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 / LINEAR

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

Ankle Grab / Overhead Reach

• Standing on one leg, drop your hips and grab your opposite ankle with the same side hand
• Stand tall on your straight leg, with knees next to each other
• Reach high overhead with opposite arm. You should feel a stretch in the straight leg hip flexor
• Be perfectly straight, without leaning in any direction
• Activate your hips and core to create stability
• Pause and maintain balance motionless for 2 sec before repeating with the other leg
• Perform to distance prescribed