DYNAMIC STRETCHING
Dynamic Stretching Program
PROGRAM
There is a lot of research about the many ways to stretch and when the most effective time to stretch is. Dynamic stretching (also called
active or functional stretching) has been found to be the most effective way to prepare the body for exercise or athletic competition. Dynamic stretching prepares the body for athletic activity by increasing heart rate, increasing circulation to the muscles in the extremities,
stimulating the central and peripheral nervous systems, stimulating the sweat response, challenging the elasticity of connective tissue
and taking the joints, muscles, and tendons through their full range of motion and can help people to mentally prepare for their event or
activity. Dynamic stretching utilizes functional movements that are similar to the movements that will be performed during the sport, and
should be done prior to training and before athletic events or competition. When dynamic stretching, begin with the least intense dynamic
stretching drills and progress to the more aggressive drills as your body becomes more warm. This is a warm up and not a competition so
take time to do all of the drills with perfect technique! Do all drills for 10-15 meters or as needed to feel adequately warmed up.
Knee grabs
Ankle Grabs
Pull your knee up to your chest then
step forward and pull the opposite
knee up while standing tall and maintaining good posture.
Bring your foot back behind you and
pull it up so that a stretch is felt in
your quads/hip flexors. Make sure
you DO NOT arch your low back and
keep the knee straight.
Combo: While standing on one leg, do a knee grab then swing the same leg back and grab the ankle to do an ankle grab and continue.
Double Taps
Heel walks
Bounce on the ball of one foot (tap)
twice while the other foot is dorsiflexed so that the toes are pointed
straight up in the air. Then switch
feet so that it is a rhythmical tapping
motion. Swing arms in a running motion with the rhythm.
Walk on heels with toes pointed in the
air and knees slightly flexed.
Combo: Do the double tap drill on each leg then take four steps on your heels and repeat this pattern.
Prisoner Walks
Over and Under the Hurdle
Hands up by your ears with your shoulder back/down and relaxed.
Bring one knee up in front then down and up to the side without
setting the foot on the ground. Then step forward and repeat with
the opposite leg.
Stepping laterally bring one leg and the opposite arm up in a
running motion like you are stepping over a hurdle, then bring
the other leg and arm up like it is going over the same hurdle.
Next you will step to the side like you are going to duck down and
go under a hurdle. Repeat this and do not bend your back forward so that you get a good stretch in your hips.
2-handed walking toe touches
Crossed 2-handed walking toe
touches
Reach down with both hands until a comfortable stretch is felt in both hamstrings.
(Keep your knees and back fairly straight)
Then stand back up and step forward with
the opposite leg and reach down again.
Alternate which leg you step forward with.
Cross one leg behind the other then
reach down with both hands toward
the back leg until a comfortable
stretch is felt . Then step forward
and bring the opposite leg behind to
be stretched.
Created by Shawn Dailey DPT & David McHenry DPT All rights reserved. © DO NOT COPY without permission
www.therapeuticassociates.com
DYNAMIC STRETCHING
www.therapeuticassociates.com
PROGRAM
Russian kicks
Single-Leg-Toe-Touches (Dyno walks)
Kick one leg up toward the opposite hand and keep your knee
straight. Then step forward and repeat with the opposite leg and
hand. Start with a gentle kick so that a light stretch is felt in the
hamstring.
On one leg, reach down and touch your foot with the opposite
hand while bringing the back leg up. Then step forward with the
opposite leg and repeat.
Combo: Kick up with one leg then swing the leg down and back and touch your foot with the opposite hand. Keep the same leg on the
ground while swinging the opposite one.
Reverse Skip w/ open hips
High knee-Carioca
Skip backwards while bringing your knees up and out so that you
get a slight stretch in your hip/groin.
Do the standard Carioca (grape vine) while forcefully driving one
knee up and across your body. At the same time you drive the
leg up and across, rotate your trunk toward the opposite direction.
