Dynamic Exercise Sequence
Dynamic stretching allows the body to actively incorporate controlled movement to extend the range of motion and elongate muscles. Incorporating dynamic stretching with static aids in the progression of flexibility, strength, balance, and overall body well-being.
These stretches can be incorporated with a static stretching sequence, active workout, or both.
- Stretches should be performed intent and control
- Focus on a full range of motion
OPEN ROTATION STRETCH
Target Area: Shoulders, biceps, pecs
- Both arms stretched straight in front of your body with palms together.
- Slowly rotate one arm open till through the full range of trunk rotation – palm still in the same position – then slowly rotate back in
- Repeat with other arm
BIG ARM CIRCLES
Target Area: Arms
- With arms outstretched to each side, slowly draw a big circle with each arm forwards
- Repeat backwards
JUMPING JACKS
Target Area: Fully body
- Start with hands at sides and feet together.
- Jump while spreading legs apart and rotating arms over head.
- Focus on getting a full range of motion with feet well outside the shoulders and arms fully extended above the head.
Video credit: https://www.youtube.com/watch?v=eB6RBnIKbus
BIRD DOG
Target Area: Quadriceps
- From hands and knees, lift and extend right arm and left leg at the same time.
- Alternate sides.
- Focus on getting your arm and leg in a straight line.
- ALTERNATIVE: Start from a plank position. Instead of lifting and straightening your leg, bring it into your body while lifting and extending your arm.
Video credit: https://www.youtube.com/watch?v=eB6RBnIKbus
T-STAND
Target Area: Knee, ankle, hips, core
- Stand on one leg and extend the other. Hinge forward from the “standing” leg keeping extended leg, body and arms all on the same plane. Rotate back to standing.
Video credit: https://www.youtube.com/watch?v=eB6RBnIKbus
T-ROLLS
Target Area: Core
- From a plank position, rotate trunk and shoulders extending one arm straight up then rotating back down and repeating to the other side.
Video credit: https://www.youtube.com/watch?v=eB6RBnIKbus
SUPERMANS
Target Area: Back, core
- From belly, lift arms, chest, and legs off the ground a few inches and lower back down with control
- ALTERNATIVE: These can be done with a time limit. For example, lift & hold for 30 seconds, then release back down.
Video credit: https://www.youtube.com/watch?v=eB6RBnIKbus
PUSH-UPS
Target Area: Shoulders, triceps, core, back
- From plank position with hands about shoulder with apart, push body up and lower back down.
- Try to keep body in one uniform plane – not sticking butt up in the air or not getting legs off the ground
- NOTE: Encourage older players to use this traditional push up. Younger athletes can use a modified push up (knees on ground, feet up, but still keeping butt and back on same plane) with intention to build toward regular push ups.
Video credit: https://www.youtube.com/watch?v=eB6RBnIKbus
1 FOOT SQUATS/SKATER SQUATS
Target Area: Quads, calves, ankles, knees
- Like a normal squat, but only on one leg.
- Repeat to other side
Video credit: https://www.youtube.com/watch?v=eB6RBnIKbus
FORWARD & REVERSE LUNGE
Target Area: Quads, hamstrings, calves, hips
- Step forward and lower knee to ground in a controlled manner then raise up and return foot
- Repeat to other side.
- REVERSE VERSION: Instead of stepping forward, step backward.
- ALTERNATIVE: Can do this as a lunge walk.
- NOTE: Keep back straight and fairly upright, knee should not extend much over toe, and don’t push off your knee to help you stand back up. To aid in proper form and balance, you can try putting your hands across your chest or behind your head.
SLOW ICE SKATERS
Target Area: Hips, butt, core
- From a squat position with feet close together, slowly extend right leg out to a toe point (3 count), and slowly recover the foot back in (3 count).
- Repeat to other side
ARM STABILITY ROTATION
Target Area: Arms
- Hold hockey stick at very end and hold arm up so it is parallel with the ground. Rotate stick left to right from the wrist/forearm (not shoulder).
- Repeat with other arm.
ARM STABILITY FLEXION
Target Area: Arms
- Rotate stick and hold in the middle of the shaft and hold arm up so it is parallel with the ground. Flex wrist up and down in full motion.
- Repeat with other arm.
Video credit: https://www.youtube.com/watch?v=eB6RBnIKbus
PLANK ROTATION
Target Area: Back, core
- From a forearm plank position, rotate hips to each side, ensuring a full rotation and keeping arms & feet in contact with the ground
Video credit: https://www.youtube.com/watch?v=eB6RBnIKbus
CALF RAISES
Target Area: Calves
- Standing on one foot, slowly raise up onto your toes and slowly lower back down.
- Repeat with other foot.
CRUNCH PYRAMID
Target Area: Core, back
- This set of crunches works all aspects of your central core muscles and your back.
- Crunches are differentiated from a sit-up by a smaller lift (just the shoulders up, not the whole body) and tightening/contracting the core muscles
- In this set you will do one designated set of regular crunches, one set of step (aka 90/90) crunches, one set of V or 90 crunches, another set of step, and finish with one more set of regular crunches.
STANDING HIP CIRCLES
Target Area: Hips
- Lift right leg and rotate from your hip in a circle
- Repeat with other leg
- NOTE: You are not lifting your leg then hinging open like a door. You should be rotating and almost drawing an oval with your knee as the hip rotates open and closed.
- MODIFICATION: Do this in a walk. Lift, rotate, step forward. Repeat alternating legs. For extra difficulty, repeat going backwards.