Flexibility vs. mobility
Flexibility is how far a joint can be moved passively. Mobility is how far you can move it yourself, under control, with force available at the end of the range. Athletes who only stretch often gain passive range without gaining any usable positions — and long passive stretching immediately before explosive work can temporarily reduce output.
The positions worth owning
- Ankle dorsiflexion: knee-to-wall around 8-10 cm. Restriction here shows up as poor squat depth, heel lift and knee valgus in landings.
- Hip flexion and rotation: deep split-squat position, 90/90 hip switches, controlled hip internal rotation.
- Thoracic rotation and extension: open books, quadruped rotations — protects the shoulder and low back in throwing and overhead sports.
- Shoulder overhead position: wall slides, prone Y raises with the ribcage down.
How to train it
- Dynamic mobility before training; longer holds and end-range strength after training or on off days.
- Use 3-5 sets of 20-40 second active holds, or slow controlled reps into the end range with a 2-3 second pause.
- Load the new range within the same week — split squats, RDLs, overhead carries — or the body gives it back.
- Foam rolling and soft-tissue work feel good and briefly increase tolerance to stretch; they are a warm-up aid, not a substitute for strength through range.
