eagled
Freshmen Member
Posts: 57
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Post by eagled on May 23, 2006 21:02:12 GMT -6
I'm looking for a good efficient dynamic warm up - stretch routine. I heard that teams that do dynamic stretch vs static stretch have fewer pulls and injury. Any help would be greatly appreciated.
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Post by airman on May 23, 2006 21:18:32 GMT -6
matrial artists have been doing dynamic stretches for years. it is in combination with static stretching as well.
a very simple way to loosen the hip area is with leg swings.
put your hand out in front fo your, and with the same hand swing your legup and try to touch your hand with your toe. you can do it to the side as well.
it also promotes balance.
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Post by saintrad on May 23, 2006 22:13:18 GMT -6
the Tenn. Titans training staff put out a book about conditioning youth athletes that has a very good dynamic stretch to it. Cant remember the name, but i will look for it.
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Post by sls on May 24, 2006 17:23:33 GMT -6
Dynamic stretching has been great, sets a good tone for practice and gets a little conditioning and agility type movemeents in.
We go for 20 yards
Lunge Walk
Backwards Lunge Walk
Goose Step
Backwards Goose Step
Sideways Lunges
High Knee
Glute Kickers
Karoke
Inch worm
Spider man
Backwards run
3 sprints working up 100%
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Post by amikell on May 25, 2006 7:36:01 GMT -6
eagle d we transitioned to a dynamic routine this year and had fewer muscle injuries to show for it. We varied the routine a bit day to day and cut it back on game days, b/c our practice routine was about 20 min long (including conditioning at end). . It is largely based on what Velocity Sports Performance does at their franchises. Below is what we use. If you have any questions just ask.
Practice Warm Up (20 Min)
Gator Jack Series – All done counting G-A-T-O-R-S
Regular Jumping Jack
Split Jack Forward
Highland Fling
General Mobility
Neck Clock – 5 Times Right and Left
Arm Hugs – 5 Times held for a 3 count. Alternate which arm is on top.
Long Arm Swings – Palm Up – 10 each way
Arm Windmills Forward and Backward – 10 each way
Trunk Circles – 5 times each way
Prisoner Squats – 5 times
Heel-Toe Raise – 10 times
Prisoner Squats – 5 Times
Reverse Lunge – 5 Times
Dynamic Mobility
Thrust Series – In Place
Thrusts – 5 times
Frog Thrusts – 5 Times
Groiner – 5 Times
Hip Flexor/Quad Series
Donkey Kicks – 10 times for 2 legs: 5 times for each leg
Fire Hydrant – 5 times each way for each leg
½ Speed Build up – 15 yards
Walking Quad – 15 yards back
½ Speed Build up – 15 yards
Knee Hugs - 15 yards back
Skip and Scoop – 15 yards
Elbow to Instep – 15 yards back
Hip Series
Lateral Lunge – 5 times each leg
Crossover Squat – 5 each leg (Drop Leg behind)
Crossover Lunge – 5 each leg (Leg crosses in front)
¾ Speed Build up – 15 yards
Leg Cradle – 15 yards back
¾ Speed Build up – 15 yards
Backward Wide Knee Skip – 15 yards – Step backwards with each leg focusing on bringing knees out to the side and back
¾ Speed Build up – 15 yards
Low Walk – 15 yards back
Hamstring Series
Straight Leg March – 15 yards
Hand Walk – 15 yards back
Inverted Toe Touch – 15 yards
Straight Leg Skip – 15 yards back
Rocker Series
Legs Spread – 5 Times
Hurdler – 5 Times each leg
Full Speed Build up – 15 yards
Power Skip and Scoop – 15 yards back
Full Speed Build up – 15 yards
Bounds – 15 yards back
Game Dynamic Warm Up (10-15 min)
Gator Jack Series – All done counting G-A-T-O-R-S
Regular Jumping Jack
Split Jack Forward
Highland Fling
General Mobility
Neck Clock – 5 Times Right and Left
Arm Hugs – 5 Times held for a 3 count. Alternate which arm is on top.
Long Arm Swings – Palm Up – 10 each way
Arm Windmills Forward and Backward – 10 each way
Trunk Circles – 5 times each way
Prisoner Squats – 5 times
Heel-Toe Raise – 10 times
Reverse Lunge – 5 Times
Dynamic Mobility
Thrust Series – In Place
Thrusts – 5 times
Frog Thrusts – 5 Times
Groiner – 5 Times
Hip Flexor/Quad Series
Donkey Kicks – 5 times for each leg
Fire Hydrant – 5 times each way for each leg
½ Speed Build up – 15 yards
Walking Quad – 15 yards back
½ Speed Build up – 15 yards
Knee Hugs - 15 yards back
Hip Series
Lateral Lunge – 5 times each leg
Crossover Squat – 5 each leg (Drop Leg behind)
¾ Speed Build up – 15 yards
Elbow to Instep – 15 yards back
¾ Speed Build up – 15 yards
Leg Cradle – 15 yards back
Hamstring Series
Straight Leg March – 15 yards
Inverted Toe Touch – 15 yards back
Rocker Series
Legs Spread – 5 Times
Hurdler – 5 Times each leg
Full Speed Build up – 15 yards
Full Speed Build up – 15 yards back
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