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At a minimum, you will need: (1) 3 lacrosse balls (2 of which will be taped together) and (2) a jump stretch band (which is like a gigantic rubber band – preferably in blue or green). Any brand of jump stretch band will do but we get ours from Rogue Fitness. Rogue has created a handy Mobility Package that includes lacrosse balls and jump stretch band. In addition, we recommend investing in a Voodoo Floss Band.
You may see us use other equipment like foam rollers, the Armaid, Trigger Point Therapy balls and rollers, the Thoracic Wedge, the Stick, and the TheraCane. You can find all of these products online but the basic equipment (lacrosse balls/jump stretch bands/Voodoo Floss Band) will allow you to follow the MobilityWOD program.
The MWOD is designed to be a discreet 10-15 minute daily practice in addition to your normal workout routine. The MWOD can be done before or after a workout or at night when you are laying on the floor watching TV. Some of the mobilizations are very effective before workouts as part of your warm-up and movement preparation strategies. On the other hand, some of the mobilizations are best done post-workout or at a completely separate time of the day. For example, the 10-minute squat test is not appropriate as a pre-workout MWOD. However, rolling on the lacrosse balls to mobilize your thoracic spine prior to an overhead workout is an appropriate pre-workout MWOD. The bottom line – be less concerned about when to do the MWOD and be more concerned about addressing your tissue health and range of motion problems. Above all else, the MobilityWod is about improving your capacity to be in a good position during movement to improve performance and avoid injury.
Please visit our Bookings page to learn more about the process for requesting to host a seminar at your box.
Stretching only focuses on lengthening short and tight muscles. Mobilization, on the other hand, is a movement-based integrated full-body approach that addresses all the elements that limit movement and performance including short and tight muscles, soft tissue restriction, joint capsule restriction, motor control problems, joint range of motion dysfunction, and neural dynamic issues. In short, mobilization is a tool to globally address movement and performance problems.
The primary goal of the MWOD improvement of athletic performance. This can be wattage, poundage, time, reps, whatever. You will know its working because you can track your mobility progress through your gains in performance. The MWOD has also proven to be effective for people who have chronic movement-based pain. For these athletes, pain resolution is also a sign that the MWOD is working and you are making good progress.
Only you can answer that question. The MobilityWod program has often been described as self-inflicted torture. But, don’t be foolish – if you think you are injuring yourself, STOP. Don’t over do it. More is not necessarily better.
TJ Murphy of Competitor Magazine complied a great list of MWODs for runners here.
Yes! This is one of the most common question we have received over the years at MWOD. Our answer was to create MWOD List, a one-stop-shop to connect with screened, certified, licensed practitioners in your area.
We do not guarantee that we will feature any products on the MobilityWOD, nor do we write product endorsements. However, if we like a product and think it is useful for mobility, we may feature it in a MobilityWOD episode. If you have a product you would like us to try, please send it to 643 Bamboo Terrace, San Rafael, CA 94903.
We have found that many athletes and coaches, however, lack a basic understanding of anatomy and biomechanics and so we recommend seeking out resources like Thomas Myers’ Anatomy Trains, and the work of Eric Cressey, Gray Cook, and Stuart McGill.