Performance Science Lab
Mobility lab
Mobility work should be minimal, targeted, and connected to training — not a second sport.
Start here
- • Prioritize range you can control under load (strength through range).
- • Use mobility to remove friction from key movements, not to chase flexibility goals.
- • Short daily micro-sessions beat occasional long sessions for consistency.
Study library (reference)
Individual studies for deeper reading.
The effectiveness of neuromuscular warm-up strategies, that require no additional equipment, for preventing lower limb injuries during sports participation: a systematic review.
PMID 22812375 (2012): stretch, stretching — Injury risk (study note for endurance athletes).
Effect of neuromuscular injury prevention strategies on injury rates in adolescent males playing sport: a systematic review protocol.
PMID 37972948 (2024): stretch — Injury risk (study note for endurance athletes).
Contrast water therapy and exercise induced muscle damage: a systematic review and meta-analysis.
PMID 23626806 (2013): stretch, stretching — Injury risk (study note for endurance athletes).
Effects of balance training on post-sprained ankle joint instability.
PMID 26639734 (2015): stretch, stretching — Injury risk (study note for endurance athletes).
A Systematic Review of Golf Warm-ups: Behaviors, Injury, and Performance.
PMID 31469762 (2019): stretch, stretching — Injury risk (study note for endurance athletes).
Acute effects of the RAMP warm-up on sprint and jump performance in youth soccer players.
PMID 40630396 (2025): stretch, stretching — Injury risk (study note for endurance athletes).
Superiority of Dynamic Stretching over Static and Combined Stretching Protocols for Repeated Sprint Performance in Elite Male Soccer Players.
PMID 40863784 (2025): stretch, stretching — Injury risk (study note for endurance athletes).
The Effect of Static Stretching, Mini-Band Warm-Ups, Medicine-Ball Warm-Ups, and a Light Jogging Warm-Up on Common Athletic Ability Tests.
PMID 32148636 (2020): stretch, stretching — Injury risk (study note for endurance athletes).
Acute Effects of Dynamic Stretching Followed by Vibration Foam Rolling on Sports Performance of Badminton Athletes.
PMID 32390736 (2020): stretch, stretching — Injury risk (study note for endurance athletes).
Landing Technique and Performance in Youth Athletes After a Single Injury-Prevention Program Session.
PMID 26523663 (2015): stretch, stretching — Injury risk (study note for endurance athletes).
Effect of the HamSprint Drills training programme on lower limb neuromuscular control in Australian football players.
PMID 18077214 (2009): stretch, stretching — Injury risk (study note for endurance athletes).
The acute effects of dynamic and ballistic stretching on vertical jump height, force, and power.
PMID 18841078 (2008): stretch, stretching — Injury risk (study note for endurance athletes).
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Sources
- The effectiveness of neuromuscular warm-up strategies, that require no additional equipment, for preventing lower limb injuries during sports participation: a systematic review.
- Effect of neuromuscular injury prevention strategies on injury rates in adolescent males playing sport: a systematic review protocol.
- Contrast water therapy and exercise induced muscle damage: a systematic review and meta-analysis.
- Effects of balance training on post-sprained ankle joint instability.
- A Systematic Review of Golf Warm-ups: Behaviors, Injury, and Performance.
- Acute effects of the RAMP warm-up on sprint and jump performance in youth soccer players.
- Superiority of Dynamic Stretching over Static and Combined Stretching Protocols for Repeated Sprint Performance in Elite Male Soccer Players.
- The Effect of Static Stretching, Mini-Band Warm-Ups, Medicine-Ball Warm-Ups, and a Light Jogging Warm-Up on Common Athletic Ability Tests.