I can’t hold back any longer!  I am here to expose the Matrix.

Have you ever seen Keanu Reeves?  Yes, he rides a motorcycle.  Yes he has a band.  And yes, he has a very substantial beard.  I mean he could either be the 4th dude from ZZ Top, or rent the space in his beard for a butterfly or sparrow retreat.

This post is AWESOME!

I think I actually saw a biscuit fall out of it once.  But that is not the point.

The point is, this dude really expects us to believe that he was actually strong enough and limber enough to pull off those bullet dodging stunts?

Well sir, you haven’t fooled me!

I have recently uncovered this never-before-seen, undoctored pic of Keanu on the set of the matrix.  It clearly shows that Mr. Reeves was in fact performing these very mobile stunts while on a swiss ball!

Ah ha!  I caught you!

After this really cool intro, let’s really get into it.

Real Swiss Ball Training

I have recently done a ton of research on how to improve the mobility of my athletes.  In fact, I think I have some pretty important ideas that I will document over the course of the upcoming months.

My biggest influences have been in no particular order:

- Frank Shamrock

- Mike Robertson and Eric Cressey

- Scott Sonnon

_____________________________________________________________

Mike and Eric for their important work with Magnificent Mobility.  Mobility was an essential part of the AMD structure and it all started with them opening my eyes to how important mobility is.

Definition of Mobility (my informal definition, yes you can quote me) - ability to freely move through the intended motion for all movements or exercise without restrictions and have strength and stability throughout this range of motion.

What is the difference between mobility and flexibility? Flexibility implies range of motion.  But it does not imply strength in this extended range of motion.

Flexibility can be enhanced with static stretching.  But mobility exercises not only improve  range of motion of a joint, but also activates the engaged musculature during the movement.

A win-win.

Both static stretching and mobility drills have their place in a strength program.  And therefore both should be used.

Prior to a workout, the CNS must be charged and excited and your core temperature must be increased.  Mobility drills can accomplish this very effectively when used in conjunction with SMR and activation work.  All of these are an essential part of a thorough warm-up.

That is why Mike and Eric’s product is so important.

Now on to Scott and Shamrock.

A while ago I came across a video of Shamrock using a swiss ball for his mobility drills.  I really loved the concept for many reasons.

The swiss ball used in this manner will:

• improve full body mobility; ankles, hips, thoracic spine, shoulders, elbows, wrists
• improve proprioception and kinesthetic awareness
• promote fascial raking and effective “sensory” activation
• become ONE part of a great warm-up (SMR, Mobility, Activation, Warm-up) that is relaxing and fun
• be great for transitioning for combat athletes

This led into my ongoing discovery of Scott Sonnon’s work.    All of these “mentors” have shaped and are continuing to shape my ever changing view of movement.

Enjoy.

Post your comments about your own mobility work AND how you felt after trying this new drill.

Spread The Word
Smitty on Twitter Smitty on Facebook
Products

Resources

Smitty’s Bio Smitty’s Articles Smitty’s Videos Ask Smitty a Question

How to Build Muscle | Muscle Building Workouts | How to Lose Fat | Six Pack Abs | Build Muscle, Muscle Gaining Workouts | Build Muscle Membership SiteSimilar Posts:

• Essential Hip Mobility – How to Warm-up Correctly
• Cossack Squats with 60lbs of Chains
• Essential Hip Mobility – How to Warm-up Correctly
• Damn My Knee Hurts
• Foam Rolling 101 With Advanced Techniques