Lunge and Twist
Lunge and Reach
Lunge forward so that a slight stretch is felt in the front of your
back hip. Then twist your trunk toward the leg that is forward so
that you feel a comfortable stretch in your hip and back.
Lunge forward so that a slight stretch is felt in the front of your
back hip. Then twist your trunk toward the leg that is forward so
that you feel a comfortable stretch in your hip and back.
Forward ankle flickers with arm swings across body
Lateral ankle flickers w/ arm swings above head
Bounce on your toes while going forward. (keep your knees slightly
bent) While flicking your ankles, swing your arms across your chest.
Your arms will start across your body (like a hug) with your thumbs
down – then swing them out and slightly behind you with your
thumbs up so a comfortable stretch is felt in your chest. (Pull your
shoulder blades back and down when you swing your arms back).
Bounce on your toes laterally (to the side) while swinging
your legs side to side (like a bell). Swing your arms above
your head in a circular motion while swinging your legs.
(This should be a coordinated movement so the more you
practice and do it the easier it gets)
Shawn Dailey DPT, David McHenry DPT (Physical Therapists) and Kurt Marion LMT
L O F I T T Physical Therapy
(Massage Therapist) have worked with athletes of all ages and skill levels (Recreational to Functional Integrated Therapy & Training
Olympic). We specialize in the prevention and treatment of athletic injuries and are experts
in biomechanics for peak athletic function. If you have any questions please give us a call. 17449 Boones Ferry Rd.
Lake Oswego, OR 97035 (503) 635-0844
Created by Shawn Dailey DPT All rights reserved. © DO NOT COPY without permission
Dynamic Warm-Up
SKIPPING DRILLS
Dynamic Warm-Up
Skipping Drill
Therapeutic Associates
There are many different types of skipping drills that are used as part of a dynamic warm up and they have many different names. We
have chosen what we feel are 4 of the best and most common skipping drills that when used together will prepare the body best for athletic activity but there are other good drills that you may choose to use instead of these if you prefer. The purpose of the following four
skipping drills to improve your running mechanics, increase your stride length and frequency, and to prepare the body for running.
Do each drill over 25-30 meters on a track or firm but soft surface and try to do each drill twice or until you feel prepared for running.
Pay close attention to your form and posture as you do these drills! It is vital to use correct form during these drills in order to help establish correct neuromuscular recruitment patterns that facilitate strong efficient running mechanics. *Do skipping drills after completing a
warm up (preferably one with dynamic stretching).
A Skip (High Knee Skip)
Start skipping forward while alternating bringing your opposite knee and arm up towards your chest. Keep your arm bent at a 90 degree
angle as you drive it up and back in a synchronized rhythm with the opposite leg. Pick up the pace as you do the drill so that you are quickly driving your knees up and down with correct running mechanics.
B Skip (Leg Pull Through)
Start skipping forward in an upright posture and bring one knee up towards your chest, then extend that leg out in front of you and pull it
down quick and paw at the ground on the ball of your foot. Then drive up the opposite leg with the same motion. As you become more
warm, pick up the pace and paw at the ground with greater force. Make sure that you keep correct running mechanics with your arms
during the drill
C Skip (Butt kickers)
Start with a jogging motion, while standing in an up right posture. Then alternate kicking your heel up toward your butt with the opposite
arm swinging forward and the same arm swinging back with the leg that is kicking back toward your butt. Make sure you keep your hips
tucked with your upper legs directly under your body so that your back is straight and you are not leaning forward.
High Kick-Skips (Russian Kick Skip)
Similar to a High or Russian kick but you will kick up as high as you can (Comfortably!) and do it with a skipping motion so that it is at much
faster pace than the standard Russian kick. Kick one leg straight up in front of you and reach forward to touch the foot with your opposite
hand. Pick up the pace as you warm up so that it is a quick kicking motion.
Created by Shawn Dailey DPT All rights reserved. © DO NOT COPY without permission
www.therapeuticassociates.com