Dynamic stretching is becoming more commonplace in professional and collegiate athletics, and a trickle down has been seen in high school and youth athletics as well. It is based on repetitive completion of whole body movement patterns in order to increase blood flow to the muscles. This aids in raising core and muscle temperature, creating improved flexibility and decreased risk of injury. These repetitive movements aid in warming up not only the muscles, but the nervous system as well, allowing the nerves to fire more efficiently and improving recruitment of your muscles for balance and stability.

Baseball

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baseball - lungewalk - youth athletics

Instruction:
Beginning in normal stance, step forward into a lunge position. Opposite arm should go forward, front thigh is parallel to the ground with knee behind your toes, and back shin is parallel to the ground with the knee just above the ground.
Distance:
Walk 20 yards

baseball -straight march - youth athletics

Instruction:
Beginning in normal stance, grab one leg just below the knee with both hands and pull up. Emphasize heel-to-toe motion with each stride. Alternate legs with each stride.
Distance:
Walk 20 yards

baseball -quad pull walk - youth athletics

Instruction:
Beginning in normal stance, reach behind you and grab your ankle with your opposite arm.
Distance:
Walk 20 yards

YA - dynamic - inside_outside taps

Instruction:
Beginning in normal stance, tap the inside of one foot. Step forward with that foot, and repeat with the opposite arm and leg. Continue for the recommended distance. Once completed, return tapping the outside of each leg.
Distance:
Jog 20 yards

baseball - skipping - youth athletics

Instruction:
Beginning in normal stance, begin skipping up onto your toes with arms at 90 degrees and thighs parallel to the ground.
Distance:
Skip 20 yards slowly; 20 yards fast; 20 yards with high vertical strides; 20 yards with long distance strides.

baseball - carioca run - youth athletics

Instruction:
Beginning in a sideways stance, begin to run sideways, alternating left leg in front and left leg in back.
Distance:
Run 20 yards with left leg leading; Run 20 yards with right leg leading.

baseball - shoulder twists - youth athletics

Instruction:
Beginning in normal stance with arms crossed and hands on shoulders, rotate shoulders back and forth while keeping hips/pelvis still.
Duration:
Repeat 15 times in each direction.

baseball - sidereach - youth athletics

Instruction:
Beginning in normal stance with arms at sides, gently side bend to one side. As you begin to bend, raise your opposite arm up and reach over your head.
Duration:
Repeat 15 times on each side.

baseball - pull position - youth athletics

Instruction:
Beginning in normal stance, clasp hands together like demonstrated. Keeping arms still, gently pull arms away from one another (Isometric pull).
Duration:
Repeat 15 times, performing the following: left to right, circles left, circles right, circles forward, circles backward, rotation forward and backward.

baseball - arms crossover - youth athletics

Instruction:
Beginning in normal stance, grab your right arm and pull it across your body as you twist to the left. Repeat on the opposite side.
Duration:
Repeat 20 times with each arm.

Basketball

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general dynamic warm upSet up athletes in line with a cone or on the baseline. Place another cone 15 yards in front of the first cone or reference the half court line. This is the reference point for the athletes. Some warm-ups should be done baseline to baseline depending upon ability and age.

Each exercise is done from the starting point to the reference point. The athletes then line up at the reference point and return to the starting point. This is one repetition.

With the below exercises, anytime an athlete is on one leg, emphasize a straight support leg, rise up on toes, good body control/balance with strong gluteus and calf contractions. All jumps are to be performed with focus on soft landing on balls of feet, slight bend in knees, tight core, proper arm mechanics, eyes up with good body control. Ensure the knees land in line with the foot and hips, avoiding a valgus angle (knee falling inward).

On command, athletes will jog to the reference point. Athletes will then back pedal back to the starting point.

Complete 1 repetition

YA - dynamic - skipOn command, athletes will skip while swinging his or her arms horizontally across the chest to reference point. Athletes will then turn around and A skip back to the starting point. An A skip is a high knee skip.

