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 / LINEAR

These Integrated Movement Patterns are categorized as Stationary, without transitional movement, for Linear Specific Speed Mechanic Drills.

Forward Lunge / Elbow to Instep / Rotation

This is a functional stretch which serves as an excellent way to develop both active and dynamic flexibility through the torso and hips. This also serves as a good way to warm-up the entire body.

• Begin by taking a long lunge step forward with your right foot. Your back leg should be straight.
• Place your left hand on the floor, even with your right ankle.
• Trying to stay tall through your posture, slowly sink your hips until your torso is in line with your rear leg. Reach towards the floor with your right elbow.
• Pause and hold for 2 sec.
• Rotate your chest to the ceiling and reach upwards with the right hand
• Keep that right knee from sliding outward away from your body, Keeping it in-line with the trail leg.
• Pause and hold for 2 sec. and return to starting standing position