Full Body Mobility

Full Body Mobility Program (5–7 Minutes)

Goal: Improve total-body mobility, rotation, and control to enhance movement quality and efficiency for pitching

1. Tactical Frogs – 10 reps

  • Knees wide, feet in line with knees

  • Rock hips back and forward

  • Feel stretch through groin

2. Pigeon Pose – 30 sec each side

  • Front leg bent across body

  • Back leg extended

  • Sit into hip, stay tall

3. Single-Leg Adductor Rockbacks – 8 reps each side

  • One leg extended out

  • Sit hips back toward heel

  • Keep spine neutral

4. Scorpions – 6 reps each side

  • Lie face down

  • Kick one leg across body

  • Keep shoulders flat

5. Side-Lying Windmill – 6 reps each side

  • Bottom leg straight, top knee bent at 90

  • Top arm extended, bottom arm securing top knee

  • Rotate top arm in full circle

  • Follow hand with eyes

6. Windshield Wipers – 8 reps each side

  • lay back with arms straight out at sides, shoulder height, legs straight out

  • Lift legs into air, rotate legs side to side

  • Control hips through full range

  • Breathe, in through nose, out through mouth

7. Quadruped Thoracic Goodmornings – 10 reps

  • Start on all fours

  • Hand behind head, butt pushed back

  • Hinge slightly forward, reach forward on the ground with opposite arm

  • Focus on upper back movement

  • Follow elbow with eyes

Key Focus

Move slow and controlled
Stay balanced and stable
Do not force range of motion
Breathe through each movement

Total Time: ~5–7 minutes

Coaching Notes:

Focus on quality over speed
Stay within controlled range
Use pre-throw for prep or post-throw for recovery