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The Warm Up

Dynamic stretching involves preparing the body for physical activity through controlled movement.  Dynamic stretching helps improve performance by preparing the neuromuscular system for more intense exercise (Behm & Chaouachi, 2011).  

The Stretches:

  • Heel-Toe Walk

  • High Knees Walk

  • Frankenstein

  • Superman

  • Ins/Outs

  • Cherry Pickers

  • Side Shuffle

  • Karaoke

  • High Knees Jog

  • Butt Kicks

  • Backward Run

  • Forward Run

Reference:

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Behm, D. & Chaouachi, A. (2011). A review of the acute effects of statics and dynamic stretching on performance. European Journal of Applied Physiology, 111(11), 2633-2651.

The Cool Down

Static stretching involves...  Static stretching can help improve overall flexibility, reduce the risk of injury, and help improve performance (Behm & Chaouachi, 2011).

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