Coaching Tips: Dynamic Stretching
Dynamic Stretches are a type of stretch that is performed by moving through a range of motion repeatedly. The biggest difference between these and static stretches is that static involves no movement. The range of motion in the dynamic stretch means you can never overextend beyond your natural ability, you only move as far as your body can. Static stretching still plays an important part in all exercise, they are essential for warming down, or for additional stretching pre-game due to injuries or sore muscles.
Dynamic stretching can be ideal as the core of a warm-up routine as it activates muscles you will use during your workout, in a short amount of time. For example, a lunge with a twist is a dynamic stretching exercise that engages your hips, legs, and core muscles. So, in just a few different moves your body can be sufficiently ready to start exercising.
The focus should be on the range of movement rather than how fast you are going, for example with air squats, 6 slow controlled squats are more beneficial than 6 fast ones as you may not be getting into a full squat position, which means you’re not going through your full range of motion.
Warming up in motion enhances muscular performance and power. Studies reveal dynamic stretching before a workout can help you lift more weight and increase overall athletic performance compared to no stretching or static stretching. If you are trying to get stronger, build more muscle, or simply perform better, a dynamic warm-up routine is likely your best bet.
Below is a simple dynamic warm-up routine, maybe we could do this each week as a rule before starting fitness??
-COMPLETE 6 REPS OF EACH MOVE FOR 2-3 ROUNDS-
1) AIR SQUATS
Stand with your feet apart at hip width, feet facing out. As you squat down, extend your arms outwards & touch your fingertips together to help balance. Keep your knees in line with your big & second toes & squat down as if you are going to sit down on a chair. Knees should bend to a 90-degree angle, & not extend out past your toes.
2) PUSH-UPS
Straight forward, slow movement up and down. Lock in the core muscles. On feet is best, remember, it's only 6 push ups…. You can do it!
*Ask Jac about T-push ups for an extended move 😊
3) LUNGE & TWIST
The forward lunge helps stretch the hip flexors and activates the legs, glutes, and hips, while the twist stretches out the upper and middle back and activates core rotation. Take a step forward with your left leg & lower your right leg at the knee to a 90-degree angle (standard lunge position). You shouldn't try to lunge too far forward as we don’t want the front knee extended too much beyond your toes. After you have lunged, with arms out in front, slowly twist toward the left (the same side as the front leg). Step the right leg in and repeat for the right side. Alternate sides for the 6 reps.
4) KNEE TO CHEST
You can alternate each leg while stationary or do it while walking forward. Focus on bringing the knee cap into the chest by hugging your shin while stepping up onto your tiptoes with your opposite foot, which will give you more leverage.
5) HIGH KICKS
High kicks help warm-up the hamstrings and improve the range of motion. You can do them alternating as you walk, or stationary while focusing on one side at a time. If starting with your right leg, extend your left arm out & kick your leg straight up so that your toes hit your palm. Aim to progressively kick higher, but complete this exercise while staying under control and in a range comfortable to you.
6) SUPERMANS
Basic quad stretch, but as you grab your ankle in one hand, reach an opposite arm out in front leaning forward and pulling the leg back. Release, jog a few steps between switching legs if you like.
Extend one leg straight out in front and bend at the other knee coming down into a hammy stretch, jog a few steps, and switch sides.