Practicing mobility drills at home will go a long way towards keeping your athlete healthy and moving well. Being able to freely move your joints through a full range of motion is essential to enhancing athletic performance and staying healthy on the field/ice/court.
A good exercise to try is a deep bodyweight squat. Holding a deep bodyweight squat for 1 minute each day. will help improve ankle and hip mobility and lead to better body awareness.
To do this exercise, use the following cues:
Push your butt back and drive your knees outward as you squat to the floor.
Keep the weight distributed evenly on your foot between your heel, big toe, and pinky toe.
Drive your elbows out against your knees to open your hips further and reinforce a strong base of support.
Maintain a slightly upright torso so that your back stays neutral