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.

Straight Leg Swing / Snap Down

• Stand in athletic position
• Keeping both legs straight, swing one leg forward, foot dorsi flexed, to full range of motion
• Keep the back leg STRAIGHT. The intention is to stretch the swing leg hamstring, NOT to see how high you can swing your leg
• Quickly snap the swing leg back to starting position. Like you’re trying to scrap gum off the bottom of your shoe.
• Arm action is opposite arm, opposite foot. Reaching with the opposite arm to touch the foot of the swing leg while the other arm follows proper run mechanics.
• Alternate legs as you slowly walk forward
• Perform to distance prescribed