SPORT-SPECIFIC CONSULTING
ADVANCED
DYNAMIC
FLEXIBILITY
TRAINING MANUAL
SPORT SPECIFIC CONSULTING
Dynamic Flexibility Exercise Manual
Included in This Manual
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Introduction to Flexibility Training
Benefits of Flexibility Training
Overview of Dynamic Stretching
Over 20 Exercises with Detailed Pictures/ Descriptions
Intended for Beginner to Intermediate Athletes
Important Information
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No part of this document may be reproduced, stored using a retrieval system, or transmitted by any means without written
permission from the author
Includes electronic, mechanical, recording, photocopying, and all other means
The presented information is intended for use as an educational resource, not as a substitute for proper medical advice
Please consult a physician or health care professional before performing the exercises in this manual or any exercise
regimen
Discontinue any exercise that causes pain or severe discomfort and consult a physician immediately
The authors of this manual do not make any warranty in regard to the content presented and accept no responsibility for
its misuse
More Information
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For information about our training programs in northern Virginia and Maryland, please visit www.TrueAP.com
For information about our adult fitness, boot camp, and corporate wellness programs, please visit the True Fitness
Training website at www.TrueFT.com
See Rob Rose’s blog at www.TrueAP.com/blog
© 2009 Sport Specific Consulting, LLC - All Rights Reserved
SPORT SPECIFIC CONSULTING
Dynamic Flexibility Exercise Manual
Introduction
In this Flexibility Training manual, you will learn the information and exercises necessary to increase the flexibility of any individual,
no matter what age or fitness level. Our management team has been training athletes as well as the general populace since 1995, and
we are proud to share our expertise with you! By implementing these techniques, you will be able to improve range of motion, reduce
the risk of injury, and improve performance! Our research and experience has lead to the development of this manual, and we are
positive that this information will be of great value to anyone hoping to achieve their fitness goals.
While it is important to train hard for maximum results, it is even more vital to TRAIN SMART! Flexibility training is an often
overlooked component of a proper fitness program. Our research and exercise lists will teach every client how to use the correct
methods of training at the right time for the most effective results possible.
Methods of Stretching
Five of the most common forms of stretching are:
-Ballistic
-Active
-Static/ Passive
-Dynamic
-PNF
In this manual, Ballistic and Active stretching will not be covered in detail due to lack of benefit to clients.
Ballistic stretching involves using momentum to force the body or limbs beyond their normal range of motion.
This is achieved with a “bouncing” motion. This form of stretching is rarely used, as it is seen as not beneficial
and can lead to injury. Active stretching involves holding a stretch using only the agonist muscle. For
example, a hamstring stretch would be held using only the tightening of the quadricep muscle. This method of
stretching is also rarely used, as it is very difficult to reach full range of motion and to hold this method of
stretching for more than 10 seconds.
Benefits of Stretching
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Reduced Muscle Soreness
Decrease Risk of Injury
Improved Posture
Reduced Low Back Pain
Increased Blood and Nutrients
To Tissue
 Improved Muscle Coordination
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Enrollment Form
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SPORT SPECIFIC CONSULTING
Dynamic Flexibility Exercise Manual
Dynamic Flexibility: Overview
Definition:
The Ability to be able to perform kinetic movements of the muscles to bring a limb/limbs
through its full range of motion (ROM).
Purpose:
-Elevate Core Body Temperature
-Enhance Motor Unit Excitability
-STRETCH AND WARM UP AT THE SAME TIME!
Benefits:
-Increase Temperature of Muscles
-Increase Blood Flow and Oxygen to Muscles
-Increase Speed of Nerve Impulses
-Increase Range of Motion at Joints
-Improve Performance
-Prepares Body to Move in All Directions
-Reduce the Risk of Injury
Research:
-People are Most Flexible Between 2:30 and 4:00pm
-Recent Data (Low Intensity Aerobic Exercise & Static Stretch vs. Dynamic Warm-up)
-VJ ⇧ by 6.5%,
-Long Jump ⇧ by 1.9%
-Shuttle Run⇩ by 2.6%
Uses:
A dynamic flexibility routine should be used PRIOR to a workout as a warm-up for the body.
