Dynamic Warm-up
Dynamic warm-up and flexibility
Flexibility is a key component to athletic performance enhancement and injury prevention. By being able to move more freely and efficiently, the body is always in a better position to respond to the next task. As with every aspect of your training program, you should maintain an awareness of your body position and mechanics while performing every repetition of every exercise. An increased cognizance of how your body moves during controlled activity has tremendous carry-over to athletic participation. For all exercises, repeat 10-15 repetitions for each side where appropriate.
Finger floor touches
Stand with feet a little wider than hip width apart and your back straight. Staring straight ahead, go down and try to touch the floor with your fingertips while keeping your feet flat on the floor. Exhale while you reach and inhale upon your return. Make sure to have knee travel in a straight line towards the second toe.
Palm floor touches
Stand with feet a little wider than hip width apart and feet slightly pointed outwards. Keeping back straight, go down and try to touch the floor with your palms while keeping your feet flat on the floor. Exhale while you reach and inhale upon your return. Make sure to have knee travel in a straight line towards the second toe at all times.
Leg swings
Standing on left leg with right leg suspended and your arms in running stride position, swing your right leg while counter swinging your let arm.
Knee to chest
Standing, grasp one knee with both hands and bring it towards your chest. Lower and repeat on the opposite side. Go up onto the toes of the opposite foot while grasping leg as able.
Lunging with torso twists
Starting in a standing position with arms crossed out in front at shoulder height, step forward onto your right in a large step position. Making sure to keep front foot planted, drop back knee towards the ground while rotating body to the right. Pushing off from the right foot, return to starting position and then immediately perform the same on the left side. Focus on extending through the hip. Repeat 10 times on each side.
Leg grabs
Grasp one leg at the knee and ankle and pull it towards you rotating the hip while walking, then repeat the same on the opposite side.
Resisted running
Stand facing a wall with feet about 3 feet from the wall. Lean forward into the wall so both hands are on the wall at shoulder height. Roll through one foot and then the other like you are running, driving the opposite knee towards your chest. The landing through the foot should be toe to heel and push off should be heel to toe. Perform for 2 sets of 30 seconds.
Diagonal chops
Standing with feet a little wider than hip width apart and hands clasped out in front of you. While looking at your hands and leading with your thumbs, bring your arms and your trunk up overhead to the right and then down to the left foot.
Semi-squat trunk rotations
Stand in a semi-squat position with heels planted and arms clasped out in front of you. Slowly rotate your trunk to one side while leading with the thumbs and then the other. Make sure head continues to rotate as well when performing.
Michael J. Mulln, ATC is a clinical athletic trainer at OAPT with more than 14 years of experience. Michael has co-authored a book titled “Comprehensive Approach to Sports Injury Management” and a chapter in “Knee Ligament Rehabilitation” called New Techniques in Cartilage Repair and Replacement”.
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