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.

Feet / Hands / Slow / Go

• This drill breaks up speed mechanics initially into separate parts
• Standing in proper athletic position, begin the drill with stationary quick feet. Quickly tapping the ground with your feet with very little knee lift. Turnover is the key here.
• Then add a very slow arm action. Arm action still has elbow 90°, opposite foot action
• Begin to slowly move forward, maintaining the same quick feet and arm action
• Then, typically by command, sprint out the remaining distance.
• Your first three strides should be explosive, covering as much ground as possible
• This drill can be performed Linear or Lateral with either an open hip or crossover first step