Rotational Power: The Role of Mobility
A dive into the aspects of mobility and flexibility that affect an athlete's ability to generate force
Welcome to the third article of The Athlete's Guide to Rotational Power. This is the third of a multi-part series that will focus on rotational power, including what it is and how it is important in sports, the different ways that it can be trained, and the most effective ways to go about developing it for each unique athlete.
This third article is focused on mobility and flexibility training and the role that it plays in developing rotational power and overall explosiveness. In this article, we will cover the following topics:
The impact of mobility on rotational power
The best ways to incorporate mobility training into your routine
Addressing common mobility challenges
The factors that influence mobility in regards to rotational power
Specific exercises for all aspects of rotational power
Let’s get into it.
Mobility's Impact on Rotational Power
A comprehensive training program that incorporates mobility training is extremely important to the development of rotational power for athletes. While strength and power are critical components, optimal athletic performance, especially in sports requiring rotational movements, comes from the ability to move efficiently through a full range of motion. Mobility training addresses the flexibility and joint mobility necessary for executing dynamic twists, turns, and rotations efficiently and with precision and power. By improving the flexibility of key areas such as hips, thoracic spine, shoulders and ankles, athletes can achieve proper biomechanical alignment, reduce the risk of injuries, and promote the seamless transfer of force from ground to the lower body through the core to the upper body.
This style of comprehensive training ensures that gains in strength translate effectively into improved rotational power, enabling athletes to execute explosive movements with control, precision, and reduced likelihood of injuries. Ultimately, a well-rounded training regimen that includes mobility exercises complements the specific demands of rotational sports, unlocking the full potential of athletes in their pursuit of optimal performance.
Addressing Common Mobility Challenges
Athletes face several common mobility challenges when aiming to develop rotational power. One prevalent issue is limited range of motion in key areas such as the hips, thoracic spine, shoulders, and ankles. Tightness or stiffness in these regions can impede the fluidity of rotational movements, restricting the athlete's ability to achieve optimal positions and hindering the transfer of power through the kinetic chain. Additionally, muscle imbalances, often resulting from inadequate mobility, can lead to some muscles overcompensating for others, increasing the risk of injuries due to being in less natural positions.
Another challenge is the tendency for athletes to neglect specific mobility work in their training routines, focusing solely on strength and power exercises. Neglecting mobility can hinder the athlete's ability to fully make use of the strength and power gains from training, as restricted mobility may limit the effectiveness of dynamic and explosive rotational movements. Addressing these common mobility challenges through targeted exercises and a comprehensive mobility-focused training approach is essential for athletes looking to maximize their rotational power and overall athletic performance.
Specific Mobility Factors for Rotational Power + Exercises
Listed below are 10 exercises for each area of your body (hip, thoracic spine, shoulder, and ankle )that will help you improve your strength and mobility in each of those areas. I would recommend trying all of these exercises and finding 3 or 4 per group that you find feel the best for you, as everyone is different. I recommend doing these exercises for 20-30 seconds per side and repeating for 2-3 sets. You should try to hit each area (hip, thoracic spine, shoulder, and ankle) 3-5 times per week.
Hip mobility
Hip mobility and the ability to properly rotate your hips is the most important aspect of mobility when it comes to improving rotational power. Rotational power, at its root, comes from the hips and the ability to explosively rotate through your core. Below are the ten hip mobility exercises that I would recommend:
Hip Circles:
Stand with feet shoulder-width apart.
Circle the hips clockwise and then counterclockwise.
Focus on smooth, controlled movements to warm up the hip joints.
Dynamic Leg Swings:
Hold onto a stable surface for balance.
Swing one leg forward and backward, then side to side.
Perform both front-to-back and side-to-side swings for each leg.
Lateral Leg Raises:
Lie on your side with legs straight.
Lift the top leg toward the ceiling, then lower it back down.
Repeat for the desired number of repetitions, then switch sides.
Hip Flexor Stretch:
Kneel on one knee with the other foot in front, forming a 90-degree angle.
Gently push the hips forward, feeling a stretch in the hip flexor.
Hold for 20-30 seconds, then switch sides.
Pigeon Pose:
Start in a plank position.
Bring one knee forward toward the same-side hand, extending the other leg straight behind you.
