Mobility Drills

Use these exercises to keep moving

Helping to Keep You on Your Feet

Activity has an incredible benefit on both your physical and mental well-being. Here in clinic, we’re here to help you not only get fit but also stay there.

Use these pre-workout mobility drills to help keep yourself active and avoid injury with your training schedule. Add them to your warm-up routine to ensure you’re able to keep at peak fitness and peak happiness. It only takes 10-15 minutes to run through the exercise plan and the benefits will be clear.


Recommended exercises

Use this set of exercises to help keep active. Spend up to a minute on each exercise, alternating between sides. Make sure to keep good posture throughout and focus on techniques.


Dynamic sidesteps

  • Run sideways dynamically, shuffling your feet.
  • Swing your arms rhythmically.
  • Keep the shoulders facing forward.
  • Once you’ve done all the repetitions, repeat with the other leg.
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High knees run

  • Run with high knees, keeping a tall posture.
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Knee circles

  • In standing, place your hands over your knees then make clockwise and counterclockwise rotations from the knees.
  • Keep your back straight as you reach down with your hands; flex the hips and knees.
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Forward lunge

  • Stand with both feet hip width apart.
  • Lunge forward, making sure you land with the heel and your knee stays over the foot, with your knee cap in line with the 2nd toe. Move straight down, creating a 90 degree angle at both knees and at the hip.
  • Push through the heel and return to the standing position.
  • Repeat with the other leg if indicated.
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Posterior lunge

  • Stand with your feet together and step directly backwards.
  • Once balance is established on both feet, flex the front knee so the trail leg can bend toward the floor.
  • At the bottom position, the lead leg is flexed at 90 degrees above the ankle and the back knee is 1-2 (3-5cm) inches off the floor.
  • To go back up, push off the floor with the trail foot while extending the knee and hip of the front leg.
  • Keep the torso upright during the movement.
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Squat Jump with Hold

  • Stand with your feet shoulder width apart. Jump and land in a good squat position and hold the landing position for 2 seconds, then repeat.
  • When landing, make sure your knees don’t go beyond your toes and that they are centred with your feet and back straight.
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Lunge to high knee with hop

  • Start in a lunge position. Bring your back leg through and up into a bent knee position while straightening your support leg and doing a small hop. Step back to return to the starting lunge position.
  • Make sure to keep your hips level and do not twist your body (both shoulders facing forward at all times).
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