Mobility Training

[aurelius]

I want to add 1 to 2 days of mobility training. I'm defining mobility as the ability to move for general health/capability. What I'm thinking is shorter runs/sprints, curved sprint work, shuttle runs, shuffle, and so forth. Anyone have experience doing this or an example program I could follow?

[DCR]

Wendler was a big proponent of Joe DiFranco’s Agile 8. I think he’s got a few others too (Limber 11, etc.). May not be as much actual movement as it seems like you may prefer.

[AlanMackey]

I want to add 1 to 2 days of mobility training. I'm defining mobility as the ability to move for general health/capability. What I'm thinking is shorter runs/sprints, curved sprint work, shuttle runs, shuffle, and so forth. Anyone have experience doing this or an example program I could follow?

I would say that’s more agility amd coordination than mobility.

[aurelius]

I would say that’s more agility amd coordination than mobility.

mobility - the ability to move or be moved freely and easily. I want to improve my ability to move my body in open space. I always thought it was weird to describe flexibility as mobility but whatever.

[quikky]

Have you considered BJJ?

[asdf]

shorter runs/sprints, curved sprint work, shuttle runs, shuffle, and so forth.

Once a week, I do intervals at the track. Typically something like 5 x 400 or 3 x 800 meters. I jog a mile before and after. I typically rest 1:30 between the 400s, and about 2:30 between 800s.

I also do stair sprints when I can fit them in. The set I have nearby are fairly short. (About 50 steps, when I take them 2 at a time, plus a short landing that has to be covered in the middle.) I go close to max effort and finish in about 13 seconds. I walk down and go again on the 1:30.

I've done shuttle runs as part of a broader training program that included longer distance running, rucking, weighted step-ups, and other stuff to prepare for carrying loads in the mountains. I think they were 12 x 25 meters, so 300m total per round. (6 out-and-backs, to be clear.) I think I did them on the 2:30 and progressed the number of rounds over time.

I wouldn't worry too much about a specific plan. I'd just ease into whatever it is you want to do and gradually increase difficulty as you adapt. Add more rounds, go faster, or reduce rest between bouts.

[AlanMackey]

I would say that’s more agility amd coordination than mobility.

mobility - the ability to move or be moved freely and easily. I want to improve my ability to move my body in open space. I always thought it was weird to describe flexibility as mobility but whatever.

Then, I would suggest Original Strength.

[aurelius]

shorter runs/sprints, curved sprint work, shuttle runs, shuffle, and so forth.

Once a week, I do intervals at the track. Typically something like 5 x 400 or 3 x 800 meters. I jog a mile before and after. I typically rest 1:30 between the 400s, and about 2:30 between 800s.

I also do stair sprints when I can fit them in. The set I have nearby are fairly short. (About 50 steps, when I take them 2 at a time, plus a short landing that has to be covered in the middle.) I go close to max effort and finish in about 13 seconds. I walk down and go again on the 1:30.

I've done shuttle runs as part of a broader training program that included longer distance running, rucking, weighted step-ups, and other stuff to prepare for carrying loads in the mountains. I think they were 12 x 25 meters, so 300m total per round. (6 out-and-backs, to be clear.) I think I did them on the 2:30 and progressed the number of rounds over time.

I wouldn't worry too much about a specific plan. I'd just ease into whatever it is you want to do and gradually increase difficulty as you adapt. Add more rounds, go faster, or reduce rest between bouts.

This is more in alignment with my intent. I was thinking of setting up some cone drills, short sprints, and track runs that you describe. I'll probably just give it a go.

The impetus is I joined a kickball league. And while I'm fine and am better than most; actually moving in the open field, changing directions, reacting/moving to an unplanned event was surprisingly awkward. If zombie apocalypse/Red Dawn/chasing after the ice cream truck had to happen I would be ill prepared.

[asdf]

cone drills

Excellent idea. You might also consider running on technical trails, which requires a different sort of agility: carefully picking lines to avoid small obstacles. Agility ladder drills are fun as well.

[psmith]

Then, I would suggest Original Strength.

I was gonna suggest this when I saw the thread title, though I think cone drills and stuff probably make more sense given OP's goals. Tim Anderson seems like a bit of a fart-huffing weirdo.and I don't know if his stuff actually did(/does) anything for me, but I don't know if anything else I've ever done for mobility in the usual sense has ever done anything either, and at least crawling is kinda fun.

[AlanMackey]

I was gonna suggest this when I saw the thread title, though I think cone drills and stuff probably make more sense given OP's goals. Tim Anderson seems like a bit of a fart-huffing weirdo.and I don't know if his stuff actually did(/does) anything for me, but I don't know if anything else I've ever done for mobility in the usual sense has ever done anything either, and at least crawling is kinda fun.

Incorporating Original Strength into my daily routine was one of my greatest fitness-related decisions: it's fun, it's easy, it doesn't take much time (under 10 minutes, usually) and it works (injury prevention measure).

I strongly suspect that any other daily, short and gentle Yoga/mobility routine would work too.