After dynamic stretching, you are prepared for any movement that a workout or competition can
offer.
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SPORT SPECIFIC CONSULTING
Dynamic Flexibility Exercise Manual
Dynamic Flexibility: Setup
(15-20 Yards)
(Mid-Line)
(15-20 Yards)
Stretches:
-Knee to Chest
-Deep Carioca
-Toe Touch Walk
-Elbow Lunge
-Low Shuffle
-Scoop Lunge
-Knee Cradle
-Step Back Over Hurdle
-Inchworm Crawl
-Gator Walk
Med Ball Core Warm-Up
-Swings
-Standing Twist
-Woodchopper (Right)
-Woodchopper (Left)
Shoulder Circuit
-Arm Circles
-Crossover
-Ball Extensions
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SPORT SPECIFIC CONSULTING
Dynamic Flexibility Exercise Manual
Dynamic (Advanced)
Knee to Chest
-Slow and Controlled
-Pull and Hold Knee Into Chest
-Stay on Toes
-Add Skip @ Mid
Dynamic (Advanced)
Deep Carioca
-Slow and Controlled
-Drop and Touch Ground on
Each Crossover
-Twist at Waste and Hips
-Stay on Toes
-Switch Directions @ Mid
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SPORT SPECIFIC CONSULTING
Dynamic Flexibility Exercise Manual
Dynamic (Advanced)
Toe Touch Walk
-Slow and Controlled
-Keep Leg Straight
-With Heel on Ground, Pull
Toe to Shin
-Bend at Waist and Touch
Opposite Hand to Toe
Dynamic (Advanced)
Elbow Lunge
-Lunge Forward
-Twist Waist to Touch Opposite
Elbow to Outside of Lead Leg
-Alternate with Each Stride
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SPORT SPECIFIC CONSULTING
Dynamic Flexibility Exercise Manual
Dynamic (Advanced)
Low Shuffle
-Shuffle Out 3 Strides
-Pause, Lean Toward Lead
Leg, Then Toward Back
Leg
-Repeat
-Switch Directions @ Mid
Dynamic (Advanced)
Scoop Lunge
-Lunge Forward
-While Lunging, Bend at Waist
and Scoop with Both Arms
-Raise Up and Forward on
Lead Leg
-Repeat on Opposite Leg
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SPORT SPECIFIC CONSULTING
Dynamic Flexibility Exercise Manual
Dynamic (Advanced)
Knee Cradle
- Standing on 1 leg bring the knee
and foot up
- Keep the head and chest up
-Using both arms cradle your leg
-Bring the leg up until the lower
leg is parallel to the ground
-Hold at top position for a full
second
-Repeat with the opposite leg
Dynamic (Advanced)
Step Back over Hurdle
-Step backwards bringing the knee
up high and open up the hips
-The toe should land on the
ground in the opposite direction as
starting position.
-Keep the head and chest up
- Repeat with the opposite leg
© 2009 Sport Specific Consulting, LLC - All Rights Reserved
SPORT SPECIFIC CONSULTING
Dynamic Flexibility Exercise Manual
Dynamic (Advanced)
Inchworm Crawl
-Begin in standing position with hands
touching the floor.
-Walk the hands forward until in the
push up position with body straight.
-Walk the feet in without bending at
the knee
-Repeat slowing moving forward with
each movement.
