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Strength & Conditioning for Senior 2016

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Functional Mobility Drills

What is “Functional” Mobility Training?

• Selecting exercises that improve the foundationfor movement

• Working in multiple planes

• Teaching reaction time, decision making and deceleration

Train Movements, Not Muscles

• The human body was not designed to work in isolation and should not be trained that way.

• Choose functional movement patterns

o Multi-directional walking

oAcceleration & deceleration

oAdd resistance

oReaction time drills

Step 1: Mobility 1st

• Address mobility restrictions 1st

– Soft Tissue Work

– Assisted Stretching

– Self Stretching

Self-myofascial Release For Seniors Ankle Mobility Drills



Hip & Shoulder Pattern Improvements Thoracic Spine Stretch

• Rotate T-spine AWAY from stabilizing leg

• The movement is from T-spine, NOT lumbar spine or hip

Step 2: Movement Patterns Deceleration Lunges

• Walk backward, lunge forward

• Band increases the demand to decelerate

• Increased eccentric forces

• Improve core & lower body stability and strength

Glider Curtsy Lunges

• Only allow slight cross behind.

• Watch for rotation of front knee

• Those with better hip mobility can increase ROM

Clock Lunges

• Start in the center and lunge from one direction to the other

• Must “stick” the landing before lunging back

• Increase speed or add 1-legged stand for more challenge



Directional Box Drill

• Start slow

• Must demonstrate stability on landing

• Step in one direction first then repeat opposite direction

• Add 1-legged stands or speed

Jack Rabbit Agility Drill

Lateral Shuffle1-2-3 StickCan also cross

leg front or back

Lateral Acceleration/Deceleration

Clap once to stop; twice to start; three times to change direction.*

* Outside, use a whistle.

Resisted Movement



Resisted Retro Walk To Deceleration

Acceleration To Ladder Drill

Resisted Marching

• Perform in place or moving

• Helps improve arm and leg drive

• Feet should make contact under the hips not in front of the body

Resisted Walking Lunges

Resisted ShufflesMulti-directional Resisted

Agility Training