Spiders Dynamic Mobility Performance Exercise

23 Feb Spiders Dynamic Mobility Performance Exercise

The utilization of dynamic mobility exercises to improve range of motion, soft tissue extensibility, neural and muscular activation are key modalities in the development of sports performance programming. Regardless of sport, certain levels of joint mobility and soft tissue extensibility are required. This provides the athlete with the opportunity to execute the athletic actions of the sport proficiently and limits the potential for injury. The implementation of dynamic mobility exercises within a comprehensive training program can benefit the amateur to professional athlete in the aforementioned capacities.

Why It’s Important: Execution of athletic actions proficiently require certain levels of joint mobility and soft tissue extensibility. Limitations in these aforementioned physical parameters can increase the potential for injury, reduce performance, and result in the development of compensatory patterns.

Improves Your: Joint Range of Motion, Soft Tissue Extensibility, and Neural Muscular Activation

Target Area: Hip Complex

The Common Problem: Limitations in hip mobility deter the athlete in the optimal execution of the athletic actions in their chosen sport.

The Solution: The execution of joint mobility and  soft tissue extensibility within a comprehensive strength and conditioning program to developed the required levels of mobility within the kinetic chain.


Set Up:

  • Place yourself in a standard push-up position, back flat, hands shoulder width apart



  • Lift your left foot and placing it outside the left hand
  • Slowly press your left forearm down towards the floor, keeping the left hand in place
  • Lower your forearm as low to the floor as possible, and hold for one second
  • Return to the starting position of the exercise and repeat with your right hand
  • Perform 10-15 repetitions


About Performance Coach Sean Cochran: Sean Cochran, one of the most recognized performance coaches in sports today. A career spanning positions with 2 major league baseball organizations, over 10 years on the PGA Tour and work with top professionals including three-time Masters, PGA, and British Open Champion Phil Mickelson, future hall of fame Trevor Hoffman, and Cy Young award winner Jake Peavy provides Sean a proven track record of success.  He has been involved in the production of numerous performance videos and authored books including; Performance Golf Fitness, Complete Conditioning for Martial Arts, and Fit to Hit. He has been a presenter of educational seminars for numerous organizations including the world renown Titleist Performance Institute.