8/9/2019 4. SL DynamicWarmUp1

1/3

Dynamic Stretching 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. Dy-

namic 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 oractivity. 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

Pull your knee up to your chest then

step forward and pull the opposite

knee up while standing tall and main-

taining good posture.

Double Taps

Bounce on the ball of one foot (tap)

twice while the other foot is dorsi-

flexed 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 mo-

tion with the rhythm.

Prisoner Walks

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.

2-handed walking toe touches

Reach down with both hands until a com-

fortable 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.

Created by Shawn Dailey DPT & David McHenry DPT All rights reserved. DO NOT COPY without permission

Ankle Grabs

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.

Over and Under the Hurdle

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 for-

ward so that you get a good stretch in your hips.

Crossed 2-handed walking toe

touches

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.

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.

Combo: Do the double tap drill on each leg then take four steps on your heels and repeat this pattern.

Heel walks

Walk on heels with toes pointed in the

air and knees slightly flexed.

8/9/2019 4. SL DynamicWarmUp1

2/3

Russian kicks

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.

Reverse Skip w/ open hips

Skip backwards while bringing your knees up and out so that you

get a slight stretch in your hip/groin.

High knee-Carioca

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 direc-

tion.

Single-Leg-Toe-Touches (Dyno walks)

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.

L O F I T T Physical Therapy

Functional Integrated Therapy & Training

17449 Boones Ferry Rd.

Lake Oswego, OR 97035 (503) 635-084

Created by Shawn Dailey DPT All rights reserved. DO NOT COPY without permission

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.

Lunge and Twist

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 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.

Lateral ankle flickers w/ arm swings above head

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)

Forward ankle flickers with arm swings across body

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).

Shawn Dailey DPT, David McHenry DPT (Physical Therapists) and Kurt Marion LMT

(Massage Therapist) have worked with athletes of all ages and skill levels (Recreational to

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.

8/9/2019 4. SL DynamicWarmUp1

3/3

Dynamic Warm-USkipping Dri

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 quick-

ly driving your knees up and down with correct running mechanics.

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 oppositearm 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.

Created by Shawn Dailey DPT All rights reserved. DO NOT COPY without permission

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

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 ath-

letic 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 estab-

lish correct neuromuscular recruitment patterns that facilitate strong efficient running mechanics. *Do skipping drills after completing a

warm up (preferably one with dynamic stretching).

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.