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

Toe Grab / Squat

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

• Begin by standing tall, with feet hip width apart. Feet slightly turned outward.
• Trying to stay tall through your posture, lower your hips as low as possible.
• Press your knees out with your elbows to help improve depth.
• Pause and hold for 2 sec.
• Grab the front of your feet and attempt to fully straighten your legs.
• You may not succeed the first couple of times.
• Pause and hold for 2 sec.
• Repeat for 10 reps