Dynamic stretches are slow and controlled movements that take a joint throughout its full range of motion. This type of stretching is most appropriate during a warm up because it will increase heart rate and elasticity of muscles, thereby reducing the chance of injury. By contrast, static stretches (stretches that are held “statically” for a period of time) are most appropriate for a cool down after activity. An appropriate warm up should consist of 5-10 minutes of general activity, such as light jogging, followed by dynamic flexibility exercises specific to the activity or sport to follow.
Dynamic Flexibility Stretches
The following are examples of dynamic flexibility and mobility exercises that would be appropriate for Ultimate Frisbee. Movements should be appropriate to the movements you would experience in your sport/ event. In all exercises breathe easily while performing them.
Forward Leg Swings.
Stand sideways with one hand on a wall. Swing your right leg forward and backwards. 10-12 repetitions on each leg
Side Leg Swings.
Leaning slightly forward with both hands on a wall and weight on your left leg, swing your right leg to the left in front of your body, pointing toes upwards as your foot reaches its furthest point of motion. Then swing the right leg back to the right as far as comfortable. 10-12 repetitions on each leg.
Walking Side Lunges.
This exercise stretches the groin, glutes and hamstrings. Keep your torso upright and take a long stride out to 45 degrees. Lunge out bending your forward knee to 90 degrees while keeping your trail leg straight. Lower your hips and shift your body weight to the opposite leg. Recover by bringing your feet together and standing upright. Repeat the drill for 10 yards.
Walking or Running High Knees.
This exercise flexes the hips and shoulders, as well as stretches the glutes, quads and low back. Take an exaggerated high step driving your knee as high as possible, and simultaneously push up on the toes of your opposite foot. Repeat the drill for 10 yards.
Walking Straight leg Kicks.
This exercise stretches the hamstrings, calves and lower back. Walk forward keeping your front leg straight. Kick your leg up and touch your toes to the fingers of your opposite hand. Repeat the cycle with your opposite leg. Keep your arms extended out parallel with the ground.
Running Carioca.
This stretches the abductors, adductors, glutes, ankles and hips. Stay on the balls of your feet with your hips in a low semi-squat position. Begin the drill by twisting your hips and crossing one leg in front of the other, bringing your trail leg through and cross your lead leg behind the train leg. Your shoulders remain square through the entire drill.
When Not to Stretch:
When the body is cold
After an acute injury
If a sharp pain is felt with movement
Apple Creek Sports highly integrated Sports Medicine Team is committed to providing optimal Health Care to their clients.
Dynamic Stretching For Ultimate Players
Dynamic stretches are slow and controlled movements that take a joint throughout its full range of motion. This type of stretching is most appropriate during a warm up because it will increase heart rate and elasticity of muscles, thereby reducing the chance of injury. By contrast, static stretches (stretches that are held “statically” for a period of time) are most appropriate for a cool down after activity. An appropriate warm up should consist of 5-10 minutes of general activity, such as light jogging, followed by dynamic flexibility exercises specific to the activity or sport to follow.
Dynamic Flexibility Stretches
The following are examples of dynamic flexibility and mobility exercises that would be appropriate for Ultimate Frisbee. Movements should be appropriate to the movements you would experience in your sport/ event. In all exercises breathe easily while performing them.
Stand sideways with one hand on a wall. Swing your right leg forward and backwards. 10-12 repetitions on each leg
Leaning slightly forward with both hands on a wall and weight on your left leg, swing your right leg to the left in front of your body, pointing toes upwards as your foot reaches its furthest point of motion. Then swing the right leg back to the right as far as comfortable. 10-12 repetitions on each leg.
This exercise stretches the groin, glutes and hamstrings. Keep your torso upright and take a long stride out to 45 degrees. Lunge out bending your forward knee to 90 degrees while keeping your trail leg straight. Lower your hips and shift your body weight to the opposite leg. Recover by bringing your feet together and standing upright. Repeat the drill for 10 yards.
This exercise flexes the hips and shoulders, as well as stretches the glutes, quads and low back. Take an exaggerated high step driving your knee as high as possible, and simultaneously push up on the toes of your opposite foot. Repeat the drill for 10 yards.
This exercise stretches the hamstrings, calves and lower back. Walk forward keeping your front leg straight. Kick your leg up and touch your toes to the fingers of your opposite hand. Repeat the cycle with your opposite leg. Keep your arms extended out parallel with the ground.
This stretches the abductors, adductors, glutes, ankles and hips. Stay on the balls of your feet with your hips in a low semi-squat position. Begin the drill by twisting your hips and crossing one leg in front of the other, bringing your trail leg through and cross your lead leg behind the train leg. Your shoulders remain square through the entire drill.
When Not to Stretch:
Apple Creek Sports highly integrated Sports Medicine Team is committed to providing optimal Health Care to their clients.
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Apple Creek Sports Medicine Centre
2 Corby Rd. Unit #6
Markham, ON L3R 8A9
Phone 905. 475.0484 Fax 905. 475.8799
www.applecreeksportsmedicine.com