Dynamic Flexibility and Mobility

Below is the standard dynamic flexibility series . Your workout should have a prescribed warm-up, but if it doesn't
a three minute total body warm-up, (i.e., jogging, rope jumping, total body movement) should always precede this
dynamic series. The warm-up raises the body temperature, increases blood flow to the muscles, and lubricates
the joints. Always remember warm-up to stretch, do not stretch to warm-up.

Dynamic movements are the best way to prepare your body for dynamic workouts. Contrary to old beliefs, the
best time to work on static flexibility is at the end of your workout, and not in the beginning. After every workout
you should follow a 4-6 minute total body static stretching series.

The following series of Dynamic movements will develop your flexibility, balance, coordination, mobility and
strength.

WALKING HIGH KNEES

Purpose: To flex the hips and shoulders, and stretch the glutes, quads, lower
back and shoulders.

Procedure:

1. Take an exaggerated high step, driving your knee as high as possible, and
simultaneously push up on the toes of your opposite foot.
2. Use the proper arm swing; 90 angle at the elbows, hands swing up to chin
level and back beyond rear pocket.

Key Points:

1. Drive your knees up as high as possible.

Variation:

1. High knees pull: Same as above, but grab your knee and pull it up and in
with each stride.

WALKING LUNGE

Purpose: To stretch the glutes, hamstrings, hip flexors and calves.

Procedure:

1. Step out with a long stride, striking the heel of your forward foot and
extending onto the toes of your back foot.
2. Complete the cycle by bringing your trail leg through and standing
upright.

Key Points:

1. Position your hands behind your head while keeping your eyes
focused forward.
2. Flex your front knee to 90 and keep your back knee from striking the
ground.
WALKING HIGH KNEE LUNGE

Purpose: To stretch the glutes, hamstrings, hip flexors and calves.

Procedure:

1. Drive your forward knee up as high as possible and then step out with a long stride striking the heel of
your forward foot and extending onto the toes of your back foot.
2. Complete the cycle by bringing your trail leg through and standing upright.

Key Points:

1. This drill is performed identical to the walking lunge, with the exception of the high knee action.
2. Position your hands behind your head with your eyes focused forward.
3. Flex your front knee to 90 and keep your back knee from striking the ground.

WALKING STRAIGHT LEG KICKS

Purpose: To stretch the hamstrings, calves and lower back.

Procedure:

1. Walk forward keeping your front leg straight.

2. Kick your leg up and touch your toes to the fingers of your opposite
hand.
3. Repeat the cycle with your opposite leg.

Key Points:

1. Keep your arm extended out parallel with the ground.

2. On your first set of this drill only kick to 75% capacity, and then on your
second set kick to full capacity.

WALKING SIDE LUNGE, OVER & BACK

Purpose: To stretch the groin, glutes, hamstrings, and ankles.

Procedure:

1. Keep your torso upright and take a long stride out to the side.
2. Lunge out bending your forward knee to 90while keeping your trail leg
straight.
3. Lower your hips and shift your body weight to the opposite leg.
4. Recover by bringing your feet together and standing upright.

Key Points:

1. Repeat the drill for 10 yards.

2. Keep your head focused forward with your arms hanging down in front
of your body.
RUNNING BUTT KICKS (20 reps)

Purpose: To stretch the quadriceps and hip flexors.

Procedure:

1. Begin running by flexing your knee and bringing your heel back and
around to your buttocks.
2. Maintain a slight forward lean throughout the drill, and stay on the balls
of your feet.
3. Complete 20 kicks within 10 yards.

Key Points:

1. Maintain a quick, yet shallow arm swing, keep your elbows at 90 and
drive your hands from chest to front hip pocket.

RUNNING HIGH KNEES (20 reps)

Purpose: To stretch the glutes, quads, low back and shoulders.

Procedure:

1. Execute proper running form; keep your elbows at 90 and drive your
hands up to chin level and back to your rear pocket.
2. Stay on the balls of your feet, and drive your knees up as high as
possible, and then down as quickly as possible.

RUNNING CARIOCA

Purpose: To stretch the abductors, adductors, glutes, ankles and hips.

Procedure:

1. Stay on the balls of your feet with your hips in a low semi-squat position.
2. Begin the drill by twisting your hips and crossing one leg in front of the
other, bring your trail leg through, and cross your lead leg behind the
trail leg.
3. Your shoulders remain square through the entire drill.
BACK PEDAL

Purpose: To stretch the hip flexors, quads and calves.

Procedure:

1. Keeping your hips and knees bent with shoulders positioned over the balls of your feet.
2. For the first 10 yards utilize short choppy steps.
3. For the second 10 yards open up your stride and kick back.

LYING SCORPION

Purpose: To stretch the hip flexors, abdominals, quads and shoulders.