Sink into the stretch, feeling it in the hip of the bent leg.
Hold for 20-30 seconds, then switch sides.
Butterfly Stretch:
Sit with the soles of your feet together and knees bent outward.
Hold your feet and gently press your knees toward the ground.
Hold for 20-30 seconds, feeling the stretch in the hips.
Deep Squats:
Stand with feet shoulder-width apart.
Squat down as low as comfortable, keeping heels on the ground.
Use your elbows to gently push the knees outward, promoting hip flexibility.
Fire Hydrants:
Start on hands and knees.
Lift one knee out to the side while keeping the hips level.
Lower the knee back down and repeat on the other side.
Seated Hip Rotations:
Sit on the ground with legs extended.
Bend one knee and cross it over the other, placing the foot on the ground.
Twist your upper body toward the bent knee, feeling a stretch in the hip.
Hold for 20-30 seconds, then switch sides.
Kneeling Hip Flexor Stretch with Rotation:
Kneel on one knee with the other foot in front.
Reach both hands overhead and lean to the side, feeling a stretch in the hip.
Hold for 20-30 seconds, then switch sides.
Thoracic spine mobility
The thoracic spine is naturally designed for rotational movement. Its joints allow for flexion, extension, lateral flexion, and crucially, rotation. This mobility is essential for athletes to execute dynamic and powerful rotational actions. Here are 10 thoracic spine mobility movements that I would recommend:
Cat-Cow Stretch:
Start on hands and knees in a tabletop position.
Inhale, arch the back, and lift the head (Cow).
Exhale, round the spine, and tuck the chin to the chest (Cat).
Repeat in a flowing motion for 10-15 repetitions.
Thread the Needle:
Begin in a tabletop position.
Reach one arm under the opposite arm, threading it through.
Rotate the upper body, opening the chest toward the ceiling.
Hold for a few seconds, then return to the starting position. Repeat on the other side.
Thoracic Extension Over Foam Roller:
Lie on your back with a foam roller placed horizontally under your upper back.
Support your head with your hands and gently arch backward over the foam roller.
Focus on extending the thoracic spine. Roll up and down to target different segments.
Child's Pose with Rotation:
Start in a kneeling position with arms extended forward on the floor.
Sit back on your heels, then rotate one arm under the other, reaching to the opposite side.
Hold for a few seconds and alternate sides.
Quadruped Thoracic Rotations:
Begin on hands and knees.
Place one hand behind your head and rotate your elbow toward the ceiling.
Return to the starting position and repeat on the other side.
Seated Thoracic Rotation:
Sit on the ground with your legs extended.
Cross one leg over the other and place the opposite elbow on the outside of the bent knee.
Rotate your upper body, looking over your shoulder. Hold for a few seconds and switch sides.
Foam Roller T-Spine Mobilization:
Lie on your back with a foam roller positioned vertically under your upper back.
Interlace your fingers behind your head and lift your hips off the ground.
Roll the foam roller up and down your upper back, targeting the thoracic spine.
Wall Angels:
Stand with your back against a wall.
Raise your arms overhead, keeping your elbows and wrists in contact with the wall.
Slide your arms down the wall and then back up, maintaining contact throughout the movement.
Rotational Child's Pose:
Begin in a tabletop position.
Sit back on your heels and reach one arm under the opposite arm, rotating the upper body.
Hold for a few seconds and repeat on the other side.
Thoracic Spine Foam Rolling:
Lie on your back with a foam roller positioned horizontally under your upper back.
Use your legs to gently roll the foam roller up and down the thoracic spine.
Shoulder mobility
Shoulder mobility is a critical factor in optimizing rotational movements for athletes. It not only contributes to the range of motion and precision necessary for these activities but also plays a pivotal role in energy transfer, stability, and injury prevention. Athletes who prioritize shoulder mobility in their training are better equipped to be stronger and stay healthier in sports that demand dynamic and powerful rotational movements. Listed below are 10 recommended shoulder mobility movements:
Arm Circles:
Stand with feet shoulder-width apart.
Extend arms to the sides and make small circular motions with your arms.
Gradually increase the size of the circles.
Shoulder Rolls:
Stand with feet shoulder-width apart.
Roll your shoulders backward in a circular motion.
Change direction and roll shoulders forward.
Wall Angels:
Stand with your back against a wall.
