Achieving true physical performance and structural integrity relies on dedicated mobility training, a concept deeply explored by Joey Bergles through a series of demanding drills focusing on the hips, spine, and ankles. These exercises transcend simple stretching, utilizing complex movement patterns, precise positioning, and sustained isometric holds to isolate and strengthen key muscle groups and fascia, ensuring the body moves efficiently and prevents compensatory actions.
A crucial component of this regimen is the fascial stretching for the psoas, a deep hip flexor that requires highly specific execution to engage properly. To perform this stretch, the foot must be positioned slightly outside the knee. The defining element is the active tucking of the pelvis underneath by rounding the lower back significantly. This deep rounding is critical; if the lower back is not rounded, the psoas will not be placed in the desired position. While maintaining this tucked pelvis, the participant actively pushes the head away to lengthen the spine. Active engagement requires pushing the heel out and the knee down, with a concurrent subtle inward push of the knee. During the hold, the chin must remain tucked, and the eyes must stay open. The difficulty of the position is intentional, with physical signs like "veins popping out" indicating correct, rigorous engagement. Upon completion, relaxation is mandated to be slow, allowing the body and hand to ease out of the position to clear metabolic waste.
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Hip mobility is further enhanced through internal rotation exercises, which require strict 90-degree angles at the knee, hip, and ankle. To achieve full internal rotation, the movement must be slow, ideally taking five seconds for the rotation phase. The participant must think about pushing the outside edge of the foot down while rotating the foot inward. The instruction is to lift both the knee and the ankle up at the same time, maintaining a tall and vertical chest to keep the tension strictly on the hip and prevent the lower back from compensating. If the participant begins to lean, a coach may physically set the pelvis to ensure the lower back is not used.
For spinal training, the Eldo L5S1 drill is performed against a wall with bent knees. The primary focus is spinal anchoring, achieved by actively pushing the tailbone into the wall and ensuring the entire lower back is compressed flat against the ground. Simultaneously, the chin is tucked down, and the crown of the head actively pushes away, lengthening the spine. The feet are engaged by pulling the toes down and in while extending up and pushing through the heels into the wall. Hands are brought overhead, with palms pushing away, all while maintaining the anchored, flat lower back. As with other drills, the eyes must remain open and fixated throughout the hold, which is deemed critical for correct execution.
Finally, fascial stretching for the ankle requires specific coordination of the foot and lower leg. The participant starts with forearms on the wall, and the tailbone is tucked underneath to lengthen the body. The essential movements involve rotating the foot inward while pushing the outside edge of the foot down. The knee must also be slightly rotated inward while the pelvis remains straight. The heel is driven down "like a stake," extending the heel long through the body. The individual must actively push down and extend out through the ankle and foot, which effectively targets the ankle, calf, and Achilles tendon. These active, precise movements are the signature of Joey Bergles' approach, ensuring maximum isolation and efficiency in mobility training.
