The Best Examples of Mobility Drills for Athletes: 3 Examples That Actually Help You Perform

Start With the Best Examples of Mobility Drills for Athletes

Let’s skip the theory and go straight to examples of mobility drills for athletes: 3 examples that carry over to real sports performance:

• A hip-focused flow for sprinting, squatting, and cutting
• A thoracic spine sequence for throwing, serving, and overhead lifting
• An ankle mobility drill series for jumping, landing, and quick direction changes

From there, we’ll build out 6–8 total drills so you’re not guessing what to do before practice, games, or lifting sessions.

Hip Mobility Flow: The First Example of a Mobility Drill Athletes Actually Feel

If I had to pick one example of a mobility drill that almost every field, court, and weight-room athlete needs, it’s a hip-focused flow. Tight, sticky hips show up as low-back soreness, cranky knees, or that “stuck” feeling at the bottom of a squat.

Here’s a simple hip mobility sequence that works as one of the best examples of mobility drills for athletes: 3 examples of positions chained together into one flow.

Half-Kneeling Hip Flexor + Glute Squeeze

Start in a half-kneeling stance: right knee on the floor, left foot in front, both knees at 90 degrees. Instead of leaning way forward, stay tall and gently tuck your pelvis under (think: zipper of your shorts toward your ribs). Squeeze the right glute hard. You should feel the front of your right hip, not your low back.

Hold 20–30 seconds, then switch sides.

Why it matters: Many athletes live in a slightly extended, arched-back posture. Restoring hip extension with glute engagement can ease low-back stress and improve sprint mechanics. Research on hip and trunk control supports this style of active, muscle-driven mobility for injury prevention in running and cutting sports (NIH).

World’s Greatest Stretch (With Rotation)

From a push-up position, step your right foot up outside your right hand. Drop your left knee if needed. Keep your chest tall and back leg long. Now place your left hand on the floor and rotate your right arm up toward the ceiling, following your hand with your eyes.

Take 3–5 slow breaths, then switch sides.

This is a classic example of a mobility drill that hits:

• Hip flexors and hamstrings
• Groin/adductors
• Thoracic spine rotation

It’s one of the best examples of mobility drills for athletes because it mimics the long stride and rotation seen in sprinting, field sports, and even racquet sports.

90/90 Hip Switches

Sit on the floor with your front leg bent at 90 degrees and your back leg bent at 90 degrees behind you. Both knees are on the ground. Now, without using your hands if possible, rotate your legs to the other side so the opposite leg is in front.

Move slowly for 8–12 reps, breathing steadily.

This drill targets internal and external hip rotation, which is huge for cutting, defending, and changing direction. If you want real examples of mobility drills that help you feel more agile, 90/90 hip switches are near the top of the list.

How to Use This Hip Mobility Flow

Do 1–2 rounds of:

• Half-kneeling hip flexor + glute squeeze
• World’s greatest stretch
• 90/90 hip switches

Use it before lower-body lifting days or any practice that involves sprinting, cutting, or jumping. Among the best examples of mobility drills for athletes: 3 examples like these can cover most common hip restrictions without eating up your whole warm-up.

Thoracic Spine Sequence: Another Example of Mobility Drills for Overhead Athletes

If your sport involves throwing, serving, swimming, or heavy overhead lifting, your thoracic spine (mid-back) needs to rotate and extend well. When it doesn’t, your shoulder and neck often pay the price.

This second cluster gives you more examples of mobility drills for athletes: 3 examples centered on your upper back and shoulders.

Quadruped T-Spine Rotation

Start on all fours with your hands under your shoulders and knees under hips. Place your right hand lightly behind your head. Keep your hips steady as you rotate your right elbow toward your left wrist, then open your elbow up toward the ceiling, following with your eyes.

Move slowly for 8–10 reps each side.

This is a simple, reliable example of a mobility drill that improves thoracic rotation without cranking on the low back. Studies on throwing athletes highlight the role of thoracic mobility in reducing shoulder stress and improving mechanics (Mayo Clinic).

Foam Roller Thoracic Extensions

Sit on the floor with a foam roller placed horizontally under your mid-back. Support your head with your hands. Gently extend over the roller, letting your upper back open. Avoid arching only from your low back.

Take 3–5 slow breaths, then move the roller slightly up or down your mid-back and repeat.

This drill helps restore extension in the thoracic spine, which is important for overhead positions in lifting, volleyball, basketball, and swimming.

Wall Slides With Lift-Off

Stand with your back, head, and as much of your arms as comfortable against a wall. Bend your elbows to 90 degrees like a field goal position. Slowly slide your arms up the wall, then gently lift your hands and arms slightly off the wall at the top before returning.

Perform 8–12 reps.

This drill blends shoulder mobility, scapular control, and a bit of thoracic extension. It’s another example of a mobility drill that athletes feel directly in their upper back and shoulder blades, not just in the front of the shoulder.

How to Use This T-Spine Sequence

Add 1–2 rounds of:

• Quadruped T-spine rotations
• Foam roller thoracic extensions
• Wall slides with lift-off

Use it before throwing, pressing, serving, or swimming. As you build your prehab routine, these are some of the best examples of mobility drills for athletes; 3 examples like these can keep your shoulders feeling less pinchy and more powerful.