Dynamic (Advanced)
Gator Walk
-Begin in push up position
-Keeps hips close to the ground
without touching
-Bring knee to outside of front
arm, stretching the hip flexors
-Repeat with opposite leg after
walking arms forward
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SPORT SPECIFIC CONSULTING
Dynamic Flexibility Exercise Manual
Dynamic (Advanced)
Medicine Ball Core Warm-Up
*Note: Perform all exercises listed below for 30 seconds without rest between
Med Ball Swing
1. Begin with Head and Chest Up
and Ball Between Legs
2. Using Core and Hips, Swing
Ball Above Your Head
3. Repeat in a Fluid Rhythm for
30 Seconds
Standing Twist
1. Begin with Knees Slightly
Bent and Ball in Front of You
2. Turning Head and Shoulders
with Ball, Twist to Your Right
as Far as Possible
3. Repeat to the Left and
Continue for 30 Seconds
Woodchopper (Right)
Woodchopper (Left)
1. Begin with Head and Chest Up
and Ball Down to Left Foot
2. Lift Ball, Twisting Hips and
Extending Ball Up and To Right
3. Repeat for 30 Seconds
1. Begin with Head and Chest
Up and Ball Down to Right
Foot
2. Lift Ball, Twisting Hips and
Extending Ball Up and To Left
3. Repeat for 30 Seconds
© 2009 Sport Specific Consulting, LLC - All Rights Reserved
SPORT SPECIFIC CONSULTING
Dynamic Flexibility Exercise Manual
Dynamic (Advanced)
Shoulder Circuit
*Note: Perform all exercises listed below for 30 seconds before switching
Arm Circles
Crossover
1. Begin Standing Behind Ball with
Hand on Top
2. In Clock-wise Motion, Circle Your
Hand Around the Ball, Getting as
Much Range-of-Motion as
Possible
3. After 30 Seconds, Repeat in
Other Direction and Then Switch
Arms
Ball Extensions
1. Begin with Right Knee
Up and Hand on Top of
Ball
2. Keeping Hand on Top of
Ball, Bring Body Toward
Right Knee, Stretching
the Shoulder
3. After 30 Seconds,
Repeat with Other Arm
1. Begin with Both Arms on Ball
2. Keeping Hands on Ball, Bring Butt Back to
Heels and Shoulders Back
3. Hold for 5-6 Seconds, Come Back Up, Then
Repeat Again for a Total of 30 Seconds
© 2009 Sport Specific Consulting, LLC - All Rights Reserved
SPORT SPECIFIC CONSULTING
Dynamic Flexibility Exercise Manual
Flexibility References
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Mallac, C. (n.d.). Flexibility and stretching. Peak Performance. Retrieved February 28, 2006, from
www.pponline.co.uk/encyc/0833.htm.
Thacker, S. B., Gilchrist, J., Stroup, D.F., & Kimsey, C.D Jr. (2004). The impact of stretching on sports injury risk: a
systematic review of the literature. Medicine & Science In Sports & Exercise, 36(3), 371-378.
Faigenbaum, A.D., Bellucci, M., Bernieri, A., Bakker, B., & Hoorens, K. (2005). Acute effects of different warm-up
protocols on fitness performance in children. Journal of Strength & Conditioning Research, 19(2), 376-381.
Hedrick, A. (2000). Dynamic flexibility training. Strength & Conditioning Journal, 22(5), 33-38.
Fredrick, G.A., & Szymanski, D.J. (2001). Baseball (part I): dynamic flexibility. Strength
23(1), 21-30.
& Conditioning Journal,
Shrier, I., & Gossal, K. (2000). Myths and truths of stretching: individualized recommendations for healthy muscles.
The Physician & Sportsmedicine, 28(8), 57-63.
Bracko, M.R. (2002). Can stretching prior to exercise and sports improve performance and prevent injury? ACSM’s
Health & Fitness Journal, 6(5), 17-21.
Archives of Physical Medicine and Rehabilitation Vol. 77 pp. 1139-1143 (1996)
“Stretching and Skeletal myotube growth, what is the physical to biochemical linkage?”
Frontiers in Exercise Biology, Human Kinetics, pp. 71-84 (1983)
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