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.

Split Jack

• Stand in upright position. Feet hip width apart. Arms by your sides
• Athletically, jump slightly off the ground. Keeping your feet hip width apart, split your stance with one foot forward and the other back, landing approximately 3 feet apart.
• Swing both arms straight, opposite of the foot action.
• Upon landing, repeat a slight jump, switching both feet and hands.
• The movement should be quick, light on your feet but under control.