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

• No one on the team does this correctly. If they did it would stretch their upper back which is hard to stretch.

• But here is a video of the way it is supposed to be done. It’s hard to teach without a bar.

• http://breakingmuscle.com/olympic-weightlifting/the-complete-snatch-warm-up

Carioca

• Make sure they bring knee up and around to fully loosen up hip.

• https://www.youtube.com/watch?v=PEZ2QekDaZI

Running high knees

• Aim for lots of steps per 10 yards

• https://www.youtube.com/watch?v=8opcQdC-V-U

Running butt kicks

• Aim for lots of steps per 10 yards

• https://www.youtube.com/watch?v=UfCH8LMmLH8

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