Research & Evidence

The Revolutionary Insight

For decades, conventional fitness wisdom warned: "Don't let your knees go past your toes." This advice was well-intentioned but fundamentally flawed.

The reality: We move our knees past our toes constantly in daily life - walking downstairs, getting up from chairs, decelerating in sports. By avoiding these positions in training, we create weakness exactly where we need strength.

The ATG (Athletic Truth Group) methodology, developed by Ben Patrick (KneesOverToesGuy), flips this paradigm: Train the positions you've been avoiding to become resilient in them.

Core Principles

1. Bulletproof Joints Through Full ROM

Injuries happen at end-range positions - the positions we rarely train. By building strength through complete range of motion, especially at the extremes, we create joints that can handle whatever life throws at them.

Key concept: A muscle that is strong through its full length is far less likely to tear than one that is only strong in the middle range.

2. The Demand vs. Ability Gap

Every injury can be understood through this lens:

• •Demand = Force applied to the tissue
• •Ability = What the tissue can handle

When demand exceeds ability, injury occurs. ATG training systematically closes this gap by progressively increasing ability.

3. Connective Tissue Adaptation

Muscles adapt to training in days to weeks. Tendons take weeks to months. This is why:

• •Progress must be gradual
• •Consistency matters more than intensity
• •"Bulletproofing" is a long-term investment

4. Pain-Free Training

Never work through pain above 2-3/10. Pain is information - it tells you you've exceeded your current ability. Back off, regress, and progress more gradually.

The ATG Exercise Hierarchy

Tier 1: Lower Leg Foundation

The lower leg is the foundation of all movement. Weak tibialis and calves create problems that cascade up the entire kinetic chain.

Tibialis Anterior

• •Often completely neglected in traditional training
• •Prevents shin splints
• •Essential for deceleration
• •Target: Build to 25% bodyweight for 5 sets of 5 reps on tib bar

Calves (KOT Style)

• •Train with knee forward, not locked
• •Full range of motion (heel below toes at bottom)
• •Target: 25% bodyweight dumbbell, 10 slow reps per leg

Tier 2: Knee Resilience

Patrick Step

• •The entry point to knee-over-toe training
• •Teaches proper loading with minimal stress
• •Hips stay forward throughout
• •Target: 25 consecutive reps each leg before progressing

ATG Split Squat (The Cornerstone)

• •Full depth with rear knee touching ground
• •Front knee tracks well past toes
• •Upright torso, no forward lean
• •Progression: Assisted → Bodyweight → Loaded
• •Standard: 25% bodyweight per hand, flat ground, full depth

Poliquin Step Up

• •Slant board (45°+), small box (3-4")
• •Targets VMO specifically
• •Used in ACL rehabilitation protocols
• •Standard: 20 reps with 66% bodyweight

Tier 3: Hip & Hamstring

Nordic Hamstring Curl

• •Most effective exercise for preventing hamstring injuries
• •Eccentric focus: 4+ second lowering phase
• •Standard: 10 reps with 4-second eccentric, 1-second pause at bottom

ATG RDL

• •Full range - weight touches ground
• •Emphasis on hip hinge, not back rounding
• •Standard: 100% bodyweight for 10 reps

Reverse Nordic Curl

• •Develops hip flexor strength (often ignored)
• •Supports knee function through quad/hip flexor balance
• •Key for running and kicking sports

Tier 4: Flexibility Standards

Jefferson Curl

• •Controlled spinal flexion with load
• •Roll down vertebrae by vertebrae
• •Wrists reach below toes at bottom
• •Standard: 25% bodyweight for 10 slow reps
• •Caution: Progress extremely slowly (months, not weeks)

Couch Stretch

• •Essential hip flexor and quad stretch
• •Back foot against wall or elevated surface
• •Squeeze glute, drive hips forward
• •Hold: 60 seconds each side

The ATG Zero Program

Purpose: Foundation building for anyone with knee pain, limited mobility, or new to ATG

Frequency: 3x per week (e.g., Monday/Wednesday/Friday) Duration: 10-20 minutes Equipment: None required (bodyweight only)

Progression Timeline: 4-12 weeks before advancing to ATG Dense

ATG Standards

These benchmarks indicate readiness for more advanced training:

Why ATG Works

Addresses Root Causes

Traditional rehab treats symptoms. ATG addresses the underlying weakness that created the problem.

Progressive Overload for Tendons

Most people never progressively overload their tendons in full range positions. ATG does this systematically.

Restores Lost Movement

Modern life (chairs, flat shoes, limited movement variety) causes us to lose ranges we were born with. ATG restores them.

Evidence Base

• •Nordic curls reduce hamstring injury rates by 51% (meta-analysis)
• •Eccentric training is gold standard for tendinopathy
• •Full ROM training produces greater strength gains than partial ROM

Common Mistakes

1. 1.Going too heavy too fast - This is about tendons, which adapt slowly
2. 2.Skipping the Zero program - The foundation matters
3. 3.Training through pain - Pain above 2-3/10 means regress
4. 4.Inconsistency - 3x/week for months beats daily for weeks
5. 5.Neglecting the tibialis - The forgotten foundation

Integration with Other Training

• •Strength training: ATG work can serve as warmup or separate sessions
• •Running: ATG builds the deceleration capacity runners need
• •Team sports: Addresses cutting, landing, and change of direction demands
• •General fitness: Creates a body that moves well into old age

Key Takeaways

1. 1.Train knees over toes - it's how we move in real life
2. 2.Start with ATG Zero regardless of fitness level
3. 3.Progress slowly - tendons need time
4. 4.Never train through pain above 2-3/10
5. 5.Consistency over intensity - this is a long game
6. 6.The standards are benchmarks, not requirements - work toward them gradually

References

• •Athletic Truth Group (atgonlinecoaching.com)
• •Ben Patrick's research compilation
• •Nordic hamstring meta-analyses
• •ACL injury prevention literature

What is FRC?

Functional Range Conditioning is a comprehensive joint training system developed by Dr. Andreo Spina. Unlike traditional stretching that passively increases range of motion, FRC builds active control throughout your entire range.

The key distinction: It's not about how far you can stretch - it's about how much of that range you can actively control and load.

