Movement & Mobility Circuit
Dugout Master ✓ Official Dugout Master drill
Players rotate through dynamic mobility movements targeting hips, shoulders, ankles, and overall movement quality.
Warm-up⏱ 10 min👥 4-24 players
Setup
Set four cone stations in a square, one per movement group. Split the team into four groups, one per station. A coach or a designated player calls the rotation every ninety seconds.
Execution
- Hip station: walking lunges with a torso twist, then lateral lunges.
- Shoulder station: arm circles, wall slides, and band pull-aparts.
- Ankle station: ankle rocks against a fence, then calf raises and short hops.
- Core station: bird dogs, dead bugs, and a thirty-second plank.
- Rotate on the whistle until every group has done all four stations.
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