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.

Lunge Forward / Back

• Stand in upright position. Hands on hips
• Lunge forward with either foot
• Forward foot should be flat
• Your back knee should barely touch the ground.
• Lunge distance should create 90° at each knee.
• Pushing with the lead foot heel, lunge backward with the same leg to starting lunge position
• Repeat for 5 reps and switch legs
• Its ok if that forward knee is lightly forward of the ankle.
• That less than 90° ankle flexion is very important in proper skating mechanics