The FRC Hierarchy

Mobility vs. Flexibility

These terms are often used interchangeably, but FRC makes a critical distinction:

• •Flexibility = Passive range of motion (how far you can be stretched)
• •Mobility = Active range of motion (how far you can move under your own control)

The gap between flexibility and mobility is where injuries happen. If you can passively be moved into a position but can't actively control it, that position is a vulnerability.

The Three Pillars

1. 1.CARs - Controlled Articular Rotations (daily maintenance)
2. 2.PAILs - Progressive Angular Isometric Loading (expanding range)
3. 3.RAILs - Regressive Angular Isometric Loading (controlling new range)

CARs: Controlled Articular Rotations

What They Are

CARs are slow, controlled circular movements that take each joint through its complete range of motion. Think of them as "flossing" for your joints.

Why They Matter

1. 1.Joint health: Articular cartilage has no blood supply - it relies on movement to receive nutrients
2. 2.Neural mapping: Regular full-range movement maintains the brain's "map" of joint capacity
3. 3.Assessment: Changes in CARs reveal developing problems before they become injuries
4. 4.Maintenance: Use it or lose it - ranges not trained are ranges that disappear

How to Perform CARs

Principles:

• •Move as slowly as possible
• •Maximum tension in surrounding muscles (irradiation)
• •Full range in each direction
• •Zero compensation from other joints

Tempo: 3-5 rotations each direction, each rotation taking 30-60 seconds

Daily CARs Routine

Time investment: 5-10 minutes daily

PAILs and RAILs: Expanding and Controlling Range

The Concept

PAILs and RAILs are isometric contractions performed at end-range positions. They work together to:

1. 1.Signal safety to your nervous system at new ranges
2. 2.Build strength in positions where you have none
3. 3.Create lasting change by adding active control to passive flexibility

PAILs (Progressive Angular Isometric Loading)

What it does: Contract INTO the stretch (the muscles being stretched) Purpose: Teaches the nervous system that the lengthened position is safe

How to perform:

1. 1.Get into stretched position (e.g., 90/90 hip stretch)
2. 2.Hold passively for 2 minutes (let tissues adapt)
3. 3.Ramp up contraction INTO the stretch over 10 seconds
4. 4.Hold maximum contraction for 10-20 seconds
5. 5.Release and breathe

RAILs (Regressive Angular Isometric Loading)

What it does: Contract to pull DEEPER into the stretch (the opposing muscles) Purpose: Builds active control in the new range

How to perform:

1. 1.Immediately after PAILs, try to actively move deeper
2. 2.Ramp up contraction over 10 seconds
3. 3.Hold for 10-20 seconds
4. 4.Release

The Complete Sequence

1. Passive stretch hold (2 min)
2. PAILs ramp (10 sec) + hold (10-20 sec)
3. RAILs ramp (10 sec) + hold (10-20 sec)
4. Passive stretch (30 sec)
5. CARs to "save the work"

Critical: Always finish with CARs for the joint you just trained. This helps the nervous system integrate the new range.

Key FRC Principles

1. Irradiation

Creating maximal tension in surrounding muscles during CARs and isometrics. This:

• •Increases neural drive
• •Improves proprioception
• •Builds strength throughout the body

2. Progressive Adaptation

Tissues adapt to demands placed on them, but only if:

• •Demands are consistent
• •Progression is gradual
• •Recovery is adequate

3. Specificity

Training must match the demands you'll face:

• •Want hip mobility for squatting? Train hip CARs in squat-relevant positions
• •Want shoulder mobility for overhead work? Train shoulder CARs through pressing ranges

4. The 2% Rule

Don't try to gain massive range in one session. Aim for 2% improvement per session. Over time, this compounds dramatically.

Sample FRC Protocols

Hip Expansion Protocol

Duration: 10-15 minutes Frequency: 3-5x per week

1. 1.Hip CARs (2 min each side)
2. 2.90/90 stretch position (2 min hold)
3. 3.90/90 PAILs (10 sec ramp + 20 sec hold)
4. 4.90/90 RAILs (10 sec ramp + 20 sec hold)
5. 5.Repeat for other positions (pigeon, frog, etc.)
6. 6.Finish with Hip CARs

Shoulder Expansion Protocol

Duration: 10-15 minutes Frequency: 3-5x per week

1. 1.Shoulder CARs (2 min each side)
2. 2.Sleeper stretch position (2 min)
3. 3.PAILs/RAILs sequence
4. 4.Wall slide position (2 min)
5. 5.PAILs/RAILs sequence
6. 6.Finish with Shoulder CARs

FRC vs. Traditional Stretching

When to Use FRC

Daily

• •CARs routine (5-10 min)
• •Non-negotiable joint maintenance

Pre-Workout

• •CARs for joints you'll use
• •Light PAILs/RAILs if mobility is limiting

Dedicated Sessions

• •Full PAILs/RAILs protocols
• •2-4x per week
• •Focus on limiting joints

Post-Workout

• •CARs to maintain ranges
• •Avoid aggressive stretching when fatigued

Common Mistakes

1. 1.Rushing CARs - They should be painfully slow
2. 2.Skipping the passive hold - The 2-minute hold matters
3. 3.Going too hard too fast - The 2% rule exists for a reason
4. 4.Forgetting the finishing CARs - Critical for integration
5. 5.Inconsistency - Daily CARs, regular PAILs/RAILs

Integration with Training

FRC complements strength training:

• •CARs are ideal warm-up for any session
• •PAILs/RAILs can be done on rest days or as separate sessions
• •End-range strength built with FRC transfers to loaded movements

Key Takeaways

1. 1.Mobility (active control) matters more than flexibility (passive range)
2. 2.CARs are daily joint maintenance - non-negotiable
3. 3.PAILs create safety at end-range, RAILs create control
4. 4.Always finish mobility work with CARs to integrate gains
5. 5.Progress gradually - 2% per session compounds over time
6. 6.The gap between flexibility and mobility is where injuries live

References

• •Functional Range Systems (functionalanatomyseminars.com)
• •Dr. Andreo Spina's research and teachings
• •Kinstretch methodology

Overview

Mobility work offers a unique opportunity for mental training. Research shows mindfulness interventions produce small-to-medium effects on interoception (body awareness), and that "adaptive" body awareness—mindful, non-judgmental attention—correlates with reduced pain perception and improved wellbeing.

