Dynamic Warm-Up

Dynamic Warm-Up

Preparing to exercise, train, and play is important. While stretching is one method some use, we believe a better approach is with a dynamic warm-up. Our Dynamic Warm-Up uses movements that are common in sports. By not relying on static stretching–which does not prevent injury and can make performance worse–we believe this is one nice addition to the injury prevention process. All of our programs include a progressive, changing, dyanmic warm-up–like this one–specific to the activity.

Perform each exercise as directed. These can be done with minimal rest (less than 30 seconds) between exercise. Each exercise should be performed with good technique.

 

Walking Lunge

  1. Step forward with one foot and lower.
  2. Step forward with the other foot.
  3. 10 repetitions each leg

Inverted Hamstring Stretch

  1. Keeping your knee slightly bent, lean forward at the hips until a hamstring stretch is felt
  2. Step backward and lift opposite leg in the same fashion
  3. 10 repetitions each leg

Single Leg Squat

  1. Stand on one foot and squat down as far as you are comfortable.
  2. Keep knee lined up over 2nd toe
  3. Return to standing position
  4. 10 repetitions each leg

Skip

  1. Jump up and forward with one leg.
  2. Land in the starting position on the same leg.
  3. Immediately repeat the skip with the opposite leg.
  4. Repeat 2 sets of 100 feet.

Shuffle

  1. Step quickly to one side with one foot.
  2. Bring other foot toward original foot.
  3. Immediately repeat the shuffle.
  4. Repeat 2 sets of 100 feet each direction.

Double Leg Ankle Hop

  1. Hop up, with primary motion at the ankle joint. 
  2. Pull toes up while in the air.
  3. Land in the starting position and immediately repeat hop.
  4. Repeat 2 sets of 10.

Fire hydrant

  1. On your hands and knees
  2. Lift your leg to the side, keeping knee bent, until your knee reaches hip height.
  3. Lower and repeat.

Side Plank

  1. Lie on your side resting on your elbow with your knees straight.
  2. Lift your hips off the floor 6-9 inches.
  3. Hold 10 seconds.
  4. Lower and repeat.

Front-Back Leg Swing

  1. Stand with your feet hip-distance apart. Rest one arm on a wall for balance.
  2. Swing your leg forward to hip height and then backward.
  3. This should be a fluid, continuous motion.

Lateral Leg Swing

  1. Stand with your feet hip-distance apart. Rest one arm on a wall for balance.
  2. Swing your leg in front of you to the inside, then outside.
  3. This should be a fluid, continuous motion.