Active Dynamic Warmup – LEGS

Think back to any sport you did in your youth. Almost every session or game began with the following sequence: Run a lap or 2 around the field then get in a group and perform several stationary (static) stretches while Coach went over the game plan or practice schedule.We all thought that’s the way it's done. Incorrect! Modern research has proven that performing static stretching prior to explosive and speed movements actually impairs rather than boosts performance. So let's put that old warmup to rest and embrace the world of the dynamic warmup.Dynamic warmups consist of movements and dynamic stretches specifically designed to prepare the muscles for the strenuous activity to come. For most sports, that primarily is going to be the muscles of the legs, core and lower back.The sequence begins with the walking stretch movements targeting the major muscles (quads, hamstrings, quads & glutes). We follow that with some more dynamic movements to further target those muscles at greater speed and increase the range of motion. Finally finish with the most explosive stretches, the mountain climbers and groiners that work to fully activate the muscles in movement patterns similar to those going to be experienced during the coming activity.THE SEQUENCEWalking straight leg march for 20 yardsWalking knee hug for 20 yardsWalking quad stretch for 20 yardsWalking piriformis stretch for 20 yardsProne scorpions 10 reps per sideRocker hamstrings stretch 10 reps per sideMountain climbers 10 reps per sideGroiners 10 reps per sideThe Video  http://youtu.be/jVsAIzx4jsMFollow Fitness & Fuel on YouTube!  Click Subscribe!  http://www.youtube.com/fitnessandfuellaGet the answer to life’s great mystery:Should I stretch before or after workout? Learn what stretches are appropriate when and why!STATIC VS. DYNAMIC STRETCHINGAnd here's a workout to get rid of those ugly skinny lil chicken legs:AMAZING LEGS WORKOUT