The Mind-Body Opportunity

Mobility as Mindfulness Practice

Stretching and mobility work naturally invite:

• •Body awareness development
• •Present-moment focus
• •Breath-movement coordination
• •Pain perception exploration

Why Mental Skills Matter in Mobility

• •Pain tolerance: Stretching involves discomfort; mental skills help navigate it
• •Patience: Mobility gains are slow; psychology maintains consistency
• •Body awareness: Interoception improves movement quality
• •Recovery: Mental component accelerates physical recovery

Core Mental Skills for Mobility

1. Interoception (Body Awareness)

Definition: The ability to sense internal body states—muscle tension, stretch sensation, fatigue, temperature.

Why It Matters for Mobility:

• •Distinguishes productive stretch from harmful stress
• •Identifies tight areas needing attention
• •Monitors progress and adaptation
• •Connects mind and body

Developing Interoception:

1. 1.Body Scans

• •Systematically notice sensations from head to toe
• •No judgment—just observation
• •Practice during warm-up or cool-down

1. 1.Sensation Labeling

• •Name what you feel: "tension," "warmth," "stretch"
• •Precision improves awareness
• •Vocabulary grows with practice

1. 1.Breath-Sensation Connection

• •Notice how breath affects sensation
• •Exhale often deepens stretch
• •Breath provides internal focus anchor

2. Adaptive vs. Maladaptive Body Awareness

Two Types of Attention (Research finding):

Cultivating Adaptive Awareness:

• •Notice sensation without labeling it "bad"
• •Observe with curiosity, not fear
• •Accept what you find without resistance
• •"This is how my body feels right now"

3. Breath Work During Stretching

Basic Protocol:

• •Inhale: Prepare, create slight tension
• •Exhale: Relax deeper into stretch
• •Continue: Rhythmic breathing throughout hold

Physiological Mechanism:

• •Exhale activates parasympathetic nervous system
• •Muscle relaxation increases
• •Pain perception decreases

Mental Component:

• •Breath provides focus anchor
• •Prevents mind wandering
• •Creates ritual and structure

4. Self-Talk for Mobility

Acceptance Cues:

• •"Soften"
• •"Breathe into it"
• •"Release"
• •"Allow"

Patience Cues:

• •"Time creates change"
• •"Trust the process"
• •"Consistent work, gradual progress"

Body Awareness Cues:

• •"What do I notice?"
• •"Where is the tension?"
• •"What happens when I breathe?"

5. Pain Perception in Stretching

Understanding Stretch Discomfort:

• •Discomfort is normal (the stretch sensation)
• •Sharp pain is a warning (back off)
• •Tolerance is trainable
• •Acceptance reduces suffering

Working with Discomfort:

• •Don't fight the sensation
• •Breathe through it
• •Notice without judgment
• •Distinguish stretch from damage

Research Insight: "Adaptive body awareness" (mindful, accepting) is associated with pain attenuation, while "maladaptive body awareness" (anxious, avoidant) increases pain perception.

6. Patience and Consistency Psychology

Mobility Timelines:

• •Meaningful change: 4-12+ weeks
• •Structural adaptation: Months to years
• •Daily fluctuation: Normal

Maintaining Motivation:

• •Process goals (practice X minutes daily)
• •Celebrate showing up
• •Notice small improvements
• •Long-term perspective

When Progress Stalls:

• •Review technique (are you doing it right?)
• •Increase consistency (more frequent is often better)
• •Vary approach (different modalities)
• •Trust the process

Mobility as Active Recovery

Psychological Benefits

Beyond physical adaptation, mobility provides:

• •Parasympathetic activation (calming)
• •Mental break from high-intensity training
• •Body-mind connection time
• •Stress reduction

Post-Training Mobility

Mental Protocol:

• •Transition from training mode to recovery mode
• •Use breath to shift nervous system state
• •Appreciate what body did in training
• •Gratitude for movement capability

Dedicated Mobility Sessions

Session Psychology:

• •Not "another workout"—different mode
• •Quality over intensity
• •Present-moment focus
• •Self-care mindset

Mindfulness Integration

Body Scan During Mobility

Protocol:

1. 1.Begin at feet, notice all sensations
2. 2.Slowly progress upward through body
3. 3.At each area: observe, breathe, accept
4. 4.Identify areas needing attention
5. 5.Return to those areas for focused work

Mindful Stretching

Each Hold:

• •Full attention to the stretched area
• •Notice quality of sensation
• •Observe changes during hold
• •Breathe and accept

Moving Mindfulness

In Flow Work (mobility sequences):

• •Continuous awareness of body in space
• •Smooth transitions with breath
• •Present-moment focus throughout
• •Moving meditation quality

Specific Mobility Contexts

Pre-Training Mobility

Mental Approach:

• •Preparation mindset
• •Wake up body awareness
• •Build movement confidence
• •Transition into training mode

Post-Training Mobility

Mental Approach:

• •Recovery mindset
• •Gratitude for training
• •Parasympathetic activation
• •Transition out of training mode

Dedicated Mobility Sessions

Mental Approach:

• •Self-care as the goal
• •No performance pressure
• •Exploration and curiosity
• •Enjoyment of the process

Rehabilitation Mobility

Mental Approach:

• •Patience with recovery
• •Small progress celebration
• •Trust in the process
• •Positive visualization

Common Mental Challenges

Boredom

"Mobility is boring"—mind wants stimulation.

Solutions:

• •Use boredom as mindfulness practice
• •Vary routines
• •Music or podcasts (if helpful)
• •Reframe as valuable practice time

Impatience

Wanting faster results.

Solutions:

• •Focus on daily execution, not outcomes
• •Trust the process
• •Celebrate consistency
• •Long-term perspective

Comparison

"Others are more flexible than me."

