Dynamic stretching: Drop Lunge

Alternative names: --

Objective: "To improve flexibility in your hips, glutes, and iliotibal (IT) bands -- thick bands of tissue in either leg that extend from the thigh down over the outside of the knee and attach to the tibia (the larger lower-leg bone)." (1)

Typical length of drill: 3 mins

Materials needed: None

Skill level required: None

Description: "A proper warm-up routine is very important to the health and performance of an athlete. If the body is not adequately prepared for the demands of the upcoming sport or activity, injury is more likely to occur.  In addition, it is impossible for the body to perform to the peak of its ability without warm, flexible muscles. ... Dynamic warm-ups can increase muscular flexibility for the short-term through the neuromuscular system and potentially reduce injury though decreasing reflexive muscle contractions." (Dynamic Flexibility vs. Static Stretching for Warm Up, Therapeutic Associates Physical Therapy)

Drop Lunge

Starting position: Stand balanced with your arms extended.

Procedure: Turn your hips to the left and reach back with your left foot until it's about 2 feet to the ouside of your right foot, your left toes poiting to your right heel.  Rotate your hips back so they're facing forward again and square with your shoulders and feet.  You want your chest up and tummy tight, and the majority of your weight on your right leg.  Drop into a full squat by pushing your hips back and down, keeping your right heel on the ground. Now drive hard off your right leg, stand back up, and repeat, moving to your right for the allotted number of reps.  Switch legs.  Return to the left.



Bambi CrushBone, #13. By Marko Niemelä

Coaching key(s): Turn your hips to drop your leg behind.  Keep your toes pointed straight, with the back toe to the front heel.

You should feel: A stretch in your hips, glutes, and IT bands.



Bambi CrushBone, #13. By Marko Niemelä.



Additional notes: All text from Core Performance by Mark Verstegen and Pete Williams (1) unless otherwise noted.  This is part of a series of dynamic stretches that we have been posting over the last few months.  Click on Stretching in the column on the right to see the other dynamic stretches in this series.  If dynamic stretching interests you, the most recent issue of Blood & Thunder Magazine just published a 2-page column called "Shirley's Plan" by Shirley N. Sane, covering the topic and suggesting a few different exercises as well.

Dynamic Stretch Routine on Skates

The following stretches should be done after a skating warmup and before static stretches. In the clockwise direction, skaters should skate at a slow pace, performing each dynamic stretch for about a lap each. Remember to rotate in both directions and stretch both arms and legs.

Arm Rotation: Rotate arms like you are swimming laps.

Shoulder Rotation: Lift up shoulders like you're shrugging and rotate back and around.

Neck Rotation: Roll your neck forward, around to the side, back, other side and to the front.

Knee to chest: Lift each knee up to your chest.

Foot to butt: Kick up each foot to your butt, but do it slowly so you feel the stretch in your quad.

Hip Rotation: Lift knee up and rotate out to the side and back around.

Angry Cat: Squat, put your hands on your knees and bend your back so you create a "U" between your butt and your head, then push your back up like an angry hissing cat.

Torso Twist: Twist at the side while traversing the track.

The Matrix: Bend forward at the hips and turn to your side, then lean back, then the other side and back to the front (think about giving your back to your opponent; this was named after the move in the Matrix, see this video).

Ankle Rotation: Rotate each ankle in a full circle.

Floor to ceiling: Squat and touch the floor, then reach high to the ceiling.

Dynamic stretching: Forward Lunge / Forearm-to-Instep

Alternative names: "World's Greatest Stretch" (1)

Objective: "To improve flexibility in your hips, hamstrings, lower back, torso, groin, hip flexors, and quads." (1)

Typical length of drill: 3 mins

Materials needed: None

Skill level required: None

Description: Our series on dynamic stretches continues with the Forward Lunge  / Forearm-to-Instep. 

Starting position: Take a large step forward with your right leg, as if doing a lunge.  Place and support weight on your left hand, even with your right foot. 

Procedure: Take your right elbow and reach down to your instep (forward leg) while keeping your back knee off the ground.  Then move your right hand outside your right foot and push your hips straight to the sky, pulling your toe up toward your shin.  Finally, step forward into the next lunge. 

Coaching key(s): Keep your back knee off the ground.  Exhale as you reach your elbow to the floor.  At the end, make sure both hands remain in contact with the ground as you lift your hips and pull your toe toward the shin. 

You should feel: A stretch in your groin, your back leg's hip flexor, and your front leg's glute.  During the second part, you should feel a stretch in your front leg's hamstring and calf.

