Dynamic Stretching: The Revolutionary New Warm-up Method to Improve Power, Performance and Range of Motion
This book teaches a revolutionary warm-up routine that improves performance during exercise, training, and athletic competition. Dynamic stretching may increase muscle strength up to 30 percent over static stretching and this book offers over 200 step-by-step photographs clearly illustrate each stretching movement. Groundbreaking research has made the shocking discovery that static stretching, a traditional mainstay of athletes' warm-ups, has a measurable negative impact on performance. Holding a stretch for 30 seconds or longer doesn't prepare a muscle for exercise, it weakens the muscle. Already, many top athletes and trainers have abandoned static stretching in favor of dynamic stretching. Now Dynamic Stretching teaches athletes and exercise enthusiasts everything they need to know. The book explains the physiology behind this breakthrough in sports performance. Then it presents a complete catalog of dynamic stretches with detailed instructions and step-by-step photos of each sequence. Lastly, it presents dynamic stretching warm-up programs that have been carefully designed for the individual needs of athletes in 30 different sports, including running, tennis, basketball, baseball and softball, football, hockey, skiing, and many others.
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10-Yard Movement Sequence 105 Scorpion 2Step 48 Toe Walk 49 Heel Walk 50 Side Ankle 57 Hamstring Handwalk—Inchworm 58 Spiderman Crawl 62 Rotational Walking 66 Lateral Lunge 96 10-Yard Movement A-Walk arms Assume an athletic Ballistic stretching bend your knee Continue alternating legs Crawl 10 yards Develops functional range Dream of Jeannie dynamic stretching dynamic warm-up Elite Athletes EXERCISE DISTANCE/REPS feet shoulder-width forward glutes Handwalk—Inchworm 10 yards hip flexors improve Journal of Sports keeping your shoulders Krav Maga left foot left leg likelihood of injury lower back lower body Lunge 10 yards lunge exercise muscles Perform one set Perform two sets plyometric posture Progression 20 yards range of motion Recreational Athletes right knee right leg Rotational Walking Lunge Run Progression 20 Sequence 10 yards set per session shoulders back Side Ankle Walk speed Sports Medicine Sprint 20 yards Stand tall starting position Objective static stretching triple extension Triple Jump Walk 10 yards