Win
nter Dry
yland Trainin
T
g
20
011-2012
2 Winterr Season
n
Program collabora
c
tion by
N
Nina
S. Winans,
W
MD (office) 530-582
2-7488
C
Cindy
Sem
mmens, PT
P (office) 530-583
3-5109
Ph
hotos by Ma
att Schuler & Carissa Le
ewis
For more
m
inforrmation ple
lease conta
tact the
Taho
oe Forestt Center for
f Health
h & Sportts Perform
mance at 530-587-3769
MOVEMENT PREP – WHY DO WE DO THEM?
There’’stremendousvalueintraditionalstretchͲandͲhold,or““static””,stretchingifexecutedproperly,andit’’spartoftheCore
Workout——butonlywhendoneafteraworkout.Afterall,awarmrubberbandstretchesalotfartherthanacoldone,right?
Soit’’sbesttostretchwhenthebodyiswarm,whichitisaftertraining.
MovementPrep,asthetermsuggests,preparesthebodyformovement.Itboostsheartrate,bloodflowtothemuscles,
andcoretemperature.Italsoimprovesthefunctionofthenervoussystem.
ThinkoftheMovementPrepcanbecomparedtoapilot’’sturningonalltheswitchesinthecockpitbeforeaflight.Ifyougo
through this checklist, you’’ll be dialed in physically and mentally for the rest of your workout. The end result will be a
significantimprovementinmobility,flexibility,andstability,ontopofanincreaseofspeedandpoweroutputbynearly20%
comparedtostaticstretching.
WewanttoimprovethelongͲtermmobilityandflexibilityofmuscles.Ratherthanhavingyourbodystretchandgobackto
wheretheywere——asisthecasewithtraditionalstretching——wewantyourbodytorememberthoserangesofmotion.
Wedothisthroughaprocessoflengtheningthemuscle(knownasactiveelongation),whichisnodifferentfromatraditional
stretch.Butthencomesthecrucialdifference:Afteryoustretchthemuscletothisnewrangeofmotion,youcontractthe
muscle. In other words, you don’’t just stretch the muscle to this new range of motion and then end the stretch. You
actuallyuseitinthatstretchedposition.
Whenyoustrengthenmusclesinthatnewrangeofmotion,youstabilizeallthetinymusclesaroundyourjointsthathelp
hold the joints together. That will improve posture and performance and decrease the potential for injury. Second, and
most important, we’’re going to ““activate”” these little muscles, throwing on the light switches so they’’re available and
participatingallthetime.
MovementPrepisgoingtoincreaseyourcoretemperatureandelongateyourmusclesactivelysothatyou’’llmakelongterm
flexibilitygains.Itwillimproveyourbalanceandproprioception,anditistheperfectformulaforbuildingmobility,flexibility,
stability,andstrength.
Excerptstakenfrom““CorePerformance””©2004,byMarkVerstegen
MOVEMENT PREP – DYNAMIC WARM UP STRETCHES
KNEE HUGS
HUGKNEETOCHEST,FLEXYOURTOESUP,THENDROPINTOAFORWARDLUNGE
QUAD STRETCH TO FORWARD BEND
GRABFOOT,LEANFORWARD,&SLIGHTLYBENDSTANDINGLEG
LEG CRADLE
CRADLEFOOTINHAND,THENDROPINTOADIAGONALLUNGE
IT BAND TO LATERAL LUNGE
CROSSLEGS,FOLDFORWARD,THENSTEPINTOALATERALLUNGE
MOVEMENT PREP – DYNAMIC WARM UP STRETCHES
HAND WALKS
STANDWITHLEGSSTRAIGHT,TIGHTENYOURCOREANDWALKYOURHANDSOUT,(KEEPINGLEGSSTRAIGHT).MOVEINTOAPLANKPOSITION,THENPROGRESSINTO
THEUPWARDDOG,THENDOWNWARDDOGPOSITIONS,THENWALKYOURFEETTOYOURHANDSINTOTHESTARTPOSITION.
MINI BAND EXERCISES – INCREASE RESISTANCE IF GOAL IS REACHED
CLAM SHELL: GOAL 3 REPS OF 1 MINUTE
LAYONYOURSIDEWITHA90DEGREEKNEEANGLEANDFEETTOGETHER, THEN
LIFTUPPERKNEEANDHOLDFORPRESCRIBEDTIME
MINI BAND SQUAT: GOAL 3 REPS OF 1 MINUTE
STANDWITHFEETATHIPDISTANCEAPART,(WITHKNEES/HIPS/ANKLESIN
ALIGNMENT),SITBACKINTOSQUATPOSITIONANDRETURNTOSTART
POWER HYDRANT: GOAL 3 REPS OF 1 MINUTE
LIFTLEGANDBENDKNEEBACKANDOUTTOTHESIDE,KEEPING
YOURBACKSTRAIGHTANDSTANDINGLEGBENT
MINI BAND EXERCISES – INCREASE RESISTANCE IF GOAL IS REACHED
PERFORMMINIBANDSIDESTEPS/FORWARDS/BACKWARDSWITHBENTANDSTRAIGHTKNEES
MINI BAND SIDE STEPS
MINI BAND FORWARDS
MINI BAND BACKWARDS
WITHTHEBANDAROUNDYOURANKLES,WALKSIDEWAYS,FORWARDS,ANDBACKWARDSKEEPINGTENSIONONTHEBANDTHROUGHOUT
STATIC STRETCHING – TO BE PERFORMED AFTER YOUR WORKOUT
TRIANGLE
KEEPFEETPARALLEL
HOLDEACHFOR2SETSOF30SECONDS
CLASPHANDSBEHINDBACK &RAISE
HANDSOVERHEAD
RUNNERS LUNGE
PLACEHANDINCENTER,ROTATE
ANDLIFTWITHOPPOSITEHAND
OVERHEAD,THENSWITCH
LUNGEFORWARD,KEEPINGHANDSINSIDEOFFORWARDFOOT.DROPBACKKNEEDOWN,GRABFOOTWITHHAND.
(YOUMAYNEEDTOUSEATOWELORSTRAPTOASSIST)