Dynamic Warm Up for the Soccer Player

When getting an athlete ready for practice or competition it is important to realize that we must warm muscle up through the full range of motion. Dynamic stretching is different than static stretching because we incorporate movement through the joint and increased blood flow, not just the elongation of muscle. Static stretching is a very good tool but would be better served using it after dynamic stretching or at the end of practice when the muscles have been warmed up. Below is a list of dynamic warm ups that will help with injury prevention throughout the season. The distance on each of these is about 15 yards and go both down and back with each: * Start off with 15 Jumping Jacks 1. 4 Jog out and back pedal ins: Emphasize good arm movements in the pocket on both. 2. Knee Pulls: Walk forward pulling the knee to the chest every other stride. 3. Walking Lunge: Lunging forward with square shoulders every other stride. 4. Hurdle kicks: Walk like you are stepping over hurdles with every other stride. 5. Slide and stretch: Big lateral step sideways with a squat. 6. High knees: Running forward with knees come up to the chest and arms going forward and back staying tight to the pocket. 7. Butt Kicks: Run forward emphasizing calf to hamstring. 8. Skip and swing: Skip forward while emphasizing a rotational swing of the arms, on the way back reverse to rotation of the shoulder. 9. Carioca: Going sideways keeping the shoulders square. 10. Starts: Start sideways like you are leading off a base and cross over for a quick 10 yard sprint. Do 4 of these. * Finish with 15 Seal Jacks By: Dr. Douglas Portmann DC,CCSP,CSCS Wards Corner Chiropractic and Sports Rehab: 550 Wards Corner rd. Ste. 101 Loveland, Ohio 45140 (513) 677-6787