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.

Lateral Shuffle / Squat w/ Overhead Arm Swing

• This is a slow and low lateral shuffle that will really test your overall flexibility
• Begin in a full squat position, feet wider than shoulder width. You will want to be almost as low as you can go while still maintaining an upright torso and matching shin angle.
• Face laterally to your intent direction of travel
• Maintaining the same hip level height, take a lateral step starting with the lead leg.
• As you do this slowly and laterally, swing your arms over head.
• The focus is to stay as low as you can and as upright as you can while performing the drill.
• Perform to distance prescribed on both directions