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20140811112945-cags

Guide posted by Coachgold Cags R in Stretching & Recovery

Dynamic Stretches

Particularly good if you're training in the cold, keep your heart rate up whilst stretching out for warm-up and cool-downs. This can be performed individually but it is also a great team/group warm up.

Start out with a slow jog, increasing to an evenly paced run for about 1k (we used to do 3 laps of a hockey pitch). Line up on the side line with a marker about 20m off the line to run to whilst performing the following exercises which will increase the stretch in your muscles as you go:

  • High knees - run out with high knees, straight-backed, powering up and increasing the height of your knees as your muscles warm. This works your hamstrings mostly.
  • Heel flicks - otherwise known as 'kick-your-bums'. Keep your arms pumping as they would be when running normally (I won't have any of this hands on your bum nonsense - you're not kicking that hard!) Good alternative to the static Quad stretches
  • Low skips - skip out to the point and back, increasing the height of your skips as you go
  • High skips - really go for it and get as high as you can, pumping your arms to get momentum to get you going higher!
  • 'Open the Gate' - Raise your knee up and turn it out away from your body, you will feel the stretch in your groin
  • 'Close the Gate' - Bring your knee up and around infront of your body (opposite to open the gate)
  • Sumo Squats - facing sideways squat down so your legs are at right angles and crab your way to the line and back, alternating which way you're facing
  • Side-Strides - standing upright lead with your right foot to the line and come back leading with your left
  • Cross-overs - these are like doing the grapevine dance move but faster! Get a good swivel in your hips as you go to warm up your abs too, this one really helped getting ankles moving and lead to less people turning over on their ankles in matches (though didn't stop flying hockey balls getting them!)

At this point we would then break off and do our individual static stretches for areas which needed more attention and they were more effective because our muscles were nice a warm and already stretched.

Responses (8)

Big believer of the benefits of the dynamic stretches, I always do them and insist everybody does during warm up. Sends good signals to the the neurones too, to prepare them for activity

Nikos G responded Comment

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Phil T responded Comment

20120919072623-nikos

I can't see what you said though Phil!

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Another firm favourite with our old Club Captain was the Monsters Inc 'Scary Feet - Bunkbeds':

Up on your toes running on the spot and then when they call 'Bunk beds' you have to squat down and power upwards 3 times. Always worth making it fun!

Cags R responded Comment

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Dynamic Stretches are great so long as you have obtained a deep core muscle temperature, prior to conducting them other wise you will be risking a strained / torn muscle

Best analogy - elastic band (when warm high elasticity) put in a freezer - low elasticity, and the band will be more prone to snapping if suddenly stretched too far. The same goes for your muscles. Ensure you warm up correctly in accordance to the physical activity you are to undertake. 

Jason G responded Comment

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I'd have thought that following this "dynamic stretching" routine would be more strenuous than the run you're supposedly warming up for! I need to know a routine to perform before my early morning jog/run. My pace is around 28mins for 5km. I seem to be able to run for 3-4 weeks before I start getting a twinge in a calf and have to lay off for a while. I know that a static stretch before a run is not a great idea, especially first thing in the morning.

Ryan A responded Comment

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This routine was to prepare for hockey matches and training - there are a lot of movements like the 'bunk beds' and sumo squats which are essential for the lower body profile of field hockey (you're constantly in a semi-squat position!) shorter versions are very doable, make sure you get a good range of motion to ensure you're stretching out as many muscle groups as possible - you can also do static stretches after your warm up (about 5-10 minutes into your run) but it all depends on how long you're out for really. I would say stretching out after a run would be more important than pre-run stretching (though obviously both should be done ideally) as your muscles are warmed up and so in the best state to get a good stretch! 

@jaygoodman's rubber band analogy is so right - trying to stretch a cold muscle is just asking for trouble so always stretch after an initial cardio warm up which will prepare your muscles for a decent stretch!

Cags R responded Comment

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Is there a challenge associated with this routine? that would be awesome. 

Lucille W responded Comment

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Is there some way I can bookmark this and other articles?

Jez B responded Comment

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