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 in Place / Accel Lean / Sprint Out

• High Knee Runs are basically a repeat of proper sprint mechanics, changing attack angle as the drill progresses.
• Begin the drill very upright. As your travel distance increases, slowly begin to lean forward
• Your transition from upright to a proper sprint angle should take approximately 10 yds. Sprint the remaining 10 yds.
• Effort for knee lift and drive should match effort for force application through the ground.
• Turnover should be quick but under control
• Focus on perfect sprint mechanics the entire drill
• Hand action should go from chin to hip, elbow 90°, arms opposite foot action
• Perform to distance prescribed