How it works

Don’t guess that you’re improving. Measure it.

Sprung is a simple loop: test your mobility, follow routines built from the results, and retest to see what changed.

Step 01

8 checks you can do at home in about ten minutes. Each answer feeds into one of six zone scores.

Step 02

Your routine spends most of its time on your weakest zones and the zones your sport needs most.

Step 03

Every four weeks, retest and see each zone change against your last result.

Your mobility, in detail

Six zones. One score.

Your global score is the average of six zones. Bars under 50 are shown in orange so you can see where to start.

Shoulders. Internal and external rotation of the shoulder joint.
Overhead. Getting your arms fully overhead without arching your lower back.
Thorax. Rotation and extension of your upper back.
Hips. Hip rotation and deep flexion, the base of squats, lunges and running.
Posterior chain. Hamstrings, glutes and lower back working together in a hinge.
Ankles. Ankle dorsiflexion, the knee travelling over the toes.

Example result

Shoulder

Overhead

Thorax

Hips

Post. chain

Ankles

A routine that adapts to you

Open the app, pick a mode and the time you have. Sprung builds the routine and guides you through it with a timer.

Build lasting range

A routine built around your weakest zones. Pick the time you have and follow along.

Prep before training

Dynamic drills for the zones your sport loads most, done right before your session.

Down-shift after training

Slow holds, rolling and breathing to release tension at home.

Better positions mean more efficient lifts, strides and strokes.

Down-shift after training and release tension at home.

Prepare the exact zones your session is about to load.

Range you control is range your joints can tolerate.

Unlock your body

Three steps, about ten minutes, and you’ll know exactly where to start.