Complete 1 repetition

YA - dynamic - lateral shuffleOn command, athletes will perform a lateral shuffle to reference point, and, facing in the same direction, shuffle back to the starting point. Emphasis should be placed on staying low (buttock down, head up) while quickly shuffling the feet laterally.

Complete 1 repetition

On command, athletes will carioca to reference point, and, facing in the same direction, carioca back to the starting point. This is similar to the carioca, except athletes perform a lateral high knee, driving the forward leg up and over. Regular carioca can be used until proper technique is demonstrated.

Complete 1 repetition

On command, athletes will perform high knees to reference point and back to the starting cone. Make sure athletes keep adequate dorsiflexion (knee up/toes up), arm mechanics, and tight core during this exercise.

Complete 1 repetition

On command, athletes will run backwards to reference point and run backwards to the starting point. Emphasis is placed on reaching back with lead foot and completing a proper run gait.

Complete 1 repetition

YA - dynamic - lateral high kneesOn command, athletes will perform lateral high knees to reference point and back to the starting point. Make sure athletes keep adequate dorsiflexion (knee up/toes up), arm mechanics, and tight core during this exercise.

Complete 1 repetition

YA - dynamic - walking lungesOn command, athletes will lunge towards the reference point (opposite arm to leg, knee behind toe), and back to starting point. Maintain tight core, head up.

Complete 1 repetition

On single whistle, athletes jog toward baseline. On double whistle, athletes explode into full sprint. On single whistle, athletes go back to jog. Continue this sequence until they return to baseline starting place.

Complete 2 repetitions

On command, athletes will lunge forward with his or her right leg. The athlete will then jump off the leg while propelling the left leg forward. The athlete should land in a lunge with the left foot forward. This is one repetition.

Complete 10 repetitions each

Athletes will stand with feet shoulder width apart with a slight bend in the knees. On command, the athletes will jump as high as possible and land with a soft landing.

Complete 10 jumps

On command, athletes will bound to reference point and back to starting point. Maintain tight core, knee up/toes up, body control with proper arm mechanics.

Complete 2 repetitions

Golf

To avoid injury and play your best, it is critical to warm up before golfing. Static stretching (long holds in stretch positions) is great for overall flexibility but doesn’t properly prepare you for a round of golf. Dynamic stretching is a much better way to warm up and takes only 5 – 7 minutes. Hitting balls is a great dynamic warm-up as it helps with coordination and confidence, and is certainly recommended as part of a pre-round routine. It is, however, strongly recommended to perform a few minutes of dynamic warm-up BEFORE hitting the driving range. This eliminates the risk of taking bad swings before your muscles and joints are ready to go. Investing a few minutes before hitting the range is well worth the time.

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wide grip twist - golf dynamic

Hold your driver overhead as wide as possible with your knees bent slightly. Twist your upper body side to side as far as possible while keeping your legs and hips still. Use your core stabilizers to prevent any lower body movement. Repeat 30 times to each side.

inside_outside taps - golf dynamic

Inside Taps:
Bend your left knee and lift the inside of your left foot upward and inward to meet your right hand. Lower your left leg and bend your right knee to lift the inside of your right foot upward and inward to meet your left hand. Repeat 20 times on each side.

Outside Taps:
Outside Taps:
Bend your left knee to lift the outside of your left foot upward and outward to meet your left hand. Lower your left leg and then bend your right knee to lift the outside of your right foot upward and outward to meet your right hand. Repeat 20 times on each side.

lunge and reach - golf dynamic

Step back with your right foot and lunge downward as you reach your arms up. Repeat with the opposite side. Perform 20 times on each side.

leg swings - golf dynamic

Hold a club at your side lightly for balance. Swing your opposite leg front to back 15 times. Repeat on the other side.