Solutions:

• •Your body, your journey
• •Genetics vary significantly
• •Compare to your past self only
• •Focus on functional improvement

Integration with Training

Mental Recovery Through Mobility

Use mobility time for:

• •Psychological debrief from training
• •Stress release
• •Building positive training associations
• •Preparing mentally for next session

Mobility as Mindfulness Training

Regular mobility practice develops:

• •Body awareness (transfers to all sports)
• •Present-moment focus
• •Pain tolerance
• •Patience and consistency

References

1. 1.Mehling, W.E., et al. (2012). The Multidimensional Assessment of Interoceptive Awareness (MAIA). PLOS ONE.
2. 2.Farb, N., et al. (2015). Interoception, contemplative practice, and health. Frontiers in Psychology.
3. 3.Kabat-Zinn, J. (1990). Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness. Delacorte.
4. 4.Ceunen, E., et al. (2016). On the origin of interoception. Frontiers in Psychology.

The Right Amount of Mobility

One of the biggest misconceptions in athletic training is that more mobility is always better. The truth is nuanced:

Too little mobility:

• •Compensation patterns develop
• •Movement becomes inefficient
• •Injury risk increases
• •Performance suffers

Too much mobility:

• •Joint stability decreases
• •Power generation suffers
• •Injury risk increases (hypermobility)
• •Energy leaks through loose joints

Optimal mobility:

• •Enough range for your sport's demands
• •Active control throughout that range
• •Stability to transfer force efficiently
• •No more, no less

Sport-Specific Mobility Needs

Different sports have vastly different mobility requirements. A gymnast needs extreme ranges; a powerlifter needs specific ranges with maximum stability.

Endurance Sports

Running:

• •Key: Hip extension, ankle dorsiflexion
• •Common limitation: Tight hip flexors from sitting
• •Trap: Don't overstretch hamstrings - strength matters more
• •Priority: Hip extension for push-off efficiency

Cycling:

• •Key: Hip flexion tolerance, thoracic extension
• •Common limitation: Shortened hip flexors, rounded upper back
• •Trap: Don't neglect hip extension (opposite of cycling position)
• •Priority: Counter the cycling posture daily

Swimming:

• •Key: Shoulder mobility, thoracic rotation, lat flexibility
• •Common limitation: Limited shoulder flexion
• •Trap: Don't develop hypermobile shoulders without stability
• •Priority: Shoulder health with balanced strength and mobility

Triathlon:

• •Key: All of the above with emphasis on transitions
• •Common limitation: Cumulative tightness from three sports
• •Priority: Sustainable maintenance across all areas

Strength Sports

Powerlifting:

• •Key: Hip mobility for squat depth, thoracic extension for bench arch
• •Common limitation: Ankle dorsiflexion for squat
• •Trap: Don't sacrifice stability for mobility
• •Priority: Just enough for competition positions with maximum control

Olympic Weightlifting:

• •Key: Overhead mobility, front rack, squat depth
• •Common limitation: Wrist extension, thoracic extension, ankle dorsiflexion
• •Trap: Compensating with lower back mobility (dangerous)
• •Priority: Stable overhead position, clean catch position

Bodybuilding:

• •Key: Full range of motion for muscle development
• •Common limitation: Whatever's been neglected
• •Priority: Enough mobility for full ROM in all exercises

Skill Sports

Calisthenics/Gymnastics:

• •Key: Extreme ranges - pike, pancake, bridge, shoulder flexion
• •Common limitation: Everything - these sports demand exceptional mobility
• •Trap: Achieving positions without control = injury
• •Priority: Mobility with end-range strength

Climbing:

• •Key: Hip mobility (especially turnout), finger/wrist, shoulders
• •Common limitation: Hip flexibility for high steps and flagging
• •Trap: Overdeveloping pulling without antagonist work
• •Priority: Hip mobility for movement options

Martial Arts:

• •Key: Hip mobility for kicks, rotation for strikes
• •Common limitation: Hip flexion and abduction for kicks
• •Priority: Dynamic range under control

Team Sports

Soccer/Football/Rugby:

• •Key: Hip mobility for direction change, ankle for stability
• •Common limitation: Hip internal rotation, adductor flexibility
• •Priority: Dynamic mobility that transfers to cutting and sprinting

Basketball/Volleyball:

• •Key: Ankle mobility for landing, hip for jumping
• •Common limitation: Ankle dorsiflexion from repeated jumping
• •Priority: Maintain landing mechanics

When Mobility Helps Performance

Mobility clearly helps when:

1. 1.Current range is limiting technique

• •Can't hit parallel in squat
• •Can't reach full extension in running stride
• •Compensation patterns are visible

1. 1.Injury risk is elevated by restriction

• •Rounded back in deadlift due to hamstring tightness
• •Knee valgus in landing due to hip/ankle restriction
• •Shoulder impingement due to thoracic stiffness

1. 1.Sport demands specific positions

• •Overhead position in weightlifting
• •Full pike in diving
• •High kick in martial arts

When Mobility Can Hurt Performance

Counter-intuitively, more mobility can hurt when:

1. 1.Stability is sacrificed

• •Hypermobile joints leak force
• •Power transfer becomes inefficient
• •"Loose" feeling reduces control

1. 1.Sport doesn't require it

• •A sprinter doesn't need splits
• •A powerlifter doesn't need gymnast flexibility
• •Time spent on unnecessary mobility is time not spent on sport

1. 1.Acute timing is wrong

• •Static stretching immediately before power events reduces output
• •Aggressive stretching before competition affects proprioception
• •"Too open" feeling before max effort

1. 1.Chronic stretching reduces stiffness needed for performance

• •Tendons need appropriate stiffness for energy return
• •Some "tightness" is actually useful tension
• •Sprinters need stiff Achilles, not overly flexible ones

The Minimum Effective Dose

For most athletes, the goal is the minimum mobility needed for sport demands, maintained with the least time investment.

