Dynamic Warm Up with MedStar Health

Dynamic Warm Up with MedStar Health


Hi! My name is Jay Dyer and this is Ryan
Carr. We’re both strength and conditioning
coaches for MedStar Sports Medicine. Today we’re going over components of our
Health and Human Performance Series lecture, Strength & Conditioning for
the Youth Athlete. We’re going to go over some dynamic warm-up exercises. The idea
behind the dynamic warm-up is to prepare for athletic competition or training
through movement. So here are our five dynamic warm-up exercises that we would
have you do prior to competition. For a more extended dynamic warm-up you can go
to the LAX prep program on the US Lacrosse website. Ryan’s going to start out
with a quad stretch, putting his knee in close to his midline, reaching up with
his opposite hand. We would do this over a 10-yard distance before switching to
the next exercise. Ryan you can come on back we’re going to do some scoops for a
hamstring stretch. Going put our toe up in the air heel out in front of our
stance leg, scoop through with the hands. Come on back.
Frankenstein walks, the idea behind this exercise is to raise opposite arm,
opposite leg, keeping the leg as straight as possible. Working on dynamic hamstring
flexibility. Next stretch we would have “No Call.” This was a nickname given by
some of our athletes. Ryan’s going to step out into a lunge, he’s going to keep
his back leg straight, getting a stretch through the hip. He’s then going to raise
his hips up in the air to continue to stretch and bring up the toe in the
front foot, resetting stepping out back leg relatively straight hips come up toe
comes up. Come on back. And the last one, basic left-right middle,
so we’re going to spread our feet, left- right-middle means both hands down to
the left foot, both hands down to the right foot,
both hands down the middle, and then reach up overhead, out of your shoulders,
getting good stretch. Take a few steps forward and reset and go through the
stretch again. Both hands to the left both to the right, both down the middle,
legs are straight up into extension. Excellent.

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