Mobility training has become a pillar for athletes and active individuals seeking to improve performance, prevent injuries, and move with ease. But what makes mobility training effective?  

Guide trainer, Don Lesar breaks down the key principles that guide this practice and how you can apply them to your heli skiing training plan.
 

1. Movement at End Range

   True mobility isn’t just about flexibility— I.e. how far you can stretch a tissue – it’s about control. Mobility training emphasizes building strength and stability at your end range of motion. Exercises that take you to the edge of your joint’s range of motion, like 90-90 hinge holds and straddle hinge holds develop both flexibility and the strength to maintain those positions.
   

2. Active Over Passive

   While passive stretching (like banded anterior hip capsule mobilizations) has its place, active movements reign supreme. Active mobility drills train your muscles to stabilize and move through a full range of motion, making your flexibility functional.

3. Consistency is Key

   Mobility gains don’t happen overnight. Daily exposure to mobility work, even just 5-10 minutes, accumulates over time to deliver lasting results. Regular practice ensures that the body adapts, allowing for gradual improvement in joint range, muscle control, and movement efficiency.

4. Specificity Matters

   Mobility is highly individualized and sport-specific. A skier needs dynamic hip and upper back rotation, while a climber may prioritize hip and shoulder mobility. Tailoring mobility work to your sport or lifestyle ensures that you’re developing the movement patterns you use most.

5. Strengthen to Lengthen

   Mobility isn’t just about stretching tight muscles; it’s about strengthening them in lengthened positions. Loaded mobility exercises—such as RDLs or Cossack squats—help build the resilience and control needed to perform under stress. 

Mobility training is more than a buzzword; it’s a vital component of athletic performance and lifelong movement health. By combining active work, end-range control, and daily consistency, you’ll unlock new possibilities for how your body moves and feels. Test out the movements linked above and try to be consistent accumulating 1 to 2 minutes per movement daily.
 

Ready to take the next step? Reach out to the Ibex Project about their tailored strength and mobility plans to see how you can incorporate these principles into your training.