crossover twists - golf dynamic

Hold your driver as wide as you can and bend forward at the hips. Shift your weight to the left (let the left knee bend) and twist your shoulders and spine to the left. Reach back as far as you can within your comfort zone. Return to center and then shift your weight to the right (let the right knee bend) as you twist your shoulders and spine to the right. Reach back as far as you can but stay within your comfort zone. Repeat 20 times to each side.

pivot twists - golf dynamic

Hold your driver with a wide grip at shoulder level. Rotate the club horizontally to the right as you shift your weight to the right, rising onto your left toe. Rotate back to center and continue the horizontal movement of the club to the left as you shift your weight to the left and rise up onto your right toe. Repeat 30 times to each side.

Running

A proper warm-up routine is a vital component of any athletic participation. The intent of this activity is two-fold: 1) warm the body’s muscles and soft tissues for optimum performance and 2) reduce the risk of injury from overloading inadequately prepared muscles.

Traditional warm-up routines have incorporated static stretches. These prolonged holds are designed to increase the length and flexibility of specific muscles or muscle groups. Recent evidence, however, suggests that static stretching prior to activity actually inhibits performance. Static stretches are still useful as part of a cool-down routine, but doing them as part of a warm-up routine may actually be more detrimental than beneficial.

A ‘dynamic warm-up’ is a more useful way of preparing the body for athletic involvement. Dynamic stretches target the same muscle groups, but instead incorporate only 1-2 second holds. The intent of these movements is to promote muscular flexibility in a way that prepares the body for similar movements during the activity or sport.

Warm-up: A full body warm-up routine (i.e. brisk walking, light jogging, jump rope) of approximately five minutes should precede the dynamic stretching series.

Perform each activity for approximately 30 yards, 1-2x each

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Heel Walk - Toe - DynamicHeel Walk: Lift toes and step forward onto heel. Slowly lower foot and toes down. Alternate legs as you walk.

Toe Walk:Step forward and rise up onto your toes as you walk forward.

Walking Quadricep Pull - dynamic

Standing on one leg, bend the opposite knee bringing your heel toward your bottom. Grab the ankle and pull until a gentle stretch is felt in the front of the thigh. Hold stretch for 1-2 seconds. Alternate legs as you walk forward.

Stretching Lunge - dynamic

Begin with feet shoulder width apart. Step forward with the left foot. Bend left knee, keeping the knee in line with the second toe of the foot. A gentle stretch should be felt in front of the right hip. Hold stretch for 1-2 seconds. Return to standing by stepping up and forward. Repeat with right foot. Alternate legs as you walk forward.

Grapevine Carioca - dynamic

Keep shoulders square, facing forward. Cross the right leg in front of the left, then step with the left to the side, cross right leg behind left, and then step left leg to the side. Continue this sequence, gradually increasing quickness but remaining in control. Shoulders and head should remain perpendicular to the direction of movement. Repeat in opposite direction.

Walking Knee Tuck - Dynamic

Standing on one leg, grab the knee of the opposite leg and pull toward your chest until a stretch is felt in the gluts. Keep head and chest upright. Hold stretch for 1-2 seconds. Step forward and pull knee to chest with other leg. Alternate legs as you walk forward.

Walking Hamstring - dynamic

In a forward walking motion, kick one leg straight out in front of you and reach for toes with the opposite hand until a stretch is felt in the back of your thigh. Keep your back straight and roll from heel to toe on the stance leg. Alternate legs as you walk forward.

Walking Figure 4 - dynamic

Standing on one leg, lift the foot of the opposite leg toward the middle of your body. Grasp the knee and foot and pull toward your chest until a stretch is felt in the gluts. Keep head and chest upright. Hold stretch for 1-2 seconds. Alternate legs as you walk forward.

Soccer

All jumps are to be performed with focus on soft landing on balls of feet, slight bend in knees, tight core, proper arm mechanics, eyes up, with good body control. Ensure the knees land in line with the foot and hips, avoiding a valgus angle (knee falling inward).