Ankle Mobility Series: A Third Example of Mobility Drills That Protect Knees and Feet

Ankles are the forgotten joint in many warm-ups, but they directly affect how you land, cut, and squat. Limited ankle dorsiflexion (the ability to bring your knee over your toes) can shift stress up to your knees and hips.

This third cluster rounds out our examples of mobility drills for athletes: 3 examples focused on the ankle.

Half-Kneeling Knee-to-Wall Ankle Mobilization

Kneel facing a wall with your front foot about 2–4 inches from the wall. Keeping your heel down, drive your front knee toward the wall over your middle toes. If your knee can’t touch the wall without your heel lifting, move your foot slightly closer.

Perform 10–15 controlled reps each side.

This drill is a textbook example of ankle mobility work that directly improves dorsiflexion, which is linked to better squatting and landing mechanics. Limited dorsiflexion has been associated with higher injury risk in some athletic populations (NIH).

Ankle CARs (Controlled Articular Rotations)

Sit on a bench or chair with one leg crossed over the other. Slowly draw the biggest circle you can with your ankle, moving through plantarflexion, dorsiflexion, inversion, and eversion. Go slowly and stay just shy of pain.

Do 5–8 circles each direction per ankle.

This is a real example of a mobility drill that maintains joint health by exploring your full available range of motion under control.

Calf Raises With Full Stretch

Stand on a step with your heels hanging off. Hold a rail or wall for balance. Drop your heels down to feel a stretch in your calves, then drive up onto your toes as high as possible. Move slowly and under control.

Perform 10–15 reps.

While it looks like strength work, this is also a mobility drill: you’re loading the calf and Achilles through end range. It’s a practical example of how strength and mobility can blend together in prehab.

How to Use This Ankle Series

Add 1–2 rounds of:

• Half-kneeling knee-to-wall mobilizations
• Ankle CARs
• Calf raises with full stretch

Use this before plyometrics, field or court sports, or lower-body lifting. When you’re collecting the best examples of mobility drills for athletes, 3 examples at the ankle like these help keep your knees, shins, and feet happier over a long season.

How to Combine These Examples Into a Short Prehab Routine

You now have more than three isolated drills; you have three clusters of mobility work for hips, thoracic spine, and ankles. Let’s turn these examples of mobility drills for athletes into a quick, repeatable routine.

A simple template:

• Pick 1–2 hip drills from the first section (for example, 90/90 switches and world’s greatest stretch).
• Pick 1–2 thoracic drills (for example, quadruped T-spine rotations and wall slides).
• Pick 1–2 ankle drills (for example, knee-to-wall mobilizations and calf raises).

That gives you 10–15 minutes of focused prehab. Rotate the specific drills across the week so you’re using all of the examples of mobility drills for athletes: 3 examples per area over time.

Weekly Usage Ideas

• Before lower-body lifting: prioritize hip and ankle examples.
• Before upper-body or throwing: prioritize thoracic spine examples.
• In-season, on lighter days: do one shorter circuit using one example of a drill from each area.

Current trends in 2024–2025 strength and conditioning lean heavily toward short, targeted mobility blocks instead of long, static stretching sessions. Coaches are favoring dynamic, joint-specific drills like the ones above that blend mobility, control, and sport relevance.

For general background on flexibility and stretching, you can cross-check guidance from the CDC’s physical activity recommendations and educational resources from Harvard Health, but your day-to-day routine should look a lot like the real examples we’ve walked through here.

Quick FAQ About Mobility Drills for Athletes

What are some good examples of mobility drills for athletes I can start with today?

If you want a simple starting point, choose one example of a drill from each area: world’s greatest stretch for hips, quadruped T-spine rotations for your upper back, and half-kneeling knee-to-wall mobilizations for ankles. That trio gives you practical, time-efficient examples of mobility drills for athletes that fit into almost any warm-up.

How often should athletes do these mobility drills?

Most athletes do well with 3–6 days per week, usually before training or practice. Consistency beats volume. Five focused minutes using a few of the best examples of mobility drills for athletes will help more than a 30-minute session you only do once a month.

Are these examples of mobility drills enough to prevent injuries on their own?

No single example of a mobility drill can guarantee injury prevention. Mobility is one piece of a bigger puzzle that includes strength, conditioning, sleep, and workload management. But research-backed prehab routines that include hip, thoracic, and ankle mobility are commonly used by performance staff to lower risk and keep athletes available.

Should I do static stretching or these active mobility drills before games?

Most athletes perform better with active, movement-based mobility before games and heavier static stretching after. The examples of mobility drills for athletes in this article are designed to wake up your joints and muscles, not put them to sleep.

How do I know if a mobility drill is working for me?

You should notice one or more of these:

• Easier positions in your sport (deeper squat, smoother throw, less restriction when you cut).
• Less stiffness or “pinching” in the joint after a few weeks.
• Better control at the end of your range of motion.

If you feel sharp pain, stop and consult a qualified medical professional or physical therapist. For injury-specific advice, sites like MedlinePlus and Mayo Clinic can provide general guidance, but an in-person assessment is always best.

If you treat these as living, adjustable examples of mobility drills for athletes: 3 examples per key area, you can build a warm-up and prehab routine that actually supports how you move in your sport—without turning your training into a stretching marathon.