MBSC Linear Warm Up
Here is a snippet of our linear warm-up at @bodybyboyle
Dynamic Warm-Ups are a great opportunity to…
– Teach movement skills and to prepare the body for speed work
– Take musculature through full range
– Increase body/muscle temperature
- Bear Crawl:
– Active dorsi-flexion
– Hip, shoulder and torso stability
– Hand to eye coordination
– Prone ground based walking - Inchworm:
🔹Active hip and spinal flexion
🔹Complements the teaching of “uniform” spinal curvature development (or re-development)
🔹Hamstring stretch - Reverse Lunge to Hamstring Stretch:
👉🏻 Complex movement – many things going on here
🔹Active shoulder flexion
🔹Glute & Hamstring activation in pull back
🔹Anterior Hip (Quadricep) Stretch
🔹Deep unilateral hip flexion in bottom position - High-Knee Walk:
🔹Posterior Hip Stretch
🔹Anterior Hip Stretch on the supporting leg - Leg-Cradle:
🔹Dynamic posterior capsule stretch
🔹External rotators stretch
🔹Anterior Hip Stretch on the supporting leg - Straight-Leg Walk:
🔹Dynamic Hamstring stretch
🔹Powerful contraction and activation of hip flexors - Straight-Leg Skip:
🔹”Adds the rhythmic skipping action to the straight-leg walk and increased dynamic stretch of the hamstring” @michael_boyle1959 - High-Knee Run:
🔹Hip flexor activation
🔹Anterior tibialis activation - High-Knee Skip:
🔹Hip flexor and extensor warm-up
🔹General coordination