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

Alternating Lateral Squat / Toe Up

This is a functional stretch which serves as an excellent way to develop both active and dynamic flexibility through the hips.

• Begin with a wide stance. Feet pointed forward.
• With arms held out in front, trying to stay tall through your posture, laterally squat as low as possible with your foot flat to the floor
• Pause and hold for 2 sec.
• From the lowest range of motion with the opposite leg straight, rotate the opposite foot up.
• Pause and hold for 2 sec.
• Return to the starting position and repeat the other direction