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Undo the Office & Improve Pitch Performance #6 – Dynamic Movement Flow

Get better movement and improve training and pitch performance with Aoife MacNeill from FFS Gyms.

This is the last of a six-part series full of mobility tips for hips, ankles, t-spine, neck and shoulders as well as rolling using a ball and foam roller.

Each of these individual exercises, stretches and ways to bring more healthy movement to our joints are brilliant for improving specific areas that need a little more attention or for maintaining what we already have. But the best way to then bring that mobility to the pitch or to the gym is to move in more dynamic ways.

Dynamic movement helps to establish movement patterns which our bodies learn to become stronger at over time.

For example, we can do lunges or split squats in the gym and progressively build additional load which shows that we’re building strength. But if we also spend time moving through a yoga flow or something similar which includes a lunge, for example, then we also achieve the following:

– Repetitively teaching our bodies the correct position without the stress of the additional load.
– Help to ensure we’re using the right muscles to support and stabilise our ankle, knee and hip joints as well as an upright torso rather than potentially compensating for weak areas and developing imbalances.
– Improving our active hip range of motion in a controlled setting so that we’re better prepared for a physical game that unexpectedly demands similar positions.

For example, when a heavy tackle forces us into a tricky position we need our bodies to cope without picking up injuries.

I call this Flexi Flow as it incorporates flexibility and mobility as part of a continuous flow. It comes from the yoga I’ve practised at FFS and elsewhere in the past combined with the mobility and recovery work.

I’ve discovered myself during training for both sprinting and Olympic Weightlifting. I can
confirm that it is an awesome form of active recovery if you’re feeling tight, achy or both after a tough session or match.

Each flow begins and ends standing tall, requires full body strength for hand planks and other holds, and incorporates some of the mobility exercises already covered in the previous blogs and videos.

Check out the video below and use the ankles, hip, t-spine, neck and shoulder exercises that work best for you to create your own personalised flows.

You can see ‘Flexi Flow’ in action here.

Author: The PA Team

This article was written by a member of The PA Team.