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.

Quick A-Skip Alternate / Dead Leg / Arm Action

• An A-skip is an overspeed drill which exaggerates the first portion of proper speed mechanics: Knee drive and arm mechanics.
• Stand at athletic position. Begin with small mini hops
• Keeping one leg perfectly straight, dead leg as we call it, quickly lift and drive the opposite knee forward.
• Drive the opposite arm forward and at the same time rip the other arm back
• Hand action should go from chin to hip, elbow 90°, arms opposite foot action
• Alternate mechanics with a slight pause between each
• Perform to distance prescribed