Raise your arms overhead, keeping your elbows, wrists, and back of the hands in contact with the wall.
Slide your arms down the wall and then back up.
Sleeper Stretch:
Lie on your side with the arm you want to stretch on the bottom.
Bend your bottom elbow to 90 degrees and place it on the ground.
Use your opposite hand to gently press down on your forearm, stretching the shoulder.
Cross-Body Arm Swings:
Stand with feet shoulder-width apart.
Swing one arm across your body while keeping it straight.
Use your opposite hand to gently pull the swinging arm closer to your chest.
Shoulder Dislocates with a Band:
Hold a resistance band with a wide grip in front of you.
Keeping your arms straight, lift the band overhead and then behind your back.
Reverse the motion, bringing the band back to the front.
Internal and External Rotation with a Band:
Attach a resistance band to a fixed point.
For internal rotation, stand sideways to the band, keeping your elbow close to your side.
For external rotation, stand facing the band and rotate your arm away from your body.
Rotator Cuff Exercises:
External Rotation:
Use a resistance band or cable machine.
Keep your elbow at a 90-degree angle and rotate your forearm away from your body.
Internal Rotation:
Same as external rotation, but rotate your forearm toward your body.
Thread the Needle Stretch:
Start in a tabletop position.
Thread one arm under the opposite arm, lowering the shoulder to the ground.
Hold for a few seconds, then switch sides.
Dynamic Shoulder Stretch:
Stand with feet shoulder-width apart.
Clasp your hands together and lift them overhead, stretching the shoulders.
Lower your hands behind your back and lift them again, repeating the dynamic motion.
Ankle mobility
Ankle mobility is integral to the successful execution of rotational movements for athletes. It affects foot placement, ground interaction, power transfer, and adaptability, all of which are crucial components for athletes engaged in sports that demand dynamic and powerful rotations. Athletes who prioritize ankle mobility in their training routines are better positioned to optimize their rotational power and enhance overall athletic performance. Listed are 10 ankle mobility exercises that I would recommend:
Ankle Circles:
Sit or stand with your feet slightly elevated.
Lift one foot off the ground and rotate the ankle in a circular motion.
Perform both clockwise and counterclockwise circles.
Toe Taps:
Sit on a chair with feet flat on the ground.
Lift your toes while keeping your heels on the ground.
Lower your toes back down and lift your heels.
Calf Raises:
Stand with feet hip-width apart.
Rise onto your toes, lifting your heels off the ground.
Lower your heels back down and repeat.
Dorsiflexion Stretch:
Kneel on one knee with the other foot in front.
Gently lean forward, keeping the heel of the back foot on the ground.
Feel the stretch in the ankle of the extended leg.
Plantar Flexor Stretch:
Stand facing a wall with hands placed against it.
Step one foot back and press the heel into the ground.
Lean forward, feeling the stretch in the ankle of the back foot.
Ankle Alphabet:
Sit on the ground or a chair.
Lift one foot off the ground and write the alphabet in the air with your toes.
Switch to the other foot.
Towel Scrunches:
Sit on a chair with a towel laid out on the floor in front of you.
Place one foot on the towel and use your toes to scrunch the towel toward you.
Repeat with the other foot.
Lateral Leg Swings:
Hold onto a stable surface for balance.
Swing one leg to the side and then across the body in a controlled manner.
Repeat with the other leg.
Calf Foam Rolling:
Sit on the ground with your legs extended.
Place a foam roller under your calves.
Roll the foam roller up and down the length of your calves to release tension.
Ankle Inversion and Eversion Exercises:
Sit on a chair with your feet flat on the ground.
Lift the inside edges of both feet while keeping the outside edges on the ground.
Then, lift the outside edges while keeping the inside edges on the ground.
Thank you for reading! That concludes the third article of The Athlete’s Guide to Rotational Power. As always, if you have any questions or comments, feel free to leave them in the comment section below. If you found this article useful or helpful and worthy of sharing, please share this article to anyone you think could find value in it.
The Athlete’s Guide to Rotational Power—Article 4—Coming Next Week
The Athlete’s Guide to Rotational Power will conclude next week, followed by the release of The AthELITE Rotational Power Program. This program will be available exclusively for paid subscribers to the Athlete’s Guide.