Table of Contents
Part 1 Getting Started 7
Introduction 8
What is Dynamic Stretching 10
Understanding the Terms 11
Why Dynamic Stretching? 13
Before you Begin 17
Part 2 The Programs 21
How to Use This Book 22
Baseball/Softball 23
Basketball 24
Bodybuilding 25
Cycling 26
Field Hockey 27
Football, Australian Rules 28
Football-Skill Posititons 29
Football-Lineman 30
Golf 31
Gymnastics 32
Ice Hockey 33
Lacrosse 34
Racquetball/Squash 35
Rugby 36
Skiing 37
Soccer 38
Swimming 39
Tennis 40
Track and Field-Distance 41
Track and Field-Sprints & Jumps 42
Track and Field-Throws 43
Volleyball 44
Wrestling 45
Part 3 The Exercises 47
Toe Walk 48
Heel Walk 49
Side Ankle Walk 50
Knee to Chest Walk 51
Walking Quad Stretch 52
Knee to Shoulder Lateral Walk-Frogger 53
One-Leg Walking Opposite-Ostrich 54
Upper Body Handwalk 56
Hamstring Handwalk-Inchworm 57
Spiderman Crawl 58
Straight-Leg March 59
Linear Walking Lunge 60
Straight-Leg Walking Lunge 61
Rotational Walking Lunge 62
Elbow to Knee Lunge 64
Knee-to-Chest Hold into Lunge 65
Lateral Lunge 66
Overhead Squat Progression 67
Sumo Squat Walk 68
Low Squat Walk 69
Figure-4 Squat 70
Glute Ham Bridge 71
Lateral Pass 72
Overhead Pass 73
Ankle Flips 74
Split Jumps/Lunge Jumps 75
Countermovement Squat Jumps 76
Repeated Squat Jumps 77
Concentric Squat Jumps 78
Power Skips 79
High-Knee Run 80
Jump Jump Sprint 81
Backpedal 82
Backward Run 83
A-Walk, Skip, Run Progression 84
Overhead Squat 85
B-Walk, Skip, Run Progression 86
Bent-Leg Bound 87
Straight-Leg Bound 88
Ankle Taps 89
Quick Feet Sprint 90
Squat Jump Sprint 92
Triple Jump Sprint93
Burpee Sprint 94
Lateral Shuffle 95
10-Yard Movement Sequence 96
Carioca 98
High-Knee Lateral Skip 100
Dynamic Empty-Can 101
Hugs 102
Cheerleaders 103
Wipers 104
Scorpion 105
Endnotes 106
Recommended Reading 108
Index 109
Acknowledgments 112
About the Author 112