Dynamic

Warm-up

The purpose of dynamic stretching is to get your muscles warmed up and prepared for athletic activities.
They loosen the muscles decreasing your risk for injury but, also keep the elastic properties of the muscle
and tendons assisting with athletic performance that static stretching can impair.
WALKS/STATIONARY
Marches on toes While walking march, grab and pull your knee to your chest while raising
onto your toes.
Butt kicks on toes While walking kick your heel towards your butt. If your able grab and pull
your foot or ankle.
Straight leg dead lift (teeter totters) While walking, hinge at your hip and bend forward
kicking one leg up. Maintain a straight back and do not lock your knee.
Toy Soldier March While walking kick one leg up keeping it straight, reach for the toes with
the opposite hand. Alternate with each step.
Inchworms with press-up Start in the push-up position, walk your feet towards your hands
until your hamstrings are on stretch the walk yourself back out to the push-up position. In the
down position let your hips rest on the floor and press up with your arms arching through the
low back.
High knee with external rotation While walking, grab your ankle and knee rotating your hip,
pull towards your chest.
Walking lunge with twist - Take a slightly longer than normal stride and go down into a lunge,
rotate your upper body in the direction of the forward leg reaching your arms up and away,
alternate with each step. This will stretch the torso and opposite hip flexor.
Walking march with lunge Grab and pull you knee toward your chest raising up onto your toes
if possible. Release your knee and step down into a lunge. Repeat and alternate with each step.
(Can also go backwards)
Lateral lunge (unilateral or bilateral with a twist)(or with a toe touch) Take a large side step
and bend the knee of your lead leg allowing yourself to lunge backward. Shift your weight and
lunge of the opposite leg. Reverse pivot and repeat. You may do this unilaterally or reaching
down and touching your toe with each lunge.
Forward/Backward hip rotation While walking raise one leg up and to your side with your
knee bent and rotate it forward. (Can also do this walking backwards)

Arm circles - Start with your arms raised to shoulder height out to your side, complete circles
with your arms progressing from small to large. Perform 20 repetitions clockwise and
counterclockwise.
Self hugs Start with your arms raised to shoulder height out to your side, swing backward then
forward wrapping your arms around yourself and squeeze. Alternate the top arm and perform
10 times.
Spiderman Start in the push-up position, step forward the one arm and the opposite leg while
trying to remain close to the ground, alternate.
JOG/RUN
Ankling Keeping your knees straight pop your forefoot into the ground and move forward in a
hopping motion.
High knees
Quick Skips Quickly bring your knee to hip height and back down to the floor. Move forward
in a skipping motion and be conscious of your arm motion.
Power Skips Drive on knee to hip height but focus on height and power, use your arms to
drive yourself upward.
Butt kicks
Form jumps Complete a double leg broad jump landing quietly heel-to-toe absorbing the load
into the squat position. This is an important drill for female athletes, be sure the athlete keeps
their knees over their toes with the jump and upon landing.
Lateral high knee While side running raise you leg up and over as though your stepping over a
fence. (Can substitute Carioca)
Lateral slides with floor touch Side shuffle and reach the floor with every 2-3 slides.
Line Hops Single Leg and Double Leg Jump side to side over a line while moving forward, can
also do jumping front to back moving laterally
Zig-Zag Run at an angle approx. 5 yds. break down and cut, repeat
Bounding Run forward in an over striding manner. Be sure to land on your forefoot and use
your arms to drive you forward.
Form Runs Run straight ahead at 50% - 75% with a focus on perfect form eyes straight
ahead, head and shoulders relaxed, arm and leg drive moving straight forward. NO WASTED
MOVEMENT OR ENERGY.
Accelerators/%Runs Slowly build up your speed reaching 90% - 100% and slowly decelerate.
Think of perfect form. Distance you choose may vary depending on the sport.

STATIC STRETCHING
The stretches we chose are for completion on an open field or court and can be done individually or with
a teammate. After practice or a competition this is a great way to form team unity and a great time for
the coach to review what was accomplished in practice that day while productively assisting in the goal
of injury prevention.
Gastroc/Soleus While in the push-up/pike position force one heel to the floor and press with
the opposite leg. A straight leg will stretch the gastroc and a bent knee will stretch the soleus.
Court sports may utilize the wall stretch.
Hamstring Standing with both feet together bend forward from your hips maintaining a
straight back until you feel a comfortable stretch in the back of your upper legs.
Quadriceps/Rectus Femoris While standing reach back and grab your foot/ankle. Pull your
foot towards your butt and kick your foot into your hand forcing your leg backwards. You may
hold on to a teammate for balance.
Hip Flexor Lunge Stretch In the lunge position allow one knee to rest on the ground. Contract
your glut max muscle rotating your pelvis backwards. Lunge forward feeling a comfortable
stretch in your upper leg and the front of your hip.
Adductor/Groin Stretch Standing with a wide stance lean to one side keeping the opposite leg
straight feeling a stretch through the inner thigh. You can face your feet inward, straight and
outward to focus on different aspects of the muscle.
Pec Stretch Raise both arms to shoulder height and flex your elbows to 90 degrees. Have a
teammate pull your pull your arms backward from the elbow or forearm feeling a stretch in the
front of the shoulders and pecs.
Posterior Shoulder Capsule Stretch Reach one arm across your chin and grab the elbow from
underneath pulling across your body.
*Bowling, Tennis and Golf
Wrist Flexor Stretch Reach one arm out in front of you. Keep a straight elbow and pull your
fingers down with an open palm.
Wrist Extensor Stretch - Reach one are out in front of you. Keep a straight elbow, make a fist
and pull your wrist down.