This video is part of a series demonstrating the second part of the warm up: dynamic stretching. For the heel walk, walk 10 to 20 on your heels. This will engage the muscles on the front part of your lower leg (i.e. tibialis anterior). Videos in this series: High Knee Hurdle Walk Straight Leg Walk Backward Walk with Waist Bend Toe Walk Heel Walk Loosening … [Read more...]

This video is part of a series demonstrating the second part of the warm up: dynamic stretching. For the toe walk, walk 10 to 20 meters on your toes. This will engage the calf muscles. Videos in this series: High Knee Hurdle Walk Straight Leg Walk Backward Walk with Waist Bend Toe Walk Heel Walk Loosening Skips Full Dynamic Stretching Sequence … [Read more...]

This video is part of a series demonstrating the second part of the warm up: dynamic stretching. Starting in a standing position, hinge forward at the waist by pushing the butt backward. Return to the standing position, and take a half step backward with one foot. Hinge forward again at the waist. Return to the standing position, and take a half step backward with the other … [Read more...]

This video is part of a series demonstrating the second part of the warm up: dynamic stretching. For the straight leg walk, keep the leg straight and lift it up as high as you can by contracting the quads and hip flexors. As you bring your foot back to the ground, aim to finish with a slight scuffing or pawing motion. Never go to the point of strain nor force the movement. … [Read more...]

This video is part of a series demonstrating the second part of the warm up: dynamic stretching. Begin by walking with high knees for 10 to 20 meters. Moving from the high knee walk, now add the hurdle component. Imagine you are stepping over the side of a hurdle as your walk. Drive with your knee and rotate around the hip joint. Do this for 10 to 20 meters. Videos in … [Read more...]

The full warm up consists of three parts: neuromuscular activation, dynamic stretching, and finally the standard cardiovascular component. This video focuses on the first part of the warm up—muscle activation—and demonstrates four basic muscle activation exercises. Videos in this series: Core Snap and Backward Lean Quadriceps Activation Medial Glutes Activation Hip … [Read more...]

This video is part of a series demonstrating the first part of a dynamic warm up: neuromuscular activation. Stand on one leg while bringing the opposite leg up so that the thigh is parallel to the ground. Hold this position for 6 to 10 seconds. Then, drive that leg back so that it is behind your body with the calf now parallel to the ground. Hold this for 6 to 10 seconds; … [Read more...]

This video is part of a series demonstrating the first part of a dynamic warm up: neuromuscular activation. Balance on one leg while extending the other leg diagonally and to the side. Hold for 6 to 10 seconds; and switch to the other leg. Complete 2 to 3 repetitions on each leg. Videos in this series: Core Snap and Backward Lean Quadriceps Activation Medial … [Read more...]