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.

Pull Thru / Heel Snap / Check Glute Fire

• This drill is almost like running in place. Working specifically on knee drive, followed by hip and hamstring activation to pull the active leg through in a proper sprint mechanic pattern
• Stand in athletic position, feet hip width apart.
• Stand on one straight leg while driving the opposite knee forward.
• The drive knee should come to 90° waist height, foot dorsi flexed, toe up
• Arm action has elbow 90°, opposite foot action
• Activate hip and hamstring to pull and drive leg through
• Keeping toe up, swipe the bottom of your shoe as you complete your leg cycle
• Return to starting position
• The opposite leg should remain straight, glute activated to maintain hip stability
• Perform to distance prescribed