Why mobility is so important?
Which are the benefits of mobility training?
1) Proprioception/Sensory motor benefits
Beyond the physiological benefits of moving joints through their ROM, joint work helps us neurologically: joints are key triggers for sensory-motor perception. We experience the world in a sensory-motor hierarchy of visual (vision), vestibular (balance) and proprioceptive (where we are in space) systems. Joints have a very high number of proprioceptive nerves that tell the brain where we are in space and how fast each part of us is moving.
Studies have shown that mobility work as part of balance and resistance training in athletes/persons was found to have a profound effect on reducing the possibilities of injuries.
3)Jammed joints and reduced strength
The nervous system is designed for survival first, not performance. If the nervous system detects a problem in its function – like a joint that is not able to move properly – it more or less cuts down power to the rest of the system (so the compromised component doesn’t put the system at risk). This shutdown is global. Conversely, opening up the jammed joint can bring the power back on line. This phenomenon was first noted decades ago and labelled the “arthrokinetic reflex.”
4)Proprioception & pain
Pain is part of neurological signalling triggered by another proprioceptive nerve, the nociceptor.
Typically, there are more mechanoreceptors (nerves that sense touch, movement, and position) around joints than nociceptors. Mechcanoreceptive nerves send their signals several hundred times faster than most nociceptors. This means that proper joint movement can send a far stronger signal, faster, to the body than a pain signal can.
Playing the sport is the only sport specific training to achieve the optimal adaptations to improve performance in the sport. Anything else we use is to build fitness, strength and athletic abilities that will transfer to the sport.
Sport specific is the transferability of training to the sport.
A) movement classification. What are the actual movements that you will use in the sport. If your sport is to run in staight line, your training needs to be running or doing other movements in staight line
B) motor control. How to train the motor abilities based on energy systems which are specific to that sport
C) strength qualities. Strength qualities necessary for the sport and how to apply them (force, time to apply it, what is the most efficient way to do that).
D) Primary joint angles and force vectors. How to absord and apply different forces to make the athlete more efficient to move faster.
E) External stimuli. React to an external stimuli or ignore it and focus to whatever you need to react to.
F) Common injuries of sport. Training program must be based around preventing the injuries from excessive overuse of the actual sport. Coaches need to develop the training plan around bulletproofing athletes’ body to prevent or reduce the incident of those injuries occuring.
These things are really important when you get to a high level of sport but you have to built the foundation first. Without a solid foundation, we can’t apply any of the sport specific points.