How Basketball Players Can Improve Their Mobility

by Dr. Machaela Simmons, PT, DPT, CSCS

Why Mobility Matters in Basketball

It’s estimated that up to 90% of high school athletes will sustain an injury during their careers — and for hoopers, many of those issues trace back to poor movement quality.

That’s where mobility comes in.

Mobility = control over your available range of motion.
Flexibility = passive stretch (useful, but not the priority).

Basketball is full of explosive, demanding positions — like stopping on a dime, dropping into a crossover, or absorbing contact mid-air. Without the ability to control those ranges, your body breaks down: performance suffers, and injury risk spikes.

How Mobility Improves Performance

• Better ankle & hip mobility → sharper crossovers, more dynamic scoring moves.

• Improved deceleration mechanics → safer landings, fewer rolled ankles.

• Greater control of end-range positions → unlocks speed, agility, and longevity.

In short: mobility = movement freedom, more options, greater capacity. Without it, you’re leaving buckets (and health) on the table.

Test Yourself Right Now

Here are 2 simple self-tests I use with every basketball player:

• Ankle dorsiflexion test: from a half-kneeling position, use your first to determine the distance your big toe should be from the wall. From there, try to tap your knee to the wall in front of you without letting your heel rise.

• Hip mobility test: set up in a 90/90 position on the floor. See if you can turn and face the opposite direction while keeping your legs in the 90/90 position, without using your hands.

In my 4-week Built to Move: Basketball Mobility Program, I take you through the entire mobility assessment and give you the exact routines to fix what’s holding you back.

The Next Step

Don’t just play harder — move better.
In 4 weeks, you’ll:

• Improve recovery

• Reduce nagging tightness

• Unlock game-ready explosiveness

🚀 Change your game from the ground up. Program dropping 9/19.