Frequently asked questions
The mobility test
What is the Sprung mobility test?
Eight simple checks that you do at home with a wall, a chair and a broomstick. For each one you pick what you observed, and Sprung turns your answers into a score for six body zones: shoulders, overhead, thorax, hips, posterior chain and ankles.
Your global mobility score is the average of those six zones.
How long does it take?
About 10 minutes. Each check has written instructions and you can go back to change an answer before you see your results.
How often should I retest?
Every four weeks. That is long enough for your routines to make a measurable difference, and Sprung shows the change zone by zone.
Is the test free?
Yes. Your first mobility test, your zone scores and the exercise library are free. Retests, routines, the follow-along player and progress history are part of Sprung Pro.
Routines
How are my routines personalized?
Sprung weights each exercise by how weak the zones it targets are in your latest test, and by which zones your sports rely on most. The result is a routine that spends most of its time where you need it.
What is the difference between Daily, Activate and Recover?
Daily builds long-term range with a mix of holds and controlled movement. Activate uses dynamic drills to prepare the zones your sport loads, right before training. Recover uses slow holds, rolling and breathing after training or on rest days.
Do I need equipment?
No. Most exercises need nothing but a mat and a wall. Tell Sprung what you have, such as a band, a foam roller or a massage ball, and your routines only use moves you can do with it.
How much time do I need?
Choose 8, 12 or 20 minutes. Short sessions done most days work better than long sessions done rarely.
Account and Premium
What does Sprung Pro include?
Personalized Daily routines, Activate and Recover protocols in 8, 12 or 20 minutes, the follow-along video player, sport-specific weighting and your full progress history, on the web, iPhone and Android. Try it free for 7 days.
Can I cancel any time?
Yes. If you cancel during the free trial you are not charged, and after that you keep access until the end of your billing period.
Where is my data stored?
On your device. If you sign in, your profile, test results and sessions are also stored in your account on servers in Frankfurt, so they sync between your devices. You can delete your account and all its data from Profile at any time.
Is Sprung a substitute for medical advice?
No. Sprung is a training tool. If you have pain, a recent injury or a medical condition, speak to a physiotherapist or doctor before starting a new mobility program.