Dynamic Stretching Routine

  1. Easy Jog one lap
  2. Hurdle stretch
  3. Snatch squat
  4. Neck rotations
  5. Lawn mowers
  6. Wind mills
  7. Walking high knees
  8. Walking butt kicks
  9. Easy groin stretch
  10. Carioca
  11. Running high knees
  12. Running butt kicks
  13. Hip rolls
  14. Back pedal
  15. Manly skipping
  16. Lunges with torso twist
  17. Backward lunges
  18. Walking C-skips
  19. Walking Straight Legs high kicks
  20. Groin stretch
  21. Easy Jog one lap

Notes

Goal of dynamic stretching is to warm up the muscles and loosen up the muscles.  Imagine a piece of well chewed gum.  Take it out of your mouth and you will be able to stretch it.  Put it in the freezer for 15 minutes and it will break if you try to stretch it.  Using your muscles cold is like that.

Static stretching has been shown to decrease athletic performance.  It should only be done for some athletes on select muscles where they are having specific problems.


http://fitness.mercola.com/sites/fitness/archive/2013/04/19/pre-workout-stretching.aspx

http://www.bu.edu/today/2015/stretch-before-exercise-not-so-fast/

http://www.bodyscapesfitness.com/the-benefits-of-dynamic-stretching-vs-static-stretching/

 

Hurdle stretch

  • This is actually a squat with a slide as if you were going under a bar laterally. 
  • It is not the classic runner’s hurdle stretch you do on the ground.  That is a static stretch.

Snatch squat

Carioca

Running high knees

Running butt kicks

Lunges with torso twist

  • Slow and easy
  • Concentrate on form not speed
  • Do this near the end

Backward lunges

  • Slow and easy
  • Concentrate on form not speed
  • Do this near the end

Walking Straight Legs high kicks

  • This focuses on the hamstrings which are easy to pull and should be done near the end

Groin stretch

  • Do not hold
  • Do not bounce
  • Take it easy – no pain

 

 

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