Procedure:

1. Lie down in a prone position.

2. While keeping your chest in contact with the ground, cross one leg behind the other to the opposite side
of your body.
3. This drill should be done in a continuous manner.
ARM SWINGS, FORWARD AND BACK

Purpose: To stretch the chest, shoulders and upper back.

Procedure:

1. Swing your arms forward, so they cross, and swing them back as far as possible.
2. This drill should be done in a controlled continuous fashion for 10 repetitions.

SIDE BEND, OVER AND BACK

Purpose: To stretch the triceps, upper back, abdominals, and obliques.

Procedure:

1. Bend to one side while holding your opposite arm overhead, quickly reverse direction and stretch the
other side.
2. This drill should be done in a controlled continuous fashion for 10 stretches on each side of your body.
POWER SKIP

Purpose: To further prepare your body for full speed action.

Procedure:

1. The power skip is executed by doing an explosive, exaggerated skip

while emphasizing height rather than distance. Emphasize a big arm
swing and explosive knee lift.
Flexibility Development (not to be used as a warm-up)
Flexibility is trainable — and is intrinsic to every athletic skill or technique, no matter how simple, complex or power-
oriented. It is also movement-specific, which is why an increase in single-joint range of motion is not our only objective.
Through a combination of functional stretching and strengthening, your muscles and tendons can increase in length (as
well as girth), elasticity and resiliency; and their ability to act in a ballistic "spring-like" manner during explosive
movements. The net result: improved mechanical/metabolic efficiency, technical proficiency and injury resistance1.

TRAINING METHODS

To achieve optimal gains in flexibility, you must:

1. Perform your exercises in a full range of motion. This improves your "active mobility", i.e. the ability to safely and
effectively use your range of motion during dynamic movements.
2. Stretch only once your muscles are warmed up. When muscles are cold, they are resistant to lengthening and
you will not get as good of a stretch. Warm-up to stretch, don't stretch to warm-up.
3. Stretch after each workout. Doing so will result in less soreness, and quicker recovery between workouts.

INDIVIDUAL STRETCHING

You should dynamically stretch each muscle that you will be working during your workout. When static stretching, after
your workout, position yourself so that you feel each stretch in the belly of the muscle(s) and not the joint(s).

In order to have a beneficial effect, each stretch must begin gradually and be held long enough for this tightness to
subside. Statically (without bouncing) stretch each muscle group to your comfort limit for 10-30 seconds, relax and repeat.
You will be able to stretch a little further with each successive rep. As you develop tension in the muscle being stretched
contract the antagonist to this muscle and physically aid the movement (i.e., stretch hamstrings and contract the quads
and hip).

PARTNER STRETCHING

Here is a simple but advanced partner-assisted technique which will yield superior results. This method is especially
effective if done after 1–2 static stretches, and should be implemented on Speed Work days:

1. First, achieve and hold a stretched position for 10–15 seconds.

2. Build up isometric tension in the stretched muscle(s) for 5 seconds (not an all out powerful contraction; force
development should be gradual and should reach 75% of maximum)
3. At 5 seconds release the tension, press the stretch and achieve a new, advanced stretch position; hold 10–15
seconds.
4. Repeat the same procedure.

QUALITY

The same principle applies to all aspects of training: you get out of it what you put into it.

Static stretching should not be done before strength/power training, it has been shown to
cause a decrease in the muscles ability to develop force.

Static stretching should be performed at the end of a training session, this is the best time to
relax and develop maximum flexibility with muscles that are pre-exhausted and thoroughly
warmed-up.

Stretching should not be Painful.

Stretch so that you feel tension in the belly of the muscle being stretched, not the connection
points at either end of the muscle.
 BUTTERFLY HURDLER LEFT HURDLER RIGHT BACK TWIST LEFT

BACK TWIST RIGHT QUAD LEFT QUAD RIGHT SAIGON SQUAT

STANDING HAMSTRING UP STANDING HAMSTRING DOWN LUNGE RIGHT LUNGE LEFT

 LYING ABDOMINAL BOTH KNEES IN SINGLE KNEE IN LEGS OVER HEAD

STANDING GROIN LEFT STANDING GROIN RIGHT STANDING CALF STANDING CALF RIGHT

FORWARD HURDLE FORWARD HURDLE FORWARD HURDLE FORWARD HURDLE

STEP OVER STRETCH 1 STEP OVER STRETCH 2 STEP OVER STRETCH 3 STEP OVER STRETCH 4
LATERAL HURDLE STEP LATERAL HURDLE STEP SIDE BEND RIGHT SIDE BEND LEFT
UNDER STRETCH 1 UNDER STRETCH 2

STANDING CROSS STANDING CROSS STANDING TRICEPS STANDING TRICEPS

BODY LEFT BODY RIGHT RIGHT LEFT

Get in the habit of going through a stretch series after all workouts