NARRATOR: Hello, welcome to OSU Sports activities Medication’s Endurance Medication Crew’s dynamic warmup for the endurance athlete. The dynamic warmup is used to extend blood stream to tissues, to extend mobility in joints and muscular tissues, and to take your physique via ranges of movement it would want to your coaching. At residence, you’ll full 10 repetitions of every train, beginning with small motions and transferring into bigger motions. For demonstration functions, our topic, Melissa, will begin with just a few repetitions of every. She’s gonna start
with the higher physique, beginning with head rolls. This may assist loosen up the pinnacle and neck muscular tissues. She’s going to then transfer into shoulder rolls. This helps improve blood stream to postural shoulder muscular tissues. After which, she’s gonna incorporate bigger motions with arm circles. This helps open up the entrance of the chest to make respiration simpler. She’ll transfer into the swimmer’s stretch, additionally to enhance flexibility within the entrance of the chest, after which she’ll start the helicopter. You may see right here, this incorporates extra lumbar mobility. Subsequent are trunk rolls. This will increase
pelvic movement, opens up the lumbar backbone and hip flexors. Subsequent she’ll transfer into windmills, an excellent bigger movement the place she’s enhancing her hip mobility. She’ll now transfer into the decrease physique, starting with squats. She’ll ensure to maintain her ft parallel, her knees parallel, and he or she’s ensuring to sit down again in a squat. She’ll then transfer right into a strolling lunge, extra consultant of a runner’s stride, ensuring to maintain her entrance leg, her knee from going over her toes and her trunk upright. She’s subsequent going so as to add a component of rotation
with a Spiderman lunge. You may see right here, this actually incorporates elevated trunk rotation and opens up the hips, which is essential for the endurance athlete. She’s then gonna transfer right into a lateral movement with facet shuffles. This engages the lateral hip muscular tissues, that are essential stabilizers for the endurance athlete. Strolling hamstring toe touches will enhance hamstring flexibility. She’s gonna preserve her entrance leg straight, her toes pulled as much as the ceiling and her again flat. Subsequent is the dynamic calf stretch. She’s making
positive to maintain her ft pointed ahead, she’s minimizing side-to-side sway and gently getting an excellent calf stretch. She’ll then transfer into ankle rolls, taking all of her foot and ankle stabilizers via a wide variety of movement, and he or she’s going to finish with leg swings. She’s gonna full side-to-side, as you may see, a lateral movement essential for stabilizer muscular tissues, and her standing leg is doing a considerable amount of stabilization, which helps within the runner. Entrance to again leg swings. She’s minimizing use of her hip flexors, attempting to include
better use of her glutes and protecting her trunk upright. And this concludes our dynamic warmup. Thanks!
