Upgrading athletic performance. That is my area of interest and expertise.

Having worked with athletes of various levels from various sports, I have seen time and time again that most athletes lack the requisite mobility to be able to move as they wish to in their sport.

Control, speed, strength, power and endurance can all be leeched by stiff joints.

Many athletes don't want to hear it. They want to keep pushing on for those qualities and neglect mobility. They can't recognise the relevance of it or find it boring to work on.

Worse than boring, I find general mobility work ineffective. Time ineffectively spend is pretty disheartening to me. 

You may have seen over the past few months that I have embarked on a series of mobility challenges to show that somebody as stiff as a post using the right methods can make hefty progress with specific mobility goals in just one month. I'm not even talking a month of gruelling work. I'm talking 4-5 15-20 minute training sessions per week for guaranteed significant return.

Take this set of progress pics I received 4 weeks ago (I'm due some more any day now) from a current online client. He has gained more mobility in 2 months quality training than he has in a decade of on-off MMA training and gym work.

I have been asked how such impressive results can be attained.  Full programmes will not be laid out here as I make my living sharing this knowledge that I have spent years and thousands of pounds building but here are 3 of the key principles that anybody looking to build mobility quickly should work based upon.

1) CONSISTENCY & REGULARITY - just like building strength or one of the more "sexy" athletic attributes, you need to train consistently for a decent period of time. Two weeks of training and three weeks of nothing isn't going to get you too far. Regularity refers to how often you train. You are better off training a specific type of mobility four times per week for 15 minutes than smashing a big 60 minutes session out once per week.


2)  SAFETY - you will open up new range most easily when you feel safe working in the position you are in. Whatever position you are working in attempt to get more range, you need to be well supported, in good balance and able to breathe easily to get the most out of it.


3) USAGE - once you have opened up new range, you need to use that new range in order to keep your ability to access it. Just like any new skill you learn, the more it is used, the more stable and reliable it become. A route viewed on a map is easily forgotten. Walk the route, run it, in daylight and at night, navigate it with closed eyes and that route will be emblazoned into your memory.


I hope you take these ideas and implement them into your own mobility training. If you want to get to your mobility and athletic goals more quickly, you know where I am.


Arton Baleci, Athletic Transformation Specialist
Float Sting, Manchester