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Athletes will stand with a cone to the right and on command, the athletes will hop right and land with the cone on the athletes’ left. Athletes will repeat and hop to the left. This is one repetition.

Complete 10 repetitions in both directions

Athletes will stand with a cone in front and on command, the athletes will hop forward over the cone and land with the cone behind the athletes. Athletes will repeat and hop backwards. This is one repetition.

Complete 10 repetitions on each leg in the forward/backward direction.
Complete 10 repetitions on each leg in the lateral side/side direction.

Youth Athletic Dynamic Warm UpOn command, athletes will run to the third cone. From the third cone, athletes quickly change direction and back pedal at a diagonal to the second cone. From second cone, athletes will explode forward to the fourth cone, diagonal back pedal to the third cone, and continue the pattern through the cones.


Repeat 3 times

Athletes will stand with feet shoulder width apart with a slight bend in the knees. On command, the athletes will jump as high as possible and land with a soft landing.

Complete 10 jumps

On command, athletes will bound to reference cone and back to starting cone. Maintain tight core, knee up/toes up, body control, with proper arm mechanics.

Repeat for 2 repetitions

Athletes will stand with a cone in front and on command, the athletes will hop forward over the cone and land with the cone behind the athletes. Athletes will repeat and hop backwards. This is one repetition.

Complete 10 repetitions in both directions

Youth Athletic Dynamic Warm UpOn command, athletes will begin to run to the first cone. The athlete will pivot off the outside foot and run to the second cone, pivoting off the outside foot. Continue to the progressive cones repeating the cutting motions to each respective cone.

Repeat 3 times

On command, athlete will lunge forward with his or her right leg. The athlete will then jump off the leg while propelling the left leg forward. The athlete should land in a lunge with the left foot forward. This is one repetition.

Complete 10 repetitions on each side

Athlete will stand on his or her right leg with hands on hips. On command, athlete will rise up on toes and slowly return the heel to the ground.

Complete 20 raises on each leg

Tennis

With the below exercises, anytime an athlete is on one leg, emphasize a straight support leg, rise up on toes, good body control/balance, with strong gluteus and calf contractions. All jumps are to be performed with focus on soft landing on balls of feet, slight bend in knees, tight core, proper arm mechanics, eyes up, with good body control. Ensure the knees land in line with the foot and hips, avoiding a valgus angle (knee falling inward).

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Lower Extremity

Tennis - Lunge WalkInstruction: : Beginning in normal stance, step forward into a lunge position, opposite arm should go forward, front thigh is parallel to the ground, with knee behind your toes, and back shin is parallel to the ground with the knee just above the ground.

Distance: Walk 20 yards

Tennis - Inside Outside TapsInstruction: Beginning in normal stance, tap the inside of one foot. Step forward with that foot, and repeat with the opposite arm and leg. Continue for the recommended distance. Once completed, return tapping the outside of each leg.

Distance:
Jog 20 yards

Tennis - Quad Pull WalkInstruction: Beginning in normal stance, reach behind you and grab your ankle with your opposite arm

Distance:
Walk 20 yards

Tennis - Straight MarchInstruction: Beginning in normal stance, grab one leg just below the knee with both hands and pull up. Emphasize heel-to-toe motion with each stride. Alternate legs with each stride.

Distance: Walk 20 yards

Tennis - SkippingInstruction: Beginning in normal stance, begin skipping up onto your toes with arms at 90 degrees and thighs parallel to the ground.

Distance:
Skip 20 yards slowly; 20 yards fast; 20 yards with high vertical strides; 20 yards with long-distance strides.

Tennis - CariocaInstruction: : Beginning in a sideways stance, begin to run sideways alternating left leg in front and left leg in back.

Distance:
Run 20 yards with left leg leading; Run 20 yards with right leg leading.

Upper Extremity

Tennis - Shoulder TwistsInstruction: Beginning in normal stance with arms crossed and hands on shoulders, rotate shoulders back and forth while keeping hips/pelvis still.

