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.

High Knee Hug

• Begin with your weight on one leg
• Lower hips and grab your opposite knee
• Stand straight locking out the leg you’re standing on, while pulling the other knee to your chest
• The purpose of the exercise is to learn to fire the glute of the leg your standing on to create hip stability while moving
• Attempt not to lean laterally, forward, or backward throughout this exercise
• Pause under control for 2 sec. Repeat and alternate as you walk
• Perform to distance prescribed