Repeat 8 times on each leg.
(you can click the image to enlarge it)

Claire Leah Threat, #514. By Mick Dagger, Helsinki Roller Derby.

Additional notes: All text from Core Performance by Mark Verstegen and Pete Williams (1).  This is part of a series of dynamic stretches that we have been posting over the last few days/weeks.  Now check out the News -section to see how you can help the derby community get more limber and stretchy!

Dynamic stretching: Calf Stretch

Alternative names: --

Objective: "To increase flexibility in this very often-neglected area." (1)

Typical length of drill: 1-2 mins

Materials needed: None

Skill level required: None

Description: "Current research work [Medicine & Science in Sport and Exercise 33(3), pp354-358 and Journal of Strength and Conditioning Research, vol 15 (1): 98-101] suggests that the use of dynamic stretches - slow controlled movements through the full range of motion - are the most appropriate exercises for the warm up. By contrast, static stretches are more appropriate for the cool down" (from BrianMac Sports Coach).

HRD fresh meat Ronja.

By Marko Niemelä.

Calf Stretch

Starting position: From the pushup position, place your right foot over your left heel.  Your weight should be on the ball of your left foot.

Procedure: Pull your left toes up toward your shin while you push your left heel down toward the ground with your right foot.  Exhale as you lower your heel.  Hold for a one count, raise your left heel again, and repeat.

Coaching key(s): You're pulling your toes up toward the shin at the same time you're pushing the heel to the ground.  Then push back through the new range of motion.

You should feel: A stretch in yor calf and ankle.

Progression: Bend the knee of you working leg to shift the emphasis to your Achilles tendon." (1)  Shown in image #3.  For maximum effect our volunteer could straighten out her left leg, the one resting on top of the leg with the bent knee.

Repeat 8 times on each leg.
  
Additional notes: All text from Core Performance by Mark Verstegen and Pete Williams (1) unless otherwise noted.  This is part of a series of dynamic stretches that we have been posting over the last few days/weeks.  We are now half-way through the series.

Dynamic stretching: Sumo Squat-to-Stand

Alternative names: --

Objective: "To improve flexibility in your hamstrings, groin, ankles, and lower back." (1)

Typical length of drill: 1 min

Materials needed: None

Skill level required: None

Description: For a great, easy-to-understand article on dynamic stretching, check out "Dynamic Stretching Routine and Tips" by Taylor Tollison on Stretching World (which, by the way, is a really great resource!).

"Starting position: Stand tall, with your feet outside your hips. 

Procedure: Bend at the waist, grabbing your big toes.  Keeping your arms straight and inside your knees, pull your hips down until they're between your ankles, and lift your chest up.  Then tuck your chin and try to straighten your legs, holding on to your toes as you straighten out your hips and knees. 

Coaching key(s): Hold on to your toes at the bottom of the movement.  Pull your chest up and your shoulders back and down, and try to drive your hips forward to get your torso vertical, not horizontal.  As you lift your hips, keep your back flat. 

You should feel: A stretch in your groin, glutes, lower back, and, to a lesser degree, ankles." (1)

Kata Strofi, #10. Photo by Mick Dagger, Helsinki Roller Derby.

Repeat 8 times.  I also have a personal "coaching key" to add and that is tell your skaters to try to keep their eyes on the same spot on the wall the whole time.  This will be difficult but the stretch can be felt much better if they try to keep their eyes forward the whole time, rather than looking down at the ground when they stand up.  Our fantastic volunteer is doing a good job of it here!

Additional notes: All text from Core Performance by Mark Verstegen and Pete Williams (1).  This is part of a series of dynamic stretches that we are posting over the next few days/weeks.

Our volunteer is shown here wearing skates because this is one of the few dynamic stretches that you can actually easily and safely do while wearing skates.  Try incorporating it into your pre-practice stretching routine!

Dynamic stretching: Inverted Hamstring

Alternative names: The T

Objective: "To improve hamstring flexibility and balance, along with dynamic pillar stabilization." (1)

Typical length of drill: 3 mins

Materials needed: None

Skill level required: None

Description: "Dynamic stretching uses speed of movement, momentum and active muscular effort to bring about a stretch. Unlike static stretching the end position is not held [2].  Dynamic stretching is similar to ballistic stretching except that it avoids bouncing motions and tends to incorporate more sport-specific movements." (Sport Fitness Advisor)  The dynamic stretches in our current series of posts can be considered derby -specific since that is the sport that caused pain in my knee and the sport that my physical therapist was helping me return to.

