Mobility




© image - Per Wiklung
Mobility is an important component of a successful floorball goalie and is the ability of a joint to actively move through a range of motions. Exercising your mobility helps enable a better motion of your limbs, it enables the joints to their fullest range of movements and reduces movement restrictions. Without targeted training, the muscles flexibility regresses, the connective tissue starts to sticks together and the mobility of joints and spine decreases.
The aim of mobility training is to mobilise the joints with targeted exercises (active or passive) over a large radius of movement. The vascular system also benefits from exercises for mobility.
In this section, we will present different mobility and flexibility movements and positions, which we advice to use for your mobility and flexibility progression.

Please note that besides the eccentric movement of many mobility exercises also the training of explosive movements must not be neglected. As a goalkeeper you often have to make a save with an explosive movement.


The posts distributed into two sections.
The first section provides you the opportunity to filter on positions and movements. This allows you to see the appropriate exercises for a certain position.
The second section allows you to filter on a certain muscle group. As indicated in the figure above, the body has been divided into 15 muscle groups.
Area 1 : Head, neck
Area 2 : Upper back
Area 3 : Jaw
Area 4 : Front shoulder area, chest
Area 5 : rear shoulder area, latissimus
Area 6 : lower back, lumbar muscles, abs
Area 7 : Arms
Area 8 : Gluteal muscles
Area 9 : Adductors
Area 10 : Hip flexors, quadriceps
Area 11 : Hamstring muscles
Area 12 : Knee
Area 13 : Shin
Area 14 : Calf
Area 15 : Ankle joint, foot, toes

Posts


When you sort by Mobility area, please consider that we only marked the most used muscle groups. Naturally, other muscle groups are also used for the respective exercises.
If you filter, please press the main group first and afterwards the subgroup (ex. Mobility Positions and then Shinbox)
Mobility Positions (17)
Shin box (5)C.A.R. (4)Others (1)Squat (8)
Mobility Area (17)
Area 10 (11)Area 11 (10)Area 6 (16)Area 7 (0)Area 8 (16)Area 9 (11)Area 2 (1)Area 4 (1)Area 5 (3)
Shin box (5)C.A.R. (4)Others (1)Squat (8)
The Figure 4 Stretch

The Figure 4 Stretch


Content:Mobility and strength training
Focus:Thigh training
Equipment: -
Number of Assistants: 0
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90/90 Sit Position

90/90 Sit Position


Content:Mobility and strength training
Focus:Thigh training
Equipment: -
Number of Assistants: 0
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Sky Reacher Squat

Sky Reacher Squat


Content:Mobility and strength training
Focus:Thigh training
Equipment: -
Number of Assistants: 0
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Squat to Stand

Squat to Stand


Content:Mobility and strength training
Focus:Thigh training
Equipment: -
Number of Assistants: 0
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Extended Saigon Squat

Extended Saigon Squat


Content:Mobility and strength training
Focus:Thigh training
Equipment: -
Number of Assistants: 0
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Cossack Squat

Cossack Squat


Content:Mobility and strength training
Focus:Thigh training
Equipment: -
Number of Assistants: 0
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Saigon Squat

Saigon Squat


Content:Mobility and strength training
Focus:Thigh training
Equipment: -
Number of Assistants: 0
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Squat

Squat


Content:Mobility and strength training
Focus:Thigh training
Equipment: -
Number of Assistants: 0
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C.A.R. – Hip mobility in the side position

C.A.R. – Hip mobility in the side position


Content:Active and controlled hip joint movement
Focus:Extend hip mobility
Equipment: -
Number of Assistants: 0
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C.A.R. – Hip mobility in the quadruped

C.A.R. – Hip mobility in the quadruped


Content:Active and controlled hip joint movement
Focus:Extend hip mobility
Equipment: -
Number of Assistants: 0
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C.A.R. – Hip mobility by lying on your stomach

C.A.R. – Hip mobility by lying on your stomach


Content:Active and controlled hip joint movement
Focus:Extend hip mobility
Equipment: 1 tennis ball or floorball
Number of Assistants: 0
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Stretching chest and shoulder muscles – Kneeing position

Stretching chest and shoulder muscles – Kneeing position


Content:Simple kneeing streching position
Focus:Streching chest and shoulders
Equipment: -
Number of Assistants: 0
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Controlled Articular Rotations – C.A.Rs

Controlled Articular Rotations – C.A.Rs


Content: Mobility training with an active and controlled joint movement
Focus: Mobility
Equipment: -
Number of Assistants: -
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Shin box – Switch

Shin box – Switch


Content: Strech hip musculare
Focus: Unlock tight hips
Equipment: -
Number of Assistants: 0
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Shin box – Middle Split

Shin box – Middle Split


Content: Strech hip musculare
Focus: Unlock tight hips
Equipment: -
Number of Assistants: 0
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Shin box – Hip raise

Shin box – Hip raise


Content: Strech and strength hip musculare
Focus: Unlock tight hips, muscle building
Equipment: -
Number of Assistants: 0
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Shin box – Internal Rotation

Shin box – Internal Rotation


Content: Strech hip muscular
Focus: Unlock tight hips
Equipment: -
Number of Assistants: 0
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Shin box – Basic position

Shin box – Basic position


Content: Basic position
Focus: Unlock tight hips
Equipment: -
Number of Assistants: 0
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