Daily Maintenance (5-10 min)

• •CARs for major joints
• •Priority: Joints most relevant to sport

Pre-Training (5-15 min)

• •Dynamic mobility for session demands
• •Sport-specific movement prep
• •NO long static holds before power/strength work

Post-Training (5-10 min)

• •Gentle static stretching
• •Address session-specific tightness
• •NOT aggressive stretching when fatigued

Dedicated Sessions (1-2x/week)

• •Address actual limitations
• •PAILs/RAILs for stubborn areas
• •Test and refine

Total Time Investment

• •Minimum: 20-30 min/week (maintenance for already-mobile athletes)
• •Standard: 60-90 min/week (for most athletes)
• •Intensive: 3-5 hours/week (when mobility is a significant limiter)

Periodizing Mobility Work

Mobility needs change throughout a training year:

Off-Season

• •Time for aggressive mobility development
• •Address accumulated restrictions
• •Build range that may have been lost
• •Can handle more volume without sport interference

Pre-Season

• •Maintain gained mobility
• •Sport-specific position work
• •Transition from development to maintenance
• •Reduce volume as training intensifies

In-Season

• •Maintenance only
• •Minimum effective dose
• •Don't introduce new ranges
• •Protect acquired mobility without adding fatigue

Competition

• •Light, familiar routines only
• •Dynamic prep before events
• •Nothing new or aggressive
• •Maintain what you have

Red Flags: When Mobility Isn't the Answer

Sometimes what looks like a mobility problem is actually:

1. 1.Strength Problem

• •Can achieve position passively but not actively
• •Solution: End-range strength, not more stretching

1. 1.Motor Control Problem

• •Range exists but isn't used properly
• •Solution: Movement practice, not stretching

1. 1.Structural Limitation

• •Bone shape limits range (especially hips)
• •Solution: Accept and work around, don't force

1. 1.Pain Problem

• •Restriction is protective due to injury
• •Solution: Address underlying issue, not just range

1. 1.Stability Problem

• •Body creates stiffness to compensate for weakness
• •Solution: Strengthen stabilizers

Coach's Insight: Before assuming mobility is the problem, test whether the athlete can achieve the position with assistance. If yes, look elsewhere for the root cause.

Athlete-Specific Considerations

Young Athletes

• •Generally more mobile naturally
• •Focus on control and strength at end range
• •Don't over-stretch growing bodies
• •Build good habits early

Masters Athletes

• •May need more mobility work to maintain
• •Recovery between sessions takes longer
• •Gradual approach even more important
• •Daily movement is essential

Returning from Injury

• •Follow PT guidance for affected area
• •Maintain mobility in unaffected areas
• •Don't rush return to aggressive work
• •Test thoroughly before sport return

Hypermobile Athletes

• •LESS stretching, MORE stability
• •End-range strength is critical
• •May need to limit range intentionally
• •Proprioception training essential

Coach's Notes

The Practical Approach

1. 1.Assess first - What actually limits the athlete?
2. 2.Prioritize - Address the biggest limiter first
3. 3.Dose appropriately - More isn't better
4. 4.Time it right - Dynamic before, static after
5. 5.Maintain don't maximize - Enough for sport, no more
6. 6.Re-assess regularly - Is it working?

Common Mistakes to Avoid

• •Stretching everything instead of identifying limiters
• •Aggressive stretching before training/competition
• •Neglecting stability for flexibility
• •Assuming tightness is always bad
• •Not adjusting mobility work to training phase

What Successful Athletes Do

• •Consistent daily maintenance (CARs)
• •Sport-specific prep before training
• •Address limitations in dedicated sessions
• •Don't obsess over maximizing every range
• •Prioritize function over flexibility tests

Summary

For athletes, mobility is a tool - not a goal. The questions to ask:

1. 1.What range does my sport actually require?
2. 2.Do I have active control in that range?
3. 3.Am I spending the minimum time needed to maintain it?
4. 4.Is my mobility work enhancing or interfering with training?

The answer is rarely "I need more mobility." More often, it's:

• •"I need better control in the mobility I have"
• •"I need to maintain what I've got"
• •"I need specific mobility for specific positions"

Train mobility like any other athletic quality: with specificity, appropriate dosing, proper timing, and constant assessment of whether it's actually helping performance.

The 2% Rule

Perhaps the most important concept in mobility development is the 2% rule: aim for approximately 2% improvement per session, not dramatic gains. This might seem frustratingly slow, but consider the math:

• •2% improvement per session
• •3 sessions per week
• •12 sessions per month
• •Over a year: significant, lasting change

The athletes who try to gain 20% in one session often end up injured or with gains that disappear within days. The athletes who accept 2% per session build lasting, functional mobility.

Why Aggressive Stretching Backfires

The Stretch Reflex

When you stretch too aggressively, the nervous system activates protective reflexes:

1. 1.Muscle spindles detect rapid or extreme stretch
2. 2.Stretch reflex triggers muscle contraction to protect the joint
3. 3.Protective tension increases, limiting range
4. 4.Forcing through can cause micro-trauma to tissues

This is why gentle, patient stretching often yields better results than aggressive approaches.

The Inflammation Response

Overstretching causes tissue micro-damage that triggers inflammation:

• •Short-term: Swelling reduces range of motion
• •Medium-term: Scar tissue may form, reducing future mobility
• •Long-term: Chronic inflammation leads to stiffness

The paradox: Aggressive stretching to gain flexibility often leads to less flexibility.

When to Push vs. Back Off

Signs You Can Push (Gently)

• •Sensation is "stretch" not "pain"
• •Discomfort is in the muscle belly, not at joints
• •Range has been gradually increasing
• •No residual soreness 24 hours later
• •Position feels like you're at the edge, not past it

Signs to Back Off

• •Sharp or pinching pain (especially at joints)
• •Burning sensation (nerve involvement possible)
• •Pain that lingers after stretching
• •Swelling or increased stiffness next day
• •Feeling "overstretched" or unstable
• •No improvement despite consistent effort

Coach's Rule: If a position causes sharp pain, pinching at the joint, or symptoms that worsen with continued work - STOP. Pain is information.

