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Fred Silcock Mobility Guide 4

This document provides a mobility and movement guide with exercises paired to improve efficiency and performance. It discusses viewing mobility, stability, and strength as a pyramid, with strong foundations in mobility and stability enabling movement efficiency. The exercises are grouped by body part and paired to first stretch, then stabilize, and finally strengthen in a functional movement. Detailed instructions are provided for foot/ankle, hip, shoulder, and other body part series. The goal is to execute the exercises in order from stretch to stabilize to strengthen.

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Nonso Anyakwo
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709 views12 pages

Fred Silcock Mobility Guide 4

This document provides a mobility and movement guide with exercises paired to improve efficiency and performance. It discusses viewing mobility, stability, and strength as a pyramid, with strong foundations in mobility and stability enabling movement efficiency. The exercises are grouped by body part and paired to first stretch, then stabilize, and finally strengthen in a functional movement. Detailed instructions are provided for foot/ankle, hip, shoulder, and other body part series. The goal is to execute the exercises in order from stretch to stabilize to strengthen.

Uploaded by

Nonso Anyakwo
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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VOLUME 2.

Movement &
Strength Mechanics
Guide
with
@Fred_Silcock_Coaching
"Improving movement for
performance can be
looked at like a pyramid.
Strong foundations of
mobility & stability =
movement efficiency for
strength & power"
Introduction
Welcome to the Turf Games Mobility & Movement guide
Volume 2 presented in partnership with Fred Silcock. The
proceeding guide uses principles of human biomechanics to
help provide you with a number of movement combinations
designed to help improve efficiency & performance within
the exercises we use in Turf Games training and
competitions.

The reason the exercises are paired the way they are in this
guide (as illustrated below), is that mobility is useless
without being accompanied with stability & strength -
especially relevant if you're a competitor on the Turf!
How to Use:
As above, execute the exercises in their prescribed order - Stretch,
Stabilise, Strengthen (in function).
The 'functional'/strength exercise is dependant on the session
ahead - therefore you can mix these up accordingly. You DO NOT
need to go heavy with these, movement quality is the key.
They can be done all together in the warm up, with the option of
repeating the 'functional/strength' exercise as a 'preload' within the
session itself (see example with foot & ankle series).
If there is something you feel is more restricted than others then
best to focus on that to see best results. *More applicable for the
Hip & Shoulder series'.

Key Principles:
For optimal performance we need all of the muscles that contribute
within a movement to be in the game. Just relying on the
predominant ones will leave us short of our true potential.

The reason we use LIGHT pulsing in the stretches is to stimulate the


muscles as opposed to putting them to sleep. Do not use too much
force, you simply need to feel the elasticity of the muscle kick in.

Once we have improved the desired range of movement we must


then load the muscle in it's new range using one of the 'stability
drills'.

Finally we combine this with a more 'functional exercise' that's


specific to those within your session e.g. Squatting, Pressing etc.
FOOT & ANKLE SERIES
Watch the video in full before reading its application below.

3-4 Rounds:
x10/position: *Toe Elevated Calf Stretch Pulses - Forwards, Lateral,
Rotational.
x6/position: Single Leg Balance Ankle Stability Reaches - Forwards,
Lateral, Rotational.
---rest 20s---
x4-6/position: 3 Way Lunges, DB Suitcase (IF SQUATTING)
OR
x4-6/position: 3 Way DB Hinge Matrix (IF HINGING)

*Bent/Straight leg options replicate when you're foot is in-front or


behind when walking/running/lunging etc.
*You can repeat the 'Functional/Strength' exercise directly prior to
the relevant lift in the session itself.
HIP SERIES
The best way to use the below exercise pairings is to try them all out
first. Then, within your lower-body warm ups, focus on the ones you
feel are the most challenging.
3-4 rounds of each pairing accompanied by the relevant
'functional/strength' movement (lunges OR hinges - same as with the
foot & listed first below)
*You can repeat the 'Functional/Strength' exercise directly prior to the
relevant lift in the session itself.

Functional/Strength
Exercises
- 3 Way Lunges, DB Suitcase
- 3 Way Dual DB Hinges

Anterior Hip Complex


3-4 Rounds
30s/side: Anterior Hip Stretch Pulses - Forwards,
Rotational &/Or Lateral
x6-8/side Anterior Hip Stability Drill, Plate Overhead
---rest 20s---
x4-6/position: 3 Way Lunges OR 3 Way Hinges

Medial Hip Complex


3-4 Rounds
30s/side: Medial Hip Stretch Pulses - Lateral &/Or Rotational
x6-8/Side: Medial Hip Stability Drill, KB Loaded
---rest 20s---
x4-6/position: 3 Way Lunges OR 3 Way Hinges
Hips Series Continued...

Posterior Hip Complex


3-4 Rounds
30s/side: Posterior Hip Stretch Pulses (Elevated
Pigeon)
x6-8/side: Posterior Hip Stability Drill (Single Leg
Dual DB Hinge)
---rest 20s---
x4-6/position: 3 Way Lunges OR 3 Way Hinges

Hamstrings Complex
3-4 Rounds
30s/side: Hamstring Stretch Pulses - Overhead,
Forwards &/Or Rotational
x16-20: Ostrich Walk, Dual DB Loaded
---rest 20s---
x4-6/position: 3 Way Lunges OR 3 Way Hinges

Lateral Hip Complex


3-4 Rounds
30s/side: Lateral Hip Stretch Pulses
x6-8/side: Lateral Hip Stability Drill, DB Loaded
---rest 20s---
x4-6/position: 3 Way Lunges OR 3 Way Hinges
"YOUR WARM UP SETS
ARE JUST AS
IMPORTANT AS YOUR
WORKING SETS"

SHOULDER SERIES
As with the hip series, try out all these pairings & see which ones
need the most attention.
3-4 rounds of each pairing accompanied by the relevant
'functional/strength' movement.
3 Way DB Press Matrix is more relevant to overhead pressing, 3
Way Ring Pull Matrix more relevant for vertical pulls.
As before, you can repeat the 'Functional/Strength' exercise
directly prior to the relevant lift in the session itself.

Functional/Strength
Exercises
- 3 Way DB Press Matrix
- 3 Way Ring Pull Matrix

Shoulder Complex 1
3-4 Rounds
10s/position Pec Stretch Pulses
x10-20 Straight Arm Plank Crossover Reaches to Foot
---rest 20s---
x6-8/position: 3 Way DB Press Matrix OR 3 Way Ring Pull
Matrix
Shoulder Series Continued...

Shoulder Complex 2
3-4 Rounds
30s/side Ring Overhead Lat Stretch Pulses
x6-8/side Single Arm DB Lateral Overhead Press
---rest 20s---
x6-8/position: 3 Way DB Press Matrix OR 3 Way Ring
Pull Matrix

Shoulder Complex 3
3-4 Rounds
30s/side Rotational Lat Stretch Pulses
x6-8/side Side Planks Rotational Reaches
---rest 20s---
x6-8/position: 3 Way DB Press Matrix OR 3 Way Ring
Pull Matrix
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