Official Website of Sarah E. Rippel, BS, CPT, FMS

-Mobility Drills For Triathletes-

Triathletes are quite possibly the most driven and hard-working of any athletes. They are willing to put in the time and work that is demanded by what is considered to be the World’s toughest sport.

A 50-mile ride? No problem.

A little 10-mile run? Piece of cake.

Swim for an hour? Okay.

Work on flexibility, mobility, stability, and tissue quality? Ummmmm…

So, triathletes are as guilty as most people in not putting a priority on the “other stuff”…activities that serve to facilitate improved movement and performance.

Heck, I’m as guilty as everyone else. It’s easy for me to go for a run or ride. It’s actually FUN for me. As fitness professional, I know the importance of the “other stuff,” yet I am prone to skipping it. I have to schedule it in with the rest of my training or else it gets pushed aside. Bogus!

The “other stuff” is just as important as the “real” workouts! In some cases, it may be more important!

Most triathletes would benefit from adding the following three mobility drills to their training arsenal. They can be done as part of a dynamic warm-up prior to swim, bike, and/or run workouts and/or as part of an “off day” workout. Check out my “Cross Training for Runners” post for ideas on how I recommend structuring an “off day” workout.

The first drill is the Spiderman Walk. In the video, you will see that I’ve jazzed-up the basic Spiderman Walk by adding some lateral crawl pushups and inchworms (aka hand walks) to it. This would be considered an advanced option, whereas an in-place Spiderman or the basic Spiderman Walk would be better for those just starting out. Perform 3-5 reps per side.

Spiderman Walk Combo Video

The second drill is the Squat to Stand. This is an excellent drill for improving hip mobility, and with the addition of shoulder extension and torso rotation, t-spine mobility may benefit as well. Start off with the basic Squat to Stand and progress to the variation I’ve shown. Perform 4-6 reps, making sure that you push knees outward in the bottom position and sit back on the heels.

Squat to Stand Video

The third and final drill is the Quadruped T-Spine Extension & Rotation. Make sure to sit back on your heels with knees set wider than hip-width to ensure that the movement comes from the thoracic spine and not the lumbar. Perform 8 reps per side.

Quadruped T-Spine Extension & Rotation

Until next time, train SMART!



2 responses

  1. frank

    website blows, theres more to triathlons then biking 29 miles a day and doing weak ass mobility training. Websites like this lead to injuries>!>!>

    February 18, 2012 at 9:36 pm

    • Hi Frank!

      Well, aren’t you just a chipper little ray of sunshine! I have no idea who you are, and it doesn’t particularly concern me considering you chose to visit my website and comment in such a positive and educated manner. 🙂

      You’re probably someone I have offended because I am not on the Crossfit bandwagon. This doesn’t upset me one bit.

      Gotta go. Sleep is needed before in off for more training in the morning…preceded by some weak-ass mobility training!


      February 18, 2012 at 10:56 pm

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s