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.

Tight Carioca

• Tight Carioca is a high speed stepover drill followed by a step under
• In a low athletic position, perform a proper Step Over as quick as possible
• Focus on a very quick hip turn, driving your knee explosively with a crossover step and put down
• Perform the drill for the distance prescribed in both directions