Progressive Overload for Mobility

Just like strength training, mobility work follows progressive overload principles, but the variables are different:

Variables to Progress

1. 1.Time Under Tension

• •Start: 30-second holds
• •Progress to: 2-minute holds
• •Advanced: 5+ minute holds

1. 1.End-Range Loading (PAILs/RAILs)

• •Start: 30% effort contractions
• •Progress to: 50-70% effort
• •Advanced: Near-maximal isometrics

1. 1.Frequency

• •Start: 2-3x per week
• •Progress to: Daily targeted work
• •Advanced: Multiple daily sessions for priority areas

1. 1.Load (Loaded Stretching)

• •Start: Bodyweight only
• •Progress to: Light external load
• •Advanced: Significant load at end range (e.g., weighted Jefferson curl)

1. 1.Position Difficulty

• •Start: Supported positions
• •Progress to: Unsupported positions
• •Advanced: Unstable or challenging positions

Week-Over-Week Progression Example

Hip Flexor Work:

• •Week 1-2: 30-second holds, 3x per day
• •Week 3-4: 45-second holds, 3x per day
• •Week 5-6: 60-second holds, add light PAILs
• •Week 7-8: 90-second holds with PAILs/RAILs
• •Week 9+: Progress to ATG split squat for loaded stretch

The Flexibility-Mobility Gap

Understanding the Gap

• •Flexibility = How far you can be passively stretched
• •Mobility = How far you can actively control

The gap between these is where injuries happen. If you can passively be moved into a position but have no strength or control there, that position is a vulnerability.

Closing the Gap

The goal isn't always more flexibility - it's closing the gap:

1. 1.Identify the gap: Compare passive vs active range
2. 2.Build end-range strength: Isometrics at end range
3. 3.Use RAILs: Contract the muscles that pull you deeper
4. 4.Test with CARs: Active rotations reveal true controlled range

Example:

• •Passive hip flexion: Knee can be pulled to chest
• •Active hip flexion: Can only lift knee to 90 degrees
• •Gap: Everything above 90 degrees is uncontrolled territory
• •Solution: Strengthen hip flexors at end range, not more stretching

Deloading from Mobility Work

Yes, you can overdo mobility work. Signs you need a deload:

• •Feeling "loose" or unstable
• •Muscles sore from stretching (not training)
• •Decreased performance in sport
• •General fatigue from mobility sessions
• •Joints feeling "too open"

Mobility Deload Protocol

Duration: 3-5 days

What to do:

• •Daily CARs only (5-8 minutes, reduced tension)
• •No PAILs/RAILs
• •No loaded stretching
• •No aggressive end-range work
• •Focus on stability and strengthening

After deload:

• •Resume at 70% of previous volume
• •Rebuild gradually

Joint-Specific Progression Considerations

Hips

• •Progresses: Moderate speed (months)
• •Key limiter: Often internal rotation
• •Caution: Impingement limits are structural - don't force
• •Best approach: Daily work, PAILs/RAILs 2-3x/week

Shoulders

• •Progresses: Moderate speed (months)
• •Key limiter: Often external rotation and flexion
• •Caution: Pain during overhead work needs evaluation
• •Best approach: Address thoracic spine alongside

Thoracic Spine

• •Progresses: Can improve quickly with consistent work
• •Key limiter: Often extension and rotation
• •Caution: Very stiff t-spine may have underlying issues
• •Best approach: Daily work is well-tolerated

Ankles

• •Progresses: Slowly (months to year+)
• •Key limiter: Dorsiflexion
• •Caution: Bone shape limits some people
• •Best approach: Patient, consistent work; may need load (ATG approach)

Wrists

• •Progresses: Moderate speed
• •Key limiter: Extension (for pressing positions)
• •Caution: Pain suggests need for evaluation
• •Best approach: Daily CARs, loaded progressions for strength

Testing and Retesting

Why Test?

• •Objective measurement of progress
• •Identifies what's working (and what isn't)
• •Motivation through documented gains
• •Guides programming adjustments

How Often?

• •Full assessment: Every 4-6 weeks
• •Quick checks: Weekly for priority areas

Key Tests

Ankle Dorsiflexion:

• •Knee-to-wall test
• •Measure distance from wall
• •Track in centimeters

Hip Flexion:

• •Deep squat assessment
• •Note: heels up vs down, torso angle

Hip Extension:

• •Thomas test position
• •Observe thigh angle relative to table

Shoulder Flexion:

• •Arms overhead against wall
• •Measure distance from wall

Thoracic Rotation:

• •Seated rotation test
• •Observe degrees of rotation

Coach's Notes

For Beginners

• •Focus on consistency over intensity
• •Daily CARs is the foundation
• •Don't expect rapid change - commit to months
• •Celebrate small improvements

For Intermediate

• •Time to add PAILs/RAILs for stubborn areas
• •Identify your true limiters vs. areas that are "good enough"
• •Consider loaded stretching for priority areas
• •Test and track objectively

For Advanced

• •Maintenance may be the goal (don't need unlimited mobility)
• •Sport-specific focus over general flexibility
• •End-range strength is more important than more range
• •Know when "enough" is enough

Universal Truths

• •The nervous system controls much of your range
• •Breathwork matters - you can't stretch when holding breath
• •Patience is the ultimate mobility tool
• •Forcing never works long-term

Summary

1. 1.2% per session - Aim for gradual improvement
2. 2.Close the gap - Mobility (active) matters more than flexibility (passive)
3. 3.Progressive overload - Time, load, frequency, position difficulty
4. 4.Know when to push and when to back off - Pain is information
5. 5.Test regularly - What gets measured improves
6. 6.Deload when needed - Even mobility work needs recovery
7. 7.Be patient - Lasting change takes months, not days

The athletes who achieve lasting mobility gains are those who commit to consistent, moderate work over months and years - not those who stretch aggressively for a week then give up.

Overview

"Mobility" and "flexibility" are often used interchangeably, but they represent different physical qualities. Understanding this distinction is essential for effective programming and achieving functional movement.

Definitions

Flexibility

Flexibility is the passive range of motion available at a joint.

• •Measured without active muscular effort
• •Example: How far someone can push your leg in a hamstring stretch
• •Determined by: muscle length, tendon compliance, joint capsule, neural tension
• •Can be improved relatively quickly (weeks)

Mobility

Mobility is the active, controlled range of motion at a joint.

• •Requires strength and control through the range
• •Example: How high you can lift your own leg actively
• •Determined by: flexibility + strength + motor control
• •Takes longer to develop (months)

Mobility = Flexibility + Strength + Control

Why the Distinction Matters

The Flexibility Trap

Many people can demonstrate impressive passive flexibility but can't control those ranges:

Key insight: Passive range without active control is a liability, not an asset.

Functional Movement Requires Mobility

Flexibility alone doesn't guarantee you can perform these movements well.

