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.

TRANSIT / LATERAL

These Integrated Movement Patterns are categorized as Transit, with transitional movement, for Lateral Specific Speed Mechanic Drills.

Backward Gate Swing

• The primary emphasis of this drill is to activate and warm-up the hip external and internal rotators.
• Begin standing backward in the direction of intended travel
• With a slight skip, lift your knee until waist height, knee bent 90°, foot dorsi flexed
• Standing on the other leg, which should be straight, externally rotate the raised knee, which would be in the direction you’re moving.
• Once you’ve reached end range place that foot down, stand on that leg and repeat with the other leg.
• The drill can be performed walking, or in a skipping fashion
• Perform to distance prescribed