Mobility Training (by Herman Liebenberg)

Mobility Training Herman Liebenberg

Mobility can also be referred to as range of motion (ROM). In other words the ability of a joint to move through its range in different planes without being under stress. Limited range of motion can cause functional limitations in movements that may lead to poor quality of an exercise, or worse, result in injury.

Mobility has become a big part of the health and fitness industry. People are referring to it more often, and use it as a tool to improve overall wellbeing. Improved range of motion can have a great advantage for any age and relate well to most sporting codes. For example, the greater range of motion a golfer has in his swing, the greater the force that can be produced in the follow-through (full swing versus half swing).

We know mobility is great for improving performance in sports, but how does this transfer over to every day life? When lifting an object from the ground, most people tend to use the back instead of the legs. If you suffer from limited mobility, it can be an uncomfortable position which makes it easier to opt for the straight leg, bent back position. If ankle and hip mobility is improved, this position might become a lot more comfortable. Sparing unwanted stress on the back and save you from potential injury that might occur with poor lifting technique. At SPC we have seen tremendous changes that comes with mobility training. By implementing mobility and foam rolling (self myofascial release) in to our warm-ups, we could pick up over time how easy certain activities have become for our clients. People complaining about pains and niggles all of a sudden can’t remember when was the last time they felt that specific pain. Improvements like that can improve quality of life and allow people to do things with much more comfort.

Let’s take the ankle joint as an example of joint mobility. The ankle is designed for mobility. Limited ankle mobility can affect movement patterns like the squat, single leg exercises, walking and even landing from a jump (similar to running). All of these are fundamentals of functional movement patterns. When limited range of motion is present, possibility of injury increases. If you improve range of motion, joints can become healthier, movements safer and more optimal.

What happens if there is limited range of motion? In case of a squat, during the downward movement the ankle moves in to dorsi-flexion causing a shift in center of gravity, allowing the hips to move down without the knees moving past the toes. All this while the knees and feet are pointing straight forward. If range is limited, the ankle needs to compensate somewhere for extra range to allow full movement of the squat. In doing so, the feet turn outward and in some cases the knees will follow an inward curve, which could result in discomfort or pain.

Each joint has specific training needs. No joint has complete mobility or stability, both are present, but to certain extents. We know that the ankle needs mobility, a joint such as the knee needs more stability. A joint with less stability will always depend on surrounding structures like muscles and ligaments to stabilize it. If a knee has no stability, there is more movement within the joint, which causes wear and tear damage to cartilage and can later result in injuries and more permanent damage like Arthritis.

At SPC we strive to provide a warm-up that contributes to individual needs. We start with foam rolling followed by a mobility routine. Mobility exercises will allow you to get more control in the end range of the movement. Final stage of the warm-up consists of a few exercises to increase blood flow, elevate heart rate and body temperature and finally get muscles ready for action.

An example for ankle mobility is what we like to call the “knee to wall” exercise.

Stand with your toes about 10cm from the wall. Keep your foot flat on the ground and bring your knee as close to the wall as possible. Remember that the wall is only the goal, if you can touch it, move your foot back another centimeter.
Perform 10-15 reps on each side.



VKB Knights Cricket 2 VKB Knights Cricket 1

CRICKET SOUTH AFRICA (CSA) today congratulated the VKB Knights on winning the Sunfoil Series.

Saturday, 11 February 2017 

The Knights claimed the trophy in champion style by beating bizhub Highveld Lions by an innings in their final match to place themselves out of the reach of their nearest rivals, the Multiply Titans.

“They have played impressively throughout the season and proved themselves to be worthy champions,” commented CSA Chief Executive, Haroon Lorgat.

“It has been a wonderful competition that has gone right down to the wire and for the first time since the franchise system was introduced in 2004 every team was in contention almost up to the last day. This speaks volumes for the depth in our first-class system and its competitive nature.

“Once again it has served its premium purpose of playing its part in developing players who can go on to represent the Standard Bank Proteas with distinction. This season we have seen Keshav Maharaj, Tabraiz Shamsi and Duanne Olivier all graduate from four-day to five-day cricket.

“The competitive nature of this season’s Sunfoil Series has leant itself to attacking cricket and, although there have been fewer outright decisions than normal, caused in part by adverse weather conditions, I am very happy with the quality of cricket that has been played.

“I must repeat our great appreciation to the Willowton Group for the sponsorship through their Sunfoil brand. They not only sponsor our four-day competition but also our home Test Series and make a sizeable contribution to the development of our youth through the Sunfoil Education Trust,” concluded Mr. Lorgat.


Saturday, 11 February 2017

THE VKB Knights were crowned Sunfoil Series champions for 2016/17 after completing a resounding innings and 121-run victory over the bizhub Highveld Lions at the Bidvest Wanderers Stadium in Johannesburg on Saturday.

The Central franchise took less than a session to claim the five wickets they required on the third morning, sealing the final round win that brought them a first four-day title in nine years – their only previous championship in the franchise era having come in the 2007/08 term.

The key men for them on what turned out to be the last day were fast-bowling duo of Marchant de Lange (3/75) and Shadley van Schalkwyk (3/41) as both took two wickets each, while the other one was taken by their bowler of the season, Duanne Olivier.

The most recent Standard Bank Proteas Test debutant was the pick of the bowlers thanks to his 4/59, while he also picked up 2/19 in the first innings to become the first and only man to pick up 50 wickets in the season – the fast bowler ending with 52 in total.

The Lions, whose Achilles’ heel in the round 10 fixture was their woeful first innings of 87, offered little resistance in the end as their last five men fell for 42.

Mangaliso Mosehle made 21 as the home side were bowled out in 70.1 overs.

The result completed a bold win for the away side, who had to overcome a 2.38 deficit on the Multiply Titans to win the championship with a final total of 112.94 points.