How it works
The course is divided into three steps. Work through one after the other and go back whenever you feel you need to.
Test your mobility
Find out the state of the art of your own mobility. We guide you through several tests.
Study your personal exercises
Use your test results to find the corresponding mobility exercises.
Build your own training plan
Use your dedicated exercises to build yourself a mobility routine.
Mobility · Movement · Dance · Mobility · Movement · Dance
Part 1
TESTS & CASES
In the first step, we will test the mobility of your keypoints & identify the areas that need work.
Download the PDF-Template and fill in the case(s) that apply to you after each test.
What you need:
- a small space (2*2 meters)
- a free wall or door
- a recording device (optional: tripod)
- a yoga mat, carpet, kneepad or towel
What to do:
- watch the test
- do the test & record yourself
- watch the cases
- [x] Check the case that applies to you
Part 2
THE EXERCISES
Your BODY-CHECK TEMPLATE now shows you on which keypoints you will continue to work.You can find a corresponding exercise for every single case below.
NOW: Try out each one of your personal exercises for at least 1 FULL SET.Pay attention to the exact technique! We will use these techniques later during training.
Sorted by test
Case 1:
Case 2:
Case 3:
Case 1:
Case 2:
Case 3:
Case 1:
Case 2:
Case 3: (Exercise a)
Case 3 (Exercise b)
Case 1:
Case 2:
Case 3:
Part 3
THE EXERCISES
Now that we have built the foundation, we will craft your very own MOBILITY Training Plan.
Below you will find general rules for your practice schedule.
Time
Find out the state of the art of your own mobility. We guide you througFor each mobility session, take around 15-60 minutesh several tests.
Timing
You can train mobility all year long, every day of the year. One training session equals one mobility session. The more, the better.
Consistency
Consistency over quantity: Long term effects develop over time. Try to find a routine you can stick to & that fits well into your life.
Warm-up
Mobility training comes right after your warm up in any practise session. The best way to warm up is to start with joint rotations, dynamic stretches and some cardio-vascular exercises like rope skipping of jumping jacks.
WHY?
to increase your range of motion
WHEN?
on days you don’t train or 4-6h before/after your training
HOW?
mixed methods concept – all mobility exercises!
WHY?
to warm-up and unlock your full range of motion for the upcoming training
WHEN?
after your general warm-up
HOW?
No passive stretching for more than 15 sec, better do dynamic stretches for 15 reps
- essential in dance styles that require maximum mobility
- Don‘t get cold!
WHY?
for final relaxation and immediate start of regeneration
WHEN?
HOW?
BUILD YOUR SCHEDULE
- PRIO 1: exercises for your biggest mobility limitations (the “cases”)
- PRIO 2: exercises for your lighter mobility limitations
- PRIO 3: all other exercises
Part 4
PROGRESS & RE-TEST
After 4 weeks of CONSTANT work, you should observe a noticable difference. Return to PART 1 and test yourself again.
You can test yourself every week for motivation to keep going. Don’t trust your subjective feeling – record yourself & notice definite results.
DON’T STOP working!
CONGRATS You made it!
Let us know how you liked it. Keep on training & stay mobile!
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