Although these dynamic stretches can technically serve as warm-up exercises on their own the physical therapist that I was seeing always stressed the importance of warming up a bit before doing the dynamic stretching so that I wouldn't be completely stiff when starting. He said something like a warm shower could even be enough if I was doing the stretches at home.  At practice you could also do something as simple as jogging for a few minutes beforehand.

Suvi Hokkari, #99 problems.

By Marko Niemelä.

Inverted Hamstring

"Starting position: Balance on your right foot with perfect posture (tummy tight, shoulders back and down). 

Procedure: Bending at the waist, and maintaining perfect posture, grab your right foot with your left hand, extending your left leg back as you fire the left glute. (You might find it easier to extend forward with both hands out, as shown, rather than while grabbing a foot.)  Your shoulder and heel should move as one, forming a straight line.  Take a step back at the end of each rep as you alternate legs. 

Coaching key(s): Your body should be in a straight line from ear to ankle [even straighter than our fabulous volunteer, if you can!].  Keep your back and pelvis flat!  Someone should be able to place a broomstick snuggly across your back. 

You should feel: A stretch in your hamstrings." (1)

Additional notes: All text from Core Performance by Mark Verstegen and Pete Williams (1).  This is part of a series of dynamic stretches that we are posting over the next few days/weeks.

(2) National Strength & Conditioning Association. Essentials of strength training & conditioning. Champaign, IL: Human Kinetics. 2000

Dynamic stretching: Lateral Lunge

Alternative names: --

Objective: "To open up the muscles of your groin and hips.  Also to hold pillar strength as you sit back and down." (1)

Typical length of drill: 3 mins

Materials needed: None

Skill level required: None

Description: According to everyone's favorite Wikipedia, dynamic stretching "is a type of stretching while moving, as opposed to static stretching in which one stands still" (which is the kind of stretching that a majority of us utilize).  "This form of stretching prepares the body for physical exertion and sports performance. In the past it was the practice to undertake static stretching before exercise. Dynamic stretching increases range of movement, blood and oxygen flow to soft tissues prior to exertion. Increasingly coaches and sports trainers are aware of the role in dynamic stretching in improving performance and reducing the risk of injury."  Make sure that you warm-up a bit before doing the dynamic stretching so that you are not completely stiff when starting.

Lateral Lunge

"Starting position: Stand with perfect posture.

Procedure: Step out to the right, keeping your toes pointed straight ahead and feet flat.  Squat by sitting back and down onto your right leg, keeping your left leg straight and the weight ont the right leg's midfoot to heel.  Squat as low as possible, keeping your left leg straight and holding this position for 2 seconds.  Return to the standing position and repeat.

Coaching key(s): Keep your feet pointed straight ahead and flat throughout.

You should feel: A stretch in the inside of your thigh." (1)

Doris, #404. Photo by Mick Dagger, Helsinki Roller Derby

My physical therapist had me do this stretch 8 times on each leg (so a total of 16 times).  I think this is a good starting point for anyone doing dynamic stretching for the first time, and even after having practiced dynamic stretching for 3 years I still do all of the sets in 8 repetitions. 



Additional notes: When I was in college I was hit by a car.  No, I was not rear-ended, I was a pedestrian.  I was crossing the street when out of the corner of my eye I saw an old mint-green car coming right at me and in my panic I turned around to face the car and its driver, I put my hands out and screamed "Stop!" while running backwards but after taking only two steps, WHAM! I flew onto the hood of the car.  I'm still amazed that I didn't actually get seriously hurt in that accident.  What I DID get though, was knee problems.  These knee problems were not an issue at first because I was totally unathletic, artsy fartsy feminist in college and I could never even DREAM of one day being interested in sports, so it wasn't until I started roller derby that these knee problems manifested themselves and really got in my way.  This is where the dynamic stretching comes into the picture.  After skating with New Hampshire Roller Derby for a few months my right knee started to really hurt, and not just at practice.  It was hurting in the mornings, it was hurting when I was walking to work, it even hurt during 'intimate moments' with my refband some times.  It was a total drag.  I went to the doctor and was prescribed physical therapy.  This was exactly what I needed.  In my multiple months of PT not only did my knee pain go away but I also learned a great deal of new exercises and stretches.  My physical therapist encouraged me to show all the other skaters how to do the dynamic stretches he had taught me because they really benefit EVERYONE.  The stretch in this post is one of them.  The text has been shamelessly copied from Core Performance by Mark Verstegen and Pete Williams (1).

We will be posting more dynamic stretches in the coming days/weeks, complete with demonstrations by skaters from Helsinki Roller Derby :)