DYNAMIC MOVEMENT

Dynamic Movements involve the second half of our Integrated Movement Prep. These movements are performed in a more rapid fashion. Improving muscle pliability, dynamic flexibility, helping establish better nervous system firing patterns by attempting to replicate specific movement patterns. They are performed both stationary or transit and have either a linear or lateral emphasis. It is important that these movements be performed in order when prescribed in a Dynamic Warm-up sequence.

STATIONARY / LATERAL

These Integrated Movement Patterns are categorized as Stationary, without transitional movement, for Lateral Specific Speed Mechanic Drills.

Lateral Lunge / Cross under

• Stand in upright position
• Lunge laterally as low as possible keeping the lunge foot flat to the floor with the opposite leg becoming straight
• Also attempt to keep you posture as upright as possible throughout the exercise
• After the lunge return to your starting position,
• In the same motion with the lunge leg, place your knee 6” – 1’ behind your front foot
• Your knee should touch the ground
• Pause and return to starting position
• Repeat for number of reps prescribed and then repat with the other side