Properly preparing the body for athletic competition not only helps prevent injury, but improves the performance of the athlete.
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In my previous article I showed various techniques to actively warmup with the use of hurdles. Even though the hurdle program is effective and fun, not everyone has access to hurdles.
Thus the following article will demonstrate a few important active stretches (functional stretching with movement) free of hurdles. These stretches can be performed by an entire team in a slow and controlled fashion that only requires 10 or 20 yards in length.
Here are a few of the stretches:
1. Walking Quad Stretches (FIG 1)
While slowly walking in an upright posture, the athlete gently grasps their ankle so as to bend the knee and stretch the front side of the leg. This will stretch the quadriceps muscles. The athlete will alternate legs to be stretched as they walk 10 to 20 yards.
2. Hip Hugs (FIG 2)
The player will lift a bent knee as high as possible and then gently hug the knee to their chest while maintaining an upright posture. Then they will walk a few yards and repeat the process with the other leg. Repeat this stretch for 10 or 20 yards.
3. Lunge with Rotation (FIG 3)
In this movement, the athlete will lunge forward while keeping an erect posture. Then they will rotate the upper body over the bent knee. This will focus on loosening up the hip flexors in the "trail leg" and the gluteal and quadricep muscles in the bent leg. This should be performed on both legs for 10 to 20 yards.
4. Inside Reach with Lunge (FIG 4)
Similar positioning as the previous stretch (lunge with rotation), but this time the athlete will rotate the upper body to the inside of the bent knee. This movement will effectively stretch the inner thigh muscles of the athlete. Repeat this on both legs for 10 to 20 yards.
This active warmup is extremely beneficial and will prepare the athlete to progress to the next phase of the warmup. This critical next phase of the active warmup is called the movement preparation phase. This "movement prep" phase will increase the body's core temperature and also continue to activate the nervous system which helps "run" the muscular system of the athlete's body.
Further explanation of the movement prep phase will be the focus of my next article. Stay tuned!
-Brett Fischer is a licensed physical therapist, certified athletic trainer, certified strength and conditioning specialist and a certified dry needling provider. He has worked with the University of Florida, New York Jets, PGA; Senior PGA TOUR and the Chicago Cubs.
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