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.
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).
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).
Acute Effects of Static Stretching on Muscle Strength and Power: An Attempt to Clarify Previous Caveats.
PMID 31849713 (2019): stretch, stretching — Injury risk (study note for endurance athletes).
Overuse in volleyball training/practice: A review on shoulder and spine-related injuries.
PMID 24251752 (2013): 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).
The biomechanical effect of warm-up stretching strategies on landing mechanics in female volleyball athletes.
PMID 30118391 (2020): stretch, stretching — Injury risk (study note for endurance athletes).
Could the negative effects of static stretching in warm-up be balanced out by sport-specific exercise?
PMID 28409517 (2018): stretch, stretching — Injury risk (study note for endurance athletes).
Rationale and implementation of anterior cruciate ligament injury prevention warm-up programs in female athletes.
PMID 21116195 (2011): 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).
Acute Effects of Static Stretching of Hamstring on Performance and Anterior Cruciate Ligament Injury Risk During Stop-Jump and Cutting Tasks in Female Athletes.
PMID 28118311 (2017): stretch, stretching — Injury risk (study note for endurance athletes).
The influence of stretching and warm-up exercises on Achilles tendon reflex activity.
PMID 8850574 (1995): 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).
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Performance Science Lab
Research-backed protocols and evidence grades for endurance performance — built for athletes.
Acute Effects of Dynamic Stretching Followed by Vibra… (PMID 32390736)
PMID 32390736 (2020): stretch, stretching — Injury risk (study note for endurance athletes).
The effectiveness of neuromuscular warm-up strategies… (PMID 22812375)
PMID 22812375 (2012): stretch, stretching — Injury risk (study note for endurance athletes).
Acute Effects of Static Stretching on Muscle Strength… (PMID 31849713)
PMID 31849713 (2019): stretch, stretching — Injury risk (study note for endurance athletes).
Overuse in volleyball training/practice: A review on… (PMID 24251752)
PMID 24251752 (2013): stretch, stretching — Injury risk (study note for endurance athletes).
A Systematic Review of Golf Warm-ups: Behaviors, Inju… (PMID 31469762)
PMID 31469762 (2019): stretch, stretching — Injury risk (study note for endurance athletes).