And Agility


6 Keys To Athletic Optimization

Video taken from the channel: overtimeathletes


Improve Lat Mobility

Video taken from the channel: [P]Rehab


How to Speed Up Your Windows 10 Performance (Best Optimized Settings)

Video taken from the channel: Geeks Tutorial


Do These 6 Exercises to Increase Your Mobility & Flexibility

Video taken from the channel: Calisthenicmovement


Thoracic Spine Mobility (reduce pain and increase range of motion in the neck, back, and shoulders)

Video taken from the channel: E3 Rehab


Tactical Frogs | Hip Mobility Exercise

Video taken from the channel: Elite Chiropractic and Performance


3 ways to improve lumbar spine flexion mobility

Video taken from the channel: [P]Rehab

Confused by the difference between mobility work & stretching? Learn how to structure a mobility plan and increase your performance. Menu. Cancel View cart. Store Shop By Brand Best Sellers Top 40 Products Top 30 Brands Top 10 BCAAs Top 10 Creatines Top 10 Fat Burners.

Your New Active Hip Mobility Regimen. The following exercises should be a strong component of any athlete’s hip mobility work, as they will produce faster results than the typically prescribed foam roll and stretching routines. The Reverse Active Straight Leg Raise. This is an excellent movement to improve hip flexion and active hamstring mobility. Let’s simplify running a little more. Running is a series of little jumps.

The rear leg has to propel the body forward. The stride leg has to absorb force. To minimize your chance of running related injuries and enhance your running performance, you need to understand both of these concepts. The key to both of these is strength training. The best way to improve your mobility is to stretch the affected muscles periodically through the day, and especially after training and periods of prolonged sitting.

Hold each stretch for 30-60 seconds, doing your utmost to relax and gently increase your range of motion. Do not bounce and ease off if you feel your muscles starting to burn or. Your body has a neat natural pattern to attempt to relax the muscle opposite the working group to optimize its own loading. For example, when trying to really work your triceps on the back of the arm, the biceps should receive a message to downregulate their own action so your. Muscles worked: neck flexors and extensors, trapezius.

Sit or stand comfortably with your hands on your lap. Tilt your head to one side until you feel a stretch. Slowly roll your head forward to. There’s never a wrong time to work on getting better at your sport, but giving yourself more time to plan may result in a better outcome. For optimal results, start putting together your plan to optimize your sports performance in the off season – that way you’ll be that much further ahead when the season starts.

Learning leads to a better quality of life, boosts confidence and personal development, and influences our life in a positive way.Here are 20 ways you can take control, improve your reputation and performance at work, and reach new skill levels and professional development. 1) Organize & Prioritize. Create a daily schedule and follow it. Both the leadership and employees should always know the status of their performance. If performance is suffering, or it’s just time for a boost, implementing best practices for improving the quality and productivity of work can really make a difference.

Here are six ways to improve employee performance. Communication is a two-way street. Effective communication is a practice that makes you certain about things at work, learn new and improved ways to achieve better results, and finally, improve overall work performance. Remember, every opinion matters and it can certainly help you take your work performance to a new level.

Pro tip.

List of related literature:

Employing mobility and flexibility techniques takes priority when improving core performance.

“Sports Injury Prevention and Rehabilitation: Integrating Medicine and Science for Performance Solutions” by David Joyce, Daniel Lewindon
from Sports Injury Prevention and Rehabilitation: Integrating Medicine and Science for Performance Solutions
by David Joyce, Daniel Lewindon
Taylor & Francis, 2015

However, physical activities, including exercise, that require multidirectional movements at a variety of speeds can create more elastic, resilient fascial structures that allow for optimal loading of mechanical energy while improving joint mobility.

“Smarter Workouts: The Science of Exercise Made Simple” by Pete McCall
from Smarter Workouts: The Science of Exercise Made Simple
by Pete McCall
Human Kinetics, Incorporated, 2018

Promote mobility and prevent falls— maintain activity and daily exercise; avoid strenuous physical activity and take short rest periods between activities; perform ROM exercises for clients with severe limitation.

“Lippincott's Content Review for NCLEX-RN” by Diane M. Billings
from Lippincott’s Content Review for NCLEX-RN
by Diane M. Billings
Wolters Kluwer Health/Lippincott Williams & Wilkins, 2008

Myofeedback on the workplace provides the opportunity to train muscle awareness, learn micro-breaks, correct dysponesis, optimize work posture, and align optimal ergonomics.

“Neck and Arm Pain Syndromes E-Book: Evidence-informed Screening, Diagnosis and Management” by Cesar Fernandez de las Penas, Joshua Cleland, Peter A. Huijbregts
from Neck and Arm Pain Syndromes E-Book: Evidence-informed Screening, Diagnosis and Management
by Cesar Fernandez de las Penas, Joshua Cleland, Peter A. Huijbregts
Elsevier Health Sciences, 2011

If there is any question about compromised mobility, each exercise session should always return to mobility exercises before moving to stability exercises.

