Built to Move: Basketball Mobility Program

MACHAELA SIMMONS PERFORMANCE

Basketball, Soccer, Multi-sport, Lacrosse, Women's Training, Mobility, Youth Sports, Racket Sports
Coach
Dr. Machaela Simmons

Basketball demands more than strength and skill— it demands the ability to move freely, absorb force, and control your body in every direction. That’s where mobility becomes your hidden advantage.

This 4-week, basketball-specific mobility program is designed by Dr. Machaela Simmons (PT, DPT, CSCS, former Division 1 hooper) to help players 14+ improve movement quality, reduce stiffness, and unlock game-ready athleticism.

✅ 3 guided routines per week (10–20 minutes each)

✅ Covers every key joint for hoopers—ankles, knees, hips, back, shoulders, elbows, wrists

✅ Demo videos for every exercise

✅ Pre- and post-program mobility assessments to track your progress

✅ Delivered on TrainHeroic, the premier online training platform

Whether you feel “tight,” can’t recover fast enough, or want to get more explosive on the court—this program helps you build the foundation for better performance and longevity in the game.

Change your game from the ground up- START TODAY.

$39
Get Built to Move: Basketball Mobility Program
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🏀 Why Mobility Matters for Hoopers
This 4-week basketball mobility program helps athletes unlock their full range of motion, move smoother and stronger on the court, and reduce the risk of ankle, knee, and hip injuries. With better recovery, improved agility, and stronger landing control, players build durability to stay game-ready and perform at their best all season.
Features
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Programming 3 days per week
Mobility routines that are accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Demo videos for each exercise to guide your practice and make execution easy
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Get what you need to play at your highest level- right here through the app.
Equipment
Required
Timer (Phone, clock, etc) // Willingness to stay consistent
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Sample Week
Week 1 of 4-week program
Sunday
MOBILITY ASSESSMENT: WHAT'S YOUR STARTING POINT?

A

Overhead Wall Reach

B

Behind the Back Reach

C

Forward Reach

D

Knee to Wall

E

Active Straight Leg Raise

F

90/90 Hip Shifts

G

Prone Quad Stretch

H

Open the Book Stretch

Tuesday
Week 1 Day 1

A

Toe Sitting

1 x 60

B

Heel Sitting

1 x 60

C

Quadruped Hip Series

1 x 5

D

90/90 Forward Lean

1 x 60

E

90/90 Backwards Lean

1 x 60

F

Cat Cow

1 x 1:00

G

Thread the Needle

2 x 10

H

Prone Blackburns

2 x 10

I

Prone IYT's

2 x 10

J

Quadruped Forearm Stretch

1 x 60

Thursday
Week 1 Day 2

A

Standing Great Toe Extension

2 x 30

B

Standing 3 Way Knee to Wall Stretch

1 x 30

C

Deep Squat Side to Side Shifts

1 x 60

D

Deep Squat with Calf Raise

1 x 60

E

Active Hamstring Stretch

1 x 60

F

Shinbox Shifts

1 x 60

G

90/90 Hip Shifts

1 x 60

H

Quadruped T Spine Rotation

2 x 10

I

Prone W's

2 x 10

J

Quadruped Wrist Flips

1 x 60

Saturday
Week 1 Day 3

A

Standing Plantarflexion Stretch

1 x 60

B

Crossed-Leg Forward Fold

1 x 00:60

C

Seated Wall Overhead Press-Ups

2 x 12

D

Downward Dog Calf Stretch

1 x 00:60

E

Half Kneeling Active Ankle Rockers

2 x 00:60

F

Half Kneeling Groin Stretch

1 x 60

G

Open the Book Stretch

2 x 10

Coach
More from MACHAELA SIMMONS PERFORMANCE
coach-avatar Dr. Machaela Simmons

Doctorate of Physical Therapy (and licensed PT), certified strength and conditioning coach, and former D1 basketball player. +5 Years of experience working with professional, collegiate, and ranked HS level basketball players - here to help hoopers perform their best.

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Game-changer.

Built to Move isn’t just about flexibility—it’s about giving you the tools to stay durable, explosive, and confident every time you step on the court. Train smarter, move better, and play stronger—your game is built to last.

Get Built to Move: Basketball Mobility Program
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FAQs
Who is this program for?
This program is designed for basketball players ages 14+ who feel stiff, tight, or limited on the court — or anyone who wants to move better, recover faster, and reduce injury risk. You don’t need to be an advanced athlete to benefit.
Do I need fancy equipment?
No fancy equipment required! You only need a timer. If you have access to more tools, you can easily integrate them — but they’re not necessary.
How long does it take?
Each mobility session is only 10–20 minutes and can be done 3x per week. It’s designed to fit easily into your warm-up, cooldown, or as a standalone recovery day.
How is this different from stretching or yoga?
Mobility isn’t just flexibility — it’s your ability to control strength and stability through a full range of motion. This program focuses on functional mobility that directly improves basketball performance — like deeper defensive stances, smoother deceleration, and stronger first steps.
Can I do this during the season?
Absolutely. The program is designed to complement your training or game schedule without adding unnecessary fatigue. In fact, in-season is one of the best times to address mobility to improve recovery and keep your body feeling fresh.
What areas of the body does the program address?
We cover the full body: ankles, knees, hips, lower and mid-back, shoulders, elbows, and wrists — everything that matters for how you move, jump, cut, and land.
How do I measure my progress?
You’ll complete a self-mobility assessment before and after the program. This lets you track measurable improvements in range, control, and on-court movement quality.
Is this program suitable if I've had an injury?
Yes — as a doctor of physical therapy and performance coach, I’ve built this program to be safe and effective even if you’re coming back from a past injury. However, always consult your healthcare provider before starting if you’re currently injured.
The Proof
verified-athlete-avatar Amanda Kalin

D1 Athlete

Verified Athlete

"I would recommend Coach Mac a million times over."

verified-athlete-avatar Ned Kusti

MD

Verified Athlete

"The progress has been incredible. My knee pain has significantly improved, allowing me to get back to doing the things I love."

verified-athlete-avatar T.G.

Athlete

Verified Athlete

"I'm loving the mobility program so far!"

Built to Move: Basketball Mobility Program
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