PVC / Stick Mobility Program (6–8 Minutes)

Goal: Improve mobility, joint positioning, and movement quality for throwing and lifting

1. PVC Pass Through – 45 sec

• Wide grip on PVC

• Arms straight, raise from hips → overhead → behind back

• Return to start under control

• Narrow grip gradually as mobility improves

2. Overhead Squat – 60 sec

• PVC locked overhead (shoulders externally rotated)

• Feet shoulder-width

• Sit into squat while keeping chest tall

• Heels down, knees tracking over toes

3. Thoracic Rotations – 30 sec each side

• PVC across shoulders (like a back squat position)

• Slight athletic stance

• Rotate upper body left/right

• Keep hips stable, movement from upper back

4. Hip Hinge – 45 sec

• PVC along spine (head, upper back, glutes touching)

• Slight knee bend

• Push hips back while maintaining contact points

• Return to tall standing

5. Split Stance Rotation – 30 sec each side

• Split stance (one foot forward, one back)

• PVC across shoulders

• Rotate toward front leg

• Keep lower body stable, control rotation

6. Back Hip Internal Rotations - 30 sec (Focus Back Hip)

• Legs shoulder width (slight squat position)

• Firm glove side

• Internal Rotate back hip 

• Keep upper body stable, allow lower half to rotate underneath 

Total Time: ~6–8 minutes

Coaching Notes:

• Move slow and controlled

• Prioritize positioning over depth/speed

• Use as pre-throw or pre-lift activation

• Focus on breathing and staying relaxed through movement