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Football Mobility

Activ8 Performance

Rugby, Football , Field Sports, Mobility
Coach
Peter Mamo

UNLOCK your athletic potential with FOOTBALL MOBILITY.

When an athlete possesses good mobility, they are able to perform functional movements and own required positions in sport without limitations. This is why mobility is a key component of overall athleticism and has been shown to improve players’ performance on the field. This is because an athlete with good mobility has the ability to express more power, speed and reduce the risk of suffering an injury.

This program is a stand alone comprehensive mobility program for the SOCCER, FOOTBALL, RUGBY athlete that can be called upon in order to prepare for the upcoming season, recover from games or even for a warm-up prior to lifting to get the best from the session.

Mobility delivered at your finger tips from a professional you can trust. Videos with coaching cues that keep you on track!

Three(3) sessions a week programmed with progressions over three(3) three(3) week blocks (9 weeks) or go at your own pace until you can comfortably perform movements with ease before progressing to the next block.

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IMPROVE YOUR PERFORMANCE IN ANY SPORT
When an athlete possesses good mobility, they are able to perform functional movements without limitations on their range of motion.
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INCREASE SPEED & POWER
Mobility increases range during explosive movement as your hips, ankles, shoulders and hamstrings achieve an ideal range of motion, resulting in improved running mechanics and rate of development, which in turn lead to faster sprint times and power output.
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REDUCE INJURY RISK
It has been found that poor mobility is related to injury in male athletes and that preseason mobility programmes could reduce injuries. These studies suggest that preseason and day-to-day mobility training could be beneficial in preventing injury, improving posture and reducing pain.
Features
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Programming 4 days per week
Mobility training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Coaching and programming through progressions available all through an app.
Equipment
Required
Foam Roller // Mini-Band // Light Resistance Band // Medium Resistance Band // PVC or Broomstick
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Sample Week
Week 1 of 9-week program
Sunday
UTP - BLOCK ONE - WK1 D1 - STATIC

A

Foam Roll (SMR)

1 x 5:00

B1

Cat-Cow

2 x 20

B2

Worlds Greatest Stretch HOLD

2 x 20

B3

Down-ward Dog

2 x 20

C1

Calf Stretch

2 x 20

C2

Knee to Wall

2 x 8

D1

Pigeon Stretch

2 x 20

D2

FFE Hip Flexor Stretch

2 x 20

D3

90/90 Hold

2 x 20

E1

Half Kneeling Adductor Stretch

2 x 20

E2

Hamstring Stretch on Wall

2 x 20

E3

Bottom Squat HOLD

2 x 20

F1

Thoracic Spine - Thread the Needle

2 x 20

F2

Thoracic Extension on Bench

2 x 20

F3

Rig Lat Stretch

2 x 20

G1

Lateral Slide Squat

2 x 20

G2

FFE DB Reverse Lunge

2 x 8

H

Dead Hang

2 x 20

Tuesday
UTP - BLOCK ONE - WK1 D2 - DYNAMIC

A

Foam Roll (SMR)

1 x 5:00

B1

Cobra to Child's Pose

2 x 10

B2

Downward Dog Toe Taps

2 x 10

C1

Bench Ankle Mobility

2 x 8

C2

Heel Elevated Banded Goblet Squat

2 x 8

D1

90/90 Progressions

2 x 10

D2

Walking Leg Cradle Stretch

2 x 4

D3

Band Hip Flexor Stretch

2 x 10

E1

Adductor Rockers

2 x 8

E2

Stripper Squat

2 x 8

E3

Walking Lunge w OH Reach

2 x 8

F1

1/2 Kneeling Wall Thoracic Rotation

2 x 8

F2

Thoracic Extension on Bench

2 x 8

F3

Lying Handcuffs

2 x 8

G1

Half-Kneeling KB Windmill

2 x 8 @ 13.23 kg

G2

Overhead Squat w/ PVC

2 x 8

Thursday
UTP - BLOCK ONE - WK1 D3 - ACTIVATE

A

Foam Roll (SMR)

1 x 5:00

B1

Walking Lunges w OH Reach

2 x 8

B2

Lateral Squat Step Out

2 x 8

B3

Inchworm Push-Up

2 x 8

B4

Lying Handcuffs

2 x 10

B5

Dead-Bug

2 x 16

C1

Tibialis Raise

2 x 10

C2

KOT Calf Raise

2 x 10

C3

Calf Raise Eccentric

2 x 10

D1

Miniband Monster Walks

2 x 20

D2

Reverse Nordic Curl (Band assisted)

2 x 8

D3

Bent Knee Copenhagen Plank

2 x 10

D4

Chinese Plank

2 x 20

D5

Arabesque

2 x 8

E1

3-Way Band Pull-Aparts

2 x 10

E2

Half Kneeling Banded Thoracic Rotation

2 x 10

E3

Hanging Scapula Retraction

2 x 8

E4

Kettlebell Arm Bar

2 x 10 @ 17.64 kg

Coach
coach-avatar Peter Mamo

Peter Mamo is an ASCA L2 Strength and Conditioning professional who works with NRL Elite Pathways and has worked with Division 1 College Football athletes. Peter currently works in developing future South Sydney Rabbitohs and leads the UNSW Raiders football performance program.

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RELEASE THE GAINS

Joint mobility is often overshadowed by speed and strength, however it is just as important. As it can help athletes increase their power, speed and reduce your likelihood of suffering an injury.

Get Football Mobility
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FAQs
Can this be performed before my actual workout?
Yes. However this is an in-depth results driven mobility routine. In this case perform one round instead of two.
How long do these workouts take to complete?
Under 30mins as long as you don't take rest breaks (which are not required) between exercises
The Proof
verified-athlete-avatar Rustum Todd

American Football

Verified Athlete

"Peter has taken me to my athletic peak and helped me work on different aspects of my game via his programming. The knowledge of the athletic body and how to draw the best from it is second to none."

verified-athlete-avatar Ryan McClean

Rugby

Verified Athlete

"Best in the business, knowledgeable, caring and tough. I'm playing better footy, recovering quicker and making plays week in and week out."

verified-athlete-avatar Shiloh Phillips

American Football

Verified Athlete

"I wanted a trainer who cared about my progress as much as I did and Pete definitely was that trainer. I became the fittest, strongest and fastest I’ve ever been in my athletic career. I can’t recommend him enough to serious athletes who want to be the best in their respective sport careers!"

Football Mobility