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SL TAI DynamicWarmUp Runners Printable

This document provides instructions for a dynamic warm-up routine for runners. It begins by explaining that a dynamic warm-up consists of functional, sport-specific movements to gently prepare the body for activity. It notes that this type of stretching increases core temperature, muscle temperature, elongates muscles, stimulates the nervous system, and helps reduce injury risk compared to static stretching. The routine then lists 14 exercises to perform over a distance of 20 yards before jogging back to repeat the next exercise, taking approximately 10 minutes total.

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Dewi Yulyanti
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61 views

SL TAI DynamicWarmUp Runners Printable

This document provides instructions for a dynamic warm-up routine for runners. It begins by explaining that a dynamic warm-up consists of functional, sport-specific movements to gently prepare the body for activity. It notes that this type of stretching increases core temperature, muscle temperature, elongates muscles, stimulates the nervous system, and helps reduce injury risk compared to static stretching. The routine then lists 14 exercises to perform over a distance of 20 yards before jogging back to repeat the next exercise, taking approximately 10 minutes total.

Uploaded by

Dewi Yulyanti
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Dynamic Warm-Up for Runners

What Is It? Stretching that consists of functional, sport specific movements that prepare the body for activity. This includes short stretches
(2-3 second holds) that involve controlled arm and leg movements that guide you gently through your range of motion.
Why should you warm up this way? Dynamic warm ups increase core temperature, muscle temperature, elongates muscles, stimulates
the nervous system and helps reduce risk for injury. This type of stretching is best utilized before activity while static stretching should be
used to cooldown after activity.
Perform the following exercises (see reverse) over a distance of 20 yards. After performing each exercise, jog back to the starting line and
begin the next exercise. This should take approximately 10 minutes.

Knee Pull
Ankle Pull
Grab the knee of one leg. Pull your
Grab your ankle with one hand and
knee up toward your chest. Drop leg
pull it backward. Do not allow your-
back down to ground. Take a step
self to extend your back.
and switch legs.

March and Reach


Step and balance on one leg while
lifting the knee of the other leg. Bring
Glute Pull your knee up high enough so that
Grab the ankle and knee of one leg. your thigh is parallel to the ground.
Pull your ankle and knee toward your Engage your core and squeeze the
chest. glute of the stance leg. Next, lean
forward reaching down toward the
foot of your stance leg with your
opposite arm.

Lunge and Reach


Lunge and Twist
Get into the marching position. From
Get into the marching position and
the march position, lunge forward.
then lunge. In the lunge position,
Reach the opposite arm up toward
spread your arms wide and rotate
the ceiling while engaging your core
your trunk toward your leading leg
and contracting the glute muscle of
while avoiding rotation at the pelvis.
the trailing limb.

Therapeutic Associates Physical Therapy


View the video of this routine at:
therapeuticassociates.com/RunnersDynamicWarmUp
••• therapeuticassociates.com/RunnersDynamicWarmUp

Sumo Lunge Leg Swing


Turn toward the wall and perform a Forward facing, keep your leg
lunge from one side to the other. Sit straight and swing it forward. Reach
back into the position and do not al- toward your toe with the opposite
low your knee to travel beyond your arm. Take a few steps and switch
toe. Take a skip step and repeat. legs.

Carioca
Facing the wall, step behind your
leading leg with the trailing leg. Take Skip
a side step with your leading leg to
Drive your knee up into the march position. As your knee is
get back into starting position. Step
rising, hop and land on your stance foot. Return to start position
in front of your lead leg while driving
and repeat with the other leg. Hops should be small and legs
the knee up toward your chest. Step
should be moving quickly.
with your lead leg to the starting
position. Return to the start line and
repeat facing the other direction.

Butt Kick to High Knee


While jogging with a short stride,
In Skip, Out Skip
bring the heels of your feet toward Perform a standard skip bringing your
your glutes. As you reach the halfway knee in front of you. Return to starting
mark, transition to jogging while position and, with the same leg, skip
bringing your knees above your while bringing your knee out to the
waist. Steps should be short and side.
quick.

Shuffle Turn Shuffle


Power Skip Facing the wall. Perform a quick shuf-
Perform a skip with a powerful upward jump. fle. As you approach halfway, quickly
turn around and continue shuffling.

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