The Flexibility-Mobility Gap

The gap between passive and active range indicates untrained potential:

Large gap = flexibility without control (injury risk)
Small gap = well-trained range (functional)
No gap = mobility-limited (need to stretch first)

Assessing Your Gap

Test 1: Hamstring

1. 1.Passive: Lie down, have someone lift your straight leg (note angle)
2. 2.Active: Lie down, lift your own straight leg as high as possible (note angle)
3. 3.Gap = Passive angle - Active angle

Interpretation:

• •< 10° gap: Well-trained
• •10-20° gap: Some work needed
• •> 20° gap: Significant motor control deficit

Test 2: Hip Flexion (Squat)

1. 1.Passive: Pull knees to chest lying down (note depth)
2. 2.Active: Squat as deep as possible (note depth)
3. 3.Gap = difference in hip flexion angle

Training Implications

If You Have Flexibility but Lack Mobility

Problem: Range exists but you can't control it

Solution:

• •Reduce passive stretching
• •Add loaded stretching (strengthening at end range)
• •Include isometric holds in stretched positions
• •Progressive active range of motion exercises

Exercises:

• •PAILs/RAILs (Progressive/Regressive Angular Isometric Loading)
• •Controlled Articular Rotations (CARs)
• •End-range isometrics
• •Eccentric work through full ROM

If You Lack Both Flexibility and Mobility

Problem: Range doesn't exist

Solution:

• •Start with passive stretching to create range
• •Immediately reinforce with active work
• •Don't just stretch—strengthen new ranges

Exercises:

• •Static stretching (to create range)
• •Followed by active movement in new range
• •Loaded stretching as tolerance improves

If You Have Good Mobility

Problem: None—maintain it

Solution:

• •Regular movement through full ranges
• •Include full ROM exercises in training
• •Brief daily mobility maintenance

Types of Stretching and Their Effects

Static Stretching

• •Holding a stretch for 30+ seconds
• •Increases passive flexibility
• •Temporary decrease in force production (avoid pre-workout)
• •Best: post-workout, dedicated sessions

Dynamic Stretching

• •Moving through range of motion repeatedly
• •Maintains/improves active mobility
• •Increases temperature and blood flow
• •Best: warm-up, movement prep

PNF Stretching (Proprioceptive Neuromuscular Facilitation)

• •Contract-relax techniques
• •Faster flexibility gains than static
• •Requires partner or good body awareness
• •Best: dedicated flexibility sessions

Loaded Stretching

• •Stretching under load (e.g., RDL, deep squat hold)
• •Builds strength at end ranges
• •Converts flexibility to mobility
• •Best: integrated into strength training

Active Isolated Stretching

• •Active contractions to reach end range
• •Hold briefly (1-2 seconds)
• •Repeat multiple times
• •Best: building active control

The Science of Range of Motion

What Limits Range?

Neurological vs Mechanical

Most flexibility gains are neurological (stretch tolerance), not mechanical (tissue lengthening):

• •Your nervous system sets the limit
• •Perceived threat → muscle guarding
• •Regular exposure → reduced threat → more range

Implication: Consistency matters more than intensity. Frequent, moderate stretching beats occasional aggressive stretching.

Time Under Stretch

Research on effective stretching doses:

Note: Can be accumulated across multiple sets.

Sport-Specific Mobility Needs

Powerlifting

• •Hip flexion (squat depth)
• •Ankle dorsiflexion (squat)
• •Thoracic extension (bench arch)
• •Shoulder external rotation (low bar squat)

Running

• •Hip flexor length (stride)
• •Hip extension range
• •Ankle mobility

BJJ/Grappling

• •Hip internal/external rotation
• •Spine flexion/extension
• •Shoulder range (all directions)

Surfing

• •Thoracic extension (paddling)
• •Hip flexor mobility (pop-up)
• •Shoulder range (paddling)

Programming Mobility Work

Daily Minimum (5 minutes)

Focus on areas you use:

• •60 seconds per area
• •Movement through range (CARs)
• •Or position holds

Pre-Workout (5-10 minutes)

Dynamic, specific to session:

• •Movement patterns you'll use
• •No long static holds
• •Increase range progressively

Post-Workout (5-10 minutes)

Can include static stretching:

• •Areas that feel tight
• •60-90 seconds per stretch
• •Relaxed breathing

Dedicated Session (20-30 minutes)

For significant mobility gains:

• •Longer holds (2-5 min per position)
• •PNF techniques
• •Loaded stretching
• •Active end-range work

Common Mobility Mistakes

Key Takeaways

• •Flexibility is passive; mobility is active and controlled
• •Mobility = flexibility + strength + control
• •Large passive-active gaps indicate training opportunity
• •Stretching creates range; strengthening captures it
• •Most flexibility gains are neurological (tolerance)
• •Consistency beats intensity
• •Pre-workout: dynamic; post-workout: static is fine
• •Sport-specific mobility priorities matter

References

• •Behm DG, et al. Acute effects of muscle stretching on physical performance. Res Q Exerc Sport.
• •Freitas SR, et al. A new paradigm of flexibility assessment. Strength Cond J.
• •Konrad A, Tilp M. Increased range of motion after static stretching is not due to changes in muscle and tendon structures. Clin Biomech.
• •Weppler CH, Magnusson SP. Increasing muscle extensibility: a matter of increasing length or modifying sensation? Phys Ther.

Overview

Stretching is one of the most widely practiced yet misunderstood training modalities. Understanding the actual mechanisms behind flexibility changes helps you choose the right techniques and set realistic expectations.

The Two Theories

Mechanical Theory (Traditional)

Claim: Stretching physically lengthens muscle-tendon units.

Mechanisms proposed:

• •Sarcomere addition (more contractile units in series)
• •Collagen remodeling
• •Fascial release

Evidence: Weak. Most studies show no lasting mechanical changes from typical stretching protocols.

Neurological Theory (Current)

Claim: Stretching primarily increases stretch tolerance—the nervous system's willingness to allow range.

Mechanisms:

• •Reduced muscle spindle sensitivity
• •Decreased perceived threat
• •Habituation to stretch sensation
• •Altered pain/discomfort thresholds

Evidence: Strong. Studies show flexibility gains with no measurable tissue changes.