“Physical Rehabilitation of the Injured Athlete E-Book” by James R. Andrews, Gary L. Harrelson, Kevin E. Wilk
from Physical Rehabilitation of the Injured Athlete E-Book
by James R. Andrews, Gary L. Harrelson, Kevin E. Wilk
Elsevier Health Sciences, 2011

Controlled mobility: Ability to alter a position or move in a weight-bearing position while maintaining postural stability.

“Physical Rehabilitation E-Book: Evidence-Based Examination, Evaluation, and Intervention” by Michelle H. Cameron, Linda Monroe
from Physical Rehabilitation E-Book: Evidence-Based Examination, Evaluation, and Intervention
by Michelle H. Cameron, Linda Monroe
Elsevier Health Sciences, 2007

important to improve the mobility.

“Essentials Of Orthopaedics & Applied Physiotherapy” by Jayant Joshi
from Essentials Of Orthopaedics & Applied Physiotherapy
by Jayant Joshi
Elsevier India Pvt. Limited, 1999

Although findings seem to suggest that there is no need to improve flexibility (or mobility), two important points need to be addressed.

“NSCA's Guide to Tests and Assessments” by NSCA -National Strength & Conditioning Association, Todd A. Miller
from NSCA’s Guide to Tests and Assessments
by NSCA -National Strength & Conditioning Association, Todd A. Miller
Human Kinetics, Incorporated, 2012

Remember that the purpose of mobility is to move from one place to another in the most efficient manner possible.

“AAOS Atlas of Orthoses and Assistive Devices E-Book” by John D. Hsu, John Michael, John Fisk
from AAOS Atlas of Orthoses and Assistive Devices E-Book
by John D. Hsu, John Michael, John Fisk
Elsevier Health Sciences, 2008

Efficient posture is important because it reduces the amount of stress placed on ligaments, muscles, and tendons, improves function, and decreases the amount of muscle energy needed to keep the body upright (Fig. 10.6).

“Mosby's Essential Sciences for Therapeutic Massage E-Book: Anatomy, Physiology, Biomechanics, and Pathology” by Sandy Fritz, Luke Fritz
from Mosby’s Essential Sciences for Therapeutic Massage E-Book: Anatomy, Physiology, Biomechanics, and Pathology
by Sandy Fritz, Luke Fritz
Elsevier Health Sciences, 2020

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

View all posts


Your email address will not be published. Required fields are marked *

  • One thang I can say is Mobility and flexibility training is JUST as IMPORTANT as diet and fitness and technique ect. If your body doesn’t have full range of motion or is loseing it’s ability to mobilize your longevity and body won’t be able to perform anything in the first place.

  • Hey Guys, don’t forget the first 50 customers get a 15% Discount for our Mobility Program.
    Visit: ➡️ cali-move.de/mobility & use the code: calimove-mobility

  • Hi there, I want to know if Penlargerem System, will really work for me? I notice many people keep on talking about this popular natural male enhancement.

  • Since i was young my upper body has always been flexible, i dont remember any training that i did to achieve that, but my lower body was so stiff. A few weeks after doing this, im progressing steadily and working my way to do a full split

  • Its still amaze me just how a lot of people do not know about Penlargerem System despite the fact that a lot of people increase their size when erections with it. Thanks to my personal mate who told me about it. I have increase my size when erections with natural ways.

  • Thanks for the video. My only question is: how long do I have to stay like that for each exercise. How many reps? How many times a week? Thanks in advance for all your responses…. ������

  • im a professional cricketer. had an partial supera spinatus tear 3 years ago, havent recovered fully from that is there a specific plan to recovery of shoulder.so that i could throw again.?

  • Couple years ago I injured my right knee. I cannot achieve a deep knee bend for squats or for child’s pose. How do I ever get the knee function back?

  • 00:55 arm raise
    01:20 Superman
    02:10 Move Spine
    02:34 Toes touches
    03:05 Deep squat
    04:15 Extend shoulders I
    04:45 extend shoulder II
    05:35 Wrist flexibility

  • Thank you so much sir for showing the adjustment of bad postures with good postures right away so we can adjust the same way, because all my postures are the worst and have a lot of pain in neck and back shoulder. Hopefully in a couple of months it will be better from your videos, thank you sir!

  • Does anyone know how long the workouts/sessions are? I’m asking because I work 7 days a week ( full time at the hospital and full time with our lawn care business ). I need to fit this into my schedule and knowing how long each session is will help me 100%.

  • I need this in my life. I have bad posture due to my spinal alignment. I have pain on the right side of my body: Neck, Shoulder/blade, and sacro-lumbar region. This should help right?

  • since I was little I could’nt touch my toes

    two weeks after watching this I FINALLY DID IT even if its just a little tap right now at least I improved

  • Coronavirus is infecting so many please consider  to turn to Jesus people he died for your sins, turn away from your sins. Confess your sins to God obey Jesus teachings, believe in him for eternal life or be judged by God. Ask God to keep you safe live for God now during these times, God bless the doctors and staff on the front lines during this time and God bless you all during this time. I do love you all but I promise that Jesus loves you all more than any of us can understand. Please turn to Jesus while there is still time.

