Dynamic Stretching
This is an example dynamic stretching routine which should be performed after an adequate warm up period. NOTE: This dynamic workout should only be done after a warm up and precedes to a general performance workout, dynamic stretching prior to each exercise should relate directly to the workout being performed.
Movement Performance- Each Performed for 10 Yards and Return
- Forward Skip Out (Hands by Side)
- Forward Skip Out (Hands in Front- Up and Down)
- Forward Skip Out (Hands to the Side- Up and Down)
- Forward Skip Out (Hands in Front- Side to Side)
- Side Skip Out (Hands by Side)
- Side Skip Out (Hands in Front- Up and Down)
- Side Skip Out (Hands to the Side- Up and Down)
- Side Skip Out (Hands in Front- Side to Side)
- Carioca (Hands in Front- Side to Side)
Movement Performance- Specific Zones
- Hip Crossover (8 Per Side)
- Achilles Stretch (4 Per Side, 4 Second Hold)
- Knee Hug Lunge (8 Per Side)
- Inverted Hamstring (5 Per Side, 3 Second Hold)
- Back Lunge and Twist (8 Per Side)
- Leg Cradle (8 Per Side)
- Lateral Lunge (8 Per Side)
Movement Performance- Accelerations
- Falling Start- Coast Through (10 Meters 2x)
- Parallel Stance Acceleration
- Set 1- Coast Through
- Set 2- Full Stop
- Set 3- Stop, and Return Back
- Split Stance Acceleration
- Set 1- Coast Through
- Set 2- Full Stop
- Set 3- Stop, and Return Back
- Face Away Acceleration
- Set 1- Coast Through
- Set 2- Full Stop
- Set 3- Stop, and Return Back
Movement Performance- Rapid Response
- 2 Foot Forward and Back (30 Seconds 3x)
- 1 Foot Lateral Over and Back (30 Seconds 3x)
- Base Rotations (30 Seconds 3x)