Dynamic Stretching

[artomatic]

I read the post and comments from "softball performance"...
We have a "dynamic stretch" that we do with the girls all in a straight line walking and running about 10 yrds as they do each stretch.
(Admin, if this should go in the "tips and drills" section, feel free to move, I just thought it would getmore exposure here)
*added bonus is the girls stay drier in those early morning warmups, since they don't sit in a circle in the wet grass...

Here it is:

1. Arm circles forward - 10X

2. Arm circles backward -10X

3. Cross arms across chest - 10X

4. Ankle Flips--knees stay locked and pull toes toward shin. Stay on balls of feet!

5. Shin Grabs--pull shin deep to chest and come up on toe. Make sure to hold it for a second so you get a stretch out of it.

6. Frankenstein Walks--keep legs straight and kick out in front of you. Arms are extended out in front of them as well.

7. A-Skips--Skip and hop--focus is keeping a rhythm and pulling toes toward shin. They should explode their knee up once their foot hits the ground

8. Over/Under Fence--Step over fence with both legs lifting knees as high as possible and squat under fence stepping wide and sink as low as possible.

9. Backwards Hip Skips-- lift thigh up and rotate hip out as you step backwards. Hands stay on back of head at all times.

10. Lunge and Twist--focus on balance. Lunge out with right leg and twist towards left leg. Then lunge out with left leg and twist towards right leg.

[Cannonball]

Artomatic,

Nice post. We do these as well. Over and under the fence is just about as good as it gets! Thanks for the list.

[cazzy]

Good stuff fart.