  • Does anyone else’s legs shake when they try and touch their toes while keeping their legs straight? lmao. In my 20s but feeling like I’m over 50

  • For some reason i can do all of these except the deep squat. Why? I tried standing how a deep squad suggests but my muscles feel sort of bunched when i do this, not really a comfortable feeling. Any specific reason for this?

  • vey thank friend forntite was ten framing per second but after seeing video now formikte run 1826692.6 freme per secind thank very

  • 6:38 Is the ultimate performance option only for higher-end PCs? cause my PC’s a budget kind, I’m scared it might not be able to handle it

  • You should also never turn off User Account Control. This was one of the better security features introduced by Microsoft and turning it off increases the possibility of getting malware and henceforth slowing down your system.

  • 12:48 is “WayToKillAppTimeout” the same as “WaitToKillAppTimeout”? Seems like I already had the “Wait” variant instead of the “Way” version in the video…

  • 8:13 when he says “blot-ver” he means bloatware lol… and I don’t think we are going to know what the bloatware is unless we recognize it as a program/app we don’t use…

  • I strongly disagree with the idea that Windows Update should be run automatically. In fact and more times than not a Windows update cause more problems than its worth. In fact a wise user will deny these updates for at least 30 days which is enough time for others to have had the headache of dealing with the all to common update issues. ONLY install Windows updates AFTER enough time has passed that Microshit has had time to release it, realize they should have at least tried to test it first and then fix the problem!

  • 8:57 dont, do this, if say a malware wants to make changes in your system it wont need your permission to do so, if you want you can set it to the second bar so it doesnt dim your screen when UAC is prompted, it will help to make the UAC prompt appear faster but only that, dont expect any extra performance for gaming

  • I do not recommand u set it to high performance since doing so will increase your cpu usage to 100% and that will cause a lot of lag especially if you have a low end cpu, i recommand u set it to balanced and lower the cpu usage to less than 60%

  • if you did every step on this video and still doesnt get what you want for your performance try this. note only for pc users: First of all your cpu might be have some problem on the internal so i suggest that you clean everything all parts of your computer reset it, i mean motherboard,ram, hard drives etc. and most of all put a brand new/alternative Thermal Paste for your CPU then your good to go for a new environment if this still doenst work then u need an upgrade. If this suggestion work leave a thumbs up!

  • if u unabele to find high perfomance in win 10 go through high perfomancevideo in very short watch https://youtu.be/YlGMUaBANmE

  • Wow, first tip, enable this crappy feature which hogs precious resources for literally no reason as you can clear files using disk cleanup instead.

  • Thing is tried all of this stuff is does improve but if u are playing pubg pc it still lags for months tried playing lag free game it wasnt easy so i contact linus tech tips
    They replied if u have only mechanical hard drive u cant do much it doesnt matter if u have 8 or 16gb ram high end processor my mechnaical hard drive was the reason so they recomended Ssd after that i have lag free game

  • Can anyone show me extra settings in Ultimate performance mode versus High performance? You can change all the same settings in High Performance. This seems like a waste of time to add an Ultimate performance

  • AVG’s scam style of selling: I had a bad episode with a computer virus yesterday, in Photoshop of all things. Scary but I managed to nip it in the bud and backed up my work on Drive. (Cloud) So this morning I bought AVG (as the free version does nothing, doesn’t even work) for ₹2033 for one computer, one year. Then I find that this one, only identifies the problems but doesn’t fix them! So you have to now buy another component for ₹1590 to fix them. I bought that too as I was desperate… ₹3623 thus far. This removes threats. Then it finds more stuff that is slowing down your machine, like temp files, unused softwares, hidden stuff etc You hit ‘Resolve’ and find you now you have to pay even more to get the component that fixes that stuff! And you can’t choose, so everything goes or nothing!! I didn’t buy that. This is their supposedly clever way to make you spend about ₹5000 for one computer, for one year. DON’T TOUCH AVG UNLESS THIS IS OK WITH YOU! There are alternatives. I will survive but this kind of disgusting business practice makes me sick to my stomach! Boycott AVG. Please share with all.

  • I do not recommend changing the user account control settings to “Never notify”, basically it is to protect harmful programs incase they run without our permission.

  • What’s a good 40 yd dash for a 15 yo.
    Is a 5.4 about an average. I’ve been clocked at 5.3 and 5.2 before as well. How much faster do u guys think I can get?

  • Great advice man. Been following you for years now. I’m a self taught athlete but your videos definitely played a part in helping me become the athlete I am today. I hope to now encourage this type of training in London, UK. Keep doing what you’re doing man. Hopefully meet you some day ��������

  • This is really a great channel and has inspired me to look at speed training at lot more seriously. I’m a soccer coach and I find it so interesting although it is totally different to what I do currently. It’s good to see a real expert in the field speak as well. Great channel great content I’m from the uk and hope that one day I will get the pleasure of getting my son over there to join in one of your sessions.

  • Everything is ok except meditation.It is a Hindu concept that can cause serious mental and even physical problems.If anyone wants to have a clear mind I highly recommend reading the Bible rather than everything.Meditating,doing yoga, or any other NewAge methods are extremely dangerous.

  • A visit to Portugal after this pandemic gets over, cross your mind? Im at home and doing some exercises that you teach your athlete