Duration: Repeat 15 times in each direction.

Tennis - Side ReachInstruction: Beginning in normal stance with arms at sides, gently side bend to one side. As you begin to bend, raise your opposite arm up and reach over your head.

Duration: Repeat 15 times on each side.

Tennis - Pull positionInstruction: Beginning in normal stance, clasp hands together like demonstrated. Keeping arms still, gently pull arms away from one another (Isometric pull).

Duration: Repeat 15 times performing the following: left to right, circles left, circles right, circles forward, circles backward, rotation forward and backward.

Tennis -Arm CrossoversInstruction: Beginning in normal stance, grab your right arm and pull it across your body as you twist to the left. Repeat on the opposite side.

Duration:
Repeat 20 times with each arm.

Volleyball

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general dynamic warm upSet up athletes in line with a cone or on the baseline. Place another cone 15 yards in front of the first cone or reference the half court line. This is the reference point for the athletes. Some warm-ups should be done baseline to baseline depending upon ability and age.

Each exercise is done from the starting point to the reference point. The athletes then line up at the reference point and return to the starting point. This is one repetition.

With the below exercises, anytime an athlete is on one leg, emphasize a straight support leg, rise up on toes, good body control/balance with strong gluteus and calf contractions. All jumps are to be performed with focus on soft landing on balls of feet, slight bend in knees, tight core, proper arm mechanics, eyes up with good body control. Ensure the knees land in line with the foot and hips, avoiding a valgus angle (knee falling inward).

On command, athletes will jog to the reference point. Athletes will then back pedal back to the starting point.

Complete 1 repetition

YA - dynamic - skipOn command, athletes will skip while swinging his or her arms horizontally across the chest to reference point. Athletes will then turn around and A skip back to the starting point. An A skip is a high knee skip.

Complete 1 repetition

YA - dynamic - lateral shuffleOn command, athletes will perform a lateral shuffle to reference point, and, facing in the same direction, shuffle back to the starting point. Emphasis should be placed on staying low (buttock down, head up) while quickly shuffling the feet laterally.

Complete 1 repetition

On command, athletes will carioca to reference point, and, facing in the same direction, carioca back to the starting point. This is similar to the carioca except athletes perform a lateral high knee, driving the forward leg up and over. Regular carioca can be used until proper technique is demonstrated.

Complete 1 repetition

On command, athletes will perform high knees to reference point and back to the starting cone. Make sure athletes keep adequate dorsiflexion (knee up/toes up), arm mechanics, and tight core during this exercise.

Complete 1 repetition

On command, athletes will run backwards to reference point and run backwards to the starting point. Emphasis is placed on reaching back with lead foot and completing a proper run gait.

Complete 1 repetition

YA - dynamic - lateral high kneesOn command, athletes will perform lateral high knees to reference point and back to the starting point. Make sure athletes keep adequate dorsiflexion (knee up/toes up), arm mechanics and tight core during this exercise.

Complete 1 repetition

YA - dynamic - walking lungesOn command, athletes will lunge towards the reference point (opposite arm to leg, knee behind toe), and back to starting point. Maintain tight core, head up.

Complete 1 repetition

On single whistle, athletes jog toward baseline. On double whistle, athletes explode into full sprint. On single whistle, athletes go back to jog. Continue this sequence until they return to baseline starting place.

Complete 2 repetitions

On command, athlete will lunge forward with his or her right leg. The athlete will then jump off the leg while propelling the left leg forward. The athlete should land in a lunge with the left foot forward. This is one repetition.

Complete 10 repetitions each

Athletes will stand with feet shoulder width apart with a slight bend in the knees. On command, the athletes will jump as high as possible and land with a soft landing.

Complete 10 jumps

On command, athletes will bound to reference point and back to starting point. Maintain tight core, knee up/toes up, body control, with proper arm mechanics.

Complete 2 repetitions