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Strength and Conditioning Coach Dane Miller speaks on the best mobility exercises to improve athleticism.

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0:00 – Intro: Principles of mobility & why athletes need it
4:00 – Daily integration: warm-ups, cooldowns & accountability
8:00 – How mobility improves strength, power & injury prevention
12:00 – Weightlifting & sport examples: why range of motion matters
16:00 – Thoracic spine mobility drills for upper back & shoulders
20:00 – Hip & lower back mobility: 90/90, couch stretch & squats
24:00 – Ankle & foot mobility: stretches, toe raises & PVC walks
28:00 – Programming mobility: warm-ups, dynamic work & recovery
32:00 – Old-school bodybuilding lifts that also build mobility
36:00 – Competition prep: warm-ups & routines for throwers/jumpers
40:00 – Meet-day strategy: timing, cues & managing nerves
44:00 – Final Q&A: culture, mobility ownership & athlete mindset