What the Research Shows

Key Study Findings

The Tolerance Model

Before training: Nervous system stops movement at Position A (perceived threat)
After training: Nervous system allows movement to Position B (reduced threat)
Tissue length: Unchanged

Practical implication: You're not "lengthening" muscles—you're teaching your nervous system that the range is safe.

Acute vs Chronic Effects

Acute Effects (Immediate, Temporary)

Implication: Static stretching immediately before strength/power activities can impair performance.

Chronic Effects (Training Adaptations)

Sarcomere Addition: When It Happens

Sarcomeres (the contractile units of muscle) can be added in series, actually lengthening the muscle. But this requires:

Conditions for Sarcomere Addition

1. 1.Chronic stretch: Weeks of consistent stretching
2. 2.High total time: 5+ minutes per muscle daily
3. 3.Active use: Strengthening at long lengths
4. 4.Eccentric loading: Force while lengthening

Evidence From Animal Studies

• •Immobilized in lengthened position: Sarcomeres added
• •Immobilized in shortened position: Sarcomeres removed
• •Eccentric exercise: Sarcomeres added in series

Practical Application

To create actual structural change:

• •Loaded stretching (RDL, deficit work)
• •Eccentrics through full ROM
• •High total stretch time (minutes, not seconds)
• •Consistency over weeks/months

Muscle Spindle and Golgi Tendon Organ

Muscle Spindles

• •Located within muscles
• •Detect length and rate of length change
• •Trigger stretch reflex (protective contraction)

Stretching effect: Reduces sensitivity, allowing more range before reflex triggers.

Golgi Tendon Organs (GTO)

• •Located at muscle-tendon junction
• •Detect tension
• •Trigger autogenic inhibition (relaxation) at high tensions

PNF stretching exploits this: Contract → GTO fires → relaxation → increased stretch.

Types of Stretching: Mechanisms

Static Stretching

Mechanism:

1. 1.Initial stretch triggers mild spindle response
2. 2.Holding reduces spindle firing (adaptation)
3. 3.Viscoelastic creep allows slight additional length
4. 4.Repeated exposure increases tolerance

Optimal protocol:

• •30-60 seconds per stretch
• •2-4 sets
• •Moderate intensity (not painful)

PNF (Contract-Relax)

Mechanism:

1. 1.Contract target muscle → GTO activation
2. 2.GTO triggers autogenic inhibition
3. 3.Relaxation allows further stretch
4. 4.Reciprocal inhibition also contributes

Optimal protocol:

• •5-10 second contraction at 50-75% effort
• •Relax and stretch further
• •3-4 cycles

Dynamic Stretching

Mechanism:

1. 1.Active movement increases temperature
2. 2.Thixotropic effects reduce stiffness
3. 3.Reciprocal inhibition relaxes antagonists
4. 4.Neural preparation for movement

Optimal protocol:

• •10-15 controlled repetitions
• •Progressive increase in range
• •Movement-specific patterns

Loaded Stretching

Mechanism:

1. 1.Mechanical tension at end range
2. 2.Potential sarcomere addition signal
3. 3.Strength development at new lengths
4. 4.Captures flexibility gains as mobility

Examples:

• •RDL for hamstrings
• •Deep pause squats for hips
• •Incline dumbbell fly for pecs

Foam Rolling: What It Actually Does

Foam rolling works—but not for the reasons often claimed. Understanding the actual mechanisms helps set appropriate expectations. For a comprehensive discussion of fascia and its role in movement, see ../../common/science/fascia_connective_tissue.md.

Common Claims vs. Reality

Important nuance on fascia: While structural fascial release through foam rolling is unlikely, fascia IS a richly innervated sensory tissue. Stimulating fascial mechanoreceptors through pressure can genuinely alter neural output, affecting perceived tension and range of motion—just not through mechanical "release."

What Actually Happens

The Fascia Perspective

Fascia contributes to movement and flexibility through:

• •Sensory function: Rich proprioceptive input affecting stretch tolerance
• •Elastic properties: Energy storage in tendons and aponeuroses (well-established)
• •Potential force transmission: Between adjacent structures (emerging evidence)

However, stretching and foam rolling do NOT:

• •Physically lengthen fascial tissue
• •Break apart fascial adhesions
• •Permanently restructure fascial architecture

Practical value: Foam rolling is useful for warm-up, acute ROM needs, and perceived recovery. Its benefits are neurological and psychological—valuable in their own right, but not structural fascial change.

Heat vs Cold

Heat Effects

• •Increases tissue extensibility
• •Reduces perceived stiffness
• •Increases stretch tolerance
• •Best: Before stretching sessions

Cold Effects

• •Decreases nerve conduction (less pain)
• •Reduces inflammation
• •Increases stiffness (not helpful for flexibility)
• •Best: Post-workout recovery, not flexibility work

Programming Implications

For Flexibility Gains

For Performance

For Injury Prevention

• •Flexibility alone doesn't prevent injury
• •Strength through range is protective
• •Eccentric strength at end ranges is key
• •Don't stretch into pain

The Flexibility Paradox

More flexibility is not always better:

Example: A powerlifter needs enough hip mobility to squat to depth, not splits.

Common Myths Debunked

Key Takeaways

• •Most flexibility gains are neurological (tolerance), not structural
• •Actual tissue lengthening requires weeks of consistent, high-duration stretch
• •Loaded stretching and eccentrics drive real structural change
• •Static stretching before strength work can impair performance
• •Foam rolling works neurally—useful but not magical
• •Sport-specific flexibility is sufficient; more isn't always better
• •Consistency beats intensity for flexibility development

References

• •Weppler CH, Magnusson SP. Increasing muscle extensibility: a matter of increasing length or modifying sensation? Phys Ther.
• •Freitas SR, Mil-Homens P. Effect of 8-week stretching training on passive stiffness and flexibility. Scand J Med Sci Sports.
• •Behm DG, Chaouachi A. A review of the acute effects of static and dynamic stretching on performance. Eur J Appl Physiol.
• •Konrad A, Tilp M. Increased range of motion after static stretching is not due to changes in muscle and tendon structures. Clin Biomech.
• •Cheatham SW, et al. The effects of self-myofascial release using a foam roll or roller massager on joint range of motion, muscle recovery, and performance. Int J Sports Phys Ther.