Brunner Athletic Development & Health Fitness
Dynamic Flexibility Program & Exercises
Dynamic Flexibility should be completed in about 10 minutes. It is ideal for prepractice, pre-game, and/or pre-workouts.
Perform over 15-20 yards
Hold each stretch 2-5 seconds in length before switching.
Walk three steps forward after each stretch and repeat in a controlled manner with great posture
Do not hold Dynamic stretches for great periods of time pre-activity, for this can possibly reduce performance
If you have any questions about this or any other strength and conditioning or speed and agility program, please contact BADHF.
Staggered Stance
Hinge at Hips
Chest out
Spine Neutral
Front Leg Straight
Toe-to-Face
Hold 2-5 Seconds
Bend forward reach for toes
Hold 2-5 Seconds
Switch Legs
Lift knee & place foot above opposite knee.
Cradle knee & Foot w/ Chest out & Spine Neutral
Stand Tall
Switch Legs
If cannot stand, perform cradle only and hold.
Stand Tall
Lift knee to hip
Grab below knee
W/ knee 90o pull Laterally
If possible, bend forward and touch toe.
Switch legs
Stand Tall/ Maintain Neutral Spine Throughout
Lift Knee to Hip
Grab Below Knee/Pull to chest
Hold 2-5 Seconds
Swing leg from front-toback
Grab Foot/Ankle w same side hand
Hold 2-5 Seconds
Reach Opposite Arm High & Raise Heel
Switch Legs
Standing w slight bend in knees & Arms extended
Hinge hip on one leg simultaneously extending one leg back
Maintain Neutral Spine
When hand reach below knee, extend arms overhead
Return to starting position
Stand Tall w/ Arms extended
Kick one leg toward hands
Control leg down to starting position
Switch legs
Stand Tall/ Maintain Neutral Spine Throughout
Arms Extended Laterally
Rotate arms in a circular motion. (6-8 inch Radius)
10-20 repetitions forwards & backwards
Pause
Rotate arms in a circular motion. (Large Circles)
Try to keep elbows below shoulders during rotations.
Stand Tall/ Maintain Neutral Spine Throughout
Arms Extended Laterally
Swing arms across chest in a hugging fasion
20 repetitions
Stand Tall/ Maintain Neutral Spine Throughout
With arms to your side
Swing Straight Arms Forward & Backward
20 repetitions
Bend forward reaching toward ground
If unable to touch ground with knees straight, slightly bend knees.
Walk hands forward to push-up position
3-5 Pushups (Modify if needed)
With Knees Straight, tip toe forward, leaving arms still
When starting position is reached, repeat exercise.
Standing Tall
Step Laterally keeping feet facing forward
Reach arms over head
Sit Back towards Step Foot, leave opposite knee straight
Reach arms towards straight leg
Forcefully push self back to top and switch
Bend to ground
Walk arms forward to Push -up position
Leave one leg straight, reach op foot to hand
Rotate towards op leg reaching arm to sky, then rotate to op side
Switch legs
Stand Tall, maintain neutral spine throughout
W/ Arms Forward
Lift knee above hip
Step Forward into a controlled lunge position, w/o back knee touching ground.
At this point, both knees and forward hip should resemble a 90O angle w/ front foot flat.
Flex arms overhead and lean laterally on forward knee side briefly
Press into forward heel returning to start position.
Standing Tall
Cross one leg over other about half-1 foot length away from other.
Reach up with hands together and lean slightly forward & laterally toward back foot side.
Bend forward touch toe, return to starting position then repeat w/ lateral step
Using a dowel stick, wall, or partner for balance
Maintain a neutral spine throughout
Swing one straight leg in front of the other, side-toside
Using a dowel stick, wall, or partner for balance
Maintain a neutral spine throughout
Swing one straight leg in front of the other, Front-toback
Standing Tall
Lift arm to shoulder height and have palm facing sky
Grab hand w/ op hand and pull hand until stretch is felt. Maintain shoulders back.
Rotate hand to palm facing ground
Grab top of hand w/ op hand and pull hand until stretch is felt.
Standing tall with neutral spine throughout
Reach one arm straight up and flex elbow until hand is able to set on back of neck or lower
Grab elbow with op hand
Pull so hand can reach lower than neck and a stretch is felt in tricep
W/ feet shoulder-width to slight greater than shoulder-width
Using a barbell, dowel stick or just hands.
Set DS on top of head, bend elbows to 90o
Reach as high as possible
In a controlled fashion, lower body towards ground, while maintaining a neutral spine and arms over head.
While maintaining your posture return to start position
Modifications
**If arms fall forward, cross hands over chest
**If Heels lift up, set a 2 inch step underneath
**If knees move toward each other, set a 2 inch step underneath heels
**If knees move outward, set a 2 inch step underneath heels
Pain
If you experience pain in your shoulders, lower back, knees, or anywhere else, please check w/ a Physical Therapist, Athletic Trainer, or Orthopedic Physician
W/ feet slight greater than shoulder-width
Grab Barbell or Dowel stick w/ hands slightly greater than shoulder width
Place across clavicles & shoulders.
Force elbows forward to where triceps are almost parallel to ground.
In a controlled fashion, lower body towards ground, while maintaining a neutral spine, triceps parallel, inhale.
Once elbows have reached the knee, exhale and return to start position with neutral spine
Modifications
**If unable to keep triceps parallel to ground, cross hands over chest
**If Heels lift up, set a 2 inch step underneath
**If knees move toward each other, set a 2 inch step underneath heels
**If knees move outward, set a 2 inch step underneath heels
W/ Feet Shoulder-width to slightly greater than shoulder-width
Grab Barbell or Dowel Stick with hands at about a thumb’s width distance from side of knee
Keeping spine neutral
Lift elbows up to parallel to shoulders while keeping bar as close as possible to body.