Dynamic Stretching: The Revolutionary New Warm-up Method to Improve Power, Performance and Range of Motion

Dynamic Stretching: The Revolutionary New Warm-up Method to Improve Power, Performance and Range of Motion

by Mark Kovacs


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Dynamic Stretching: The Revolutionary New Warm-up Method to Improve Power, Performance and Range of Motion by Mark Kovacs


Today’s fitness experts have discovered that both stretching and how you stretch can affect how well you perform on the field, court or track. That is why so many top trainers recommend dynamic stretches.

Dynamic Stretching teaches how to effectively prepare your body for physical activity while simultaneously improving strength, power, speed, agility and endurance. With more than 50 exercises—fully illustrated with step-by-step photos—this book shows how to take your workouts and abilities to the next level:

•Develop full-body range of motion
•Enhance full-body motor control
•Increase flexibility, balance and muscular endurance
•Improve force generation and reaction time
•Correct major and minor muscle imbalances

Product Details

ISBN-13: 9781569757260
Publisher: Ulysses Press
Publication date: 12/29/2009
Pages: 144
Sales rank: 642,755
Product dimensions: 7.50(w) x 9.10(h) x 0.50(d)

About the Author

Mark Kovacs Ph.D. is Manager of Sports Science for the United States Tennis Association Player Development. He was an All-American and NCAA doubles champion at Auburn University. After playing professionally, he pursued his graduate work in Exercise Science from Auburn University and a Ph.D. in Exercise Physiology from The University of Alabama. Dr. Kovacs is also a certified strength and conditioning specialist through the National Strength and Conditioning Association, a certified Health/Fitness Instructor through the American College of Sports Medicine, a United States Track and Field Level II sprints coach and also a USPTA certified tennis coach. Mark is also an author of the tennis conditioning text Tennis Training: Enhancing On-Court Performance and is currently an Associate Editor of the Strength and Conditioning Journal.

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

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