The 3 Foundations Every Athlete Needs: Mobility, Control, and Strength

Written By Jensen LeJeune

Every great athlete — whether you’re on the field, in the gym, or a weekend warrior — has one thing in common: a strong foundation. You can’t build speed, power, or endurance without first mastering the basics.

In the world of performance and injury prevention, those basics come down to mobility, control, and strength. When all three work together, your body moves efficiently, absorbs force, and produces power safely. When one of them is missing? That’s when performance drops and injuries can happen.

Let’s break them down 👇

1. Mobility: The Freedom to Move

Mobility isn’t just about stretching — it’s about being able to move through a full range of motion with control. When you’re mobile, your joints and muscles work together so your body can move efficiently.

Why this matters:

  • Improves movement quality

  • Reduces compensations

  • Allows proper mechanics in lifts and sports

Common signs you need more mobility work:

  • Tight hips or ankles limiting your squat depth

  • Shoulder stiffness affecting overhead pressing or throwing

  • Low back soreness and/or tightness (“locking up”) during or after workouts

Quick Tip:
Add 5–10 minutes of targeted mobility before training. Think hip openers, thoracic rotations, or ankle dorsiflexion drills - a great place to start!

2. Control: The Ability to Stabilize

Mobility gives you movement freedom — control gives you stability. It’s your body’s ability to stay balanced, resist unwanted movement, and maintain position under load.

Why it matters:

  • Enhances joint protection

  • Improves balance and coordination

  • Builds efficiency in every movement pattern

Example:
Anyone can do a lunge — but can you stay balanced while doing it with control, without your knee wobbling in or your torso dumping forward? That’s control.

Quick Tip:
Incorporate single-leg and anti-rotation work (like single-leg RDLs, Pallof presses, or side planks) into your accessory work.

3. Strength: The Power to Perform

Once you have mobility and control, it’s time to add strength — the foundation that ties it all together.

Why it matters:

  • Strength supports joints and reduces injury risk

  • Increases power output for sprints, jumps, and lifts

  • Improves overall athletic performance

Strength is what allows you to use your mobility and control effectively. Without it, you can move well, but you won’t perform well.

Quick Tip:
Focus on full-body strength — squats, deadlifts, lunges, rows, and presses. Don’t chase numbers; chase quality movement.

Putting It All Together

Mobility → Control → Strength is the order of operations for long-term performance and health. Skip one, and you’ll feel it. Master all three, and you’ll notice:
✅ More efficient movement
✅ Fewer nagging injuries
✅ Better strength and speed gains

Want help figuring out where your foundation stands?


👉 Book a Performance Screen at R3 Movement & Performance. We’ll identify your mobility or stability gaps and build a plan to help you move and perform your best.

Jensen LeJeune