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.

Power Skip / Lateral

• The Power Skip is an overspeed drill which exaggerates the second portion of proper speed mechanics: Force application through the ground
• Stand at athletic position. Lateral to intended path of travel. This drill is the same as a standard Power Skip but done laterally.
• Begin with small mini hops
• Instead of focusing on knee drive and lift, now focus on applying force to the ground with the drive leg, foot dorsi flexed
• Keeping one leg perfectly straight, under control lift the drive leg to waist height, then quickly apply force to the ground.
• Drive the opposite arm forward and at the same time rip the other arm back
• Hand action should go from chin to hip, elbow 90°, arms opposite foot action
• Alternate mechanics with a slight pause between each stride
• Perform to distance prescribed