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Dynamic Stretches

Training
Last updated: April 28, 2025 62 views

Dynamic Stretching Routine

For Pre-Race and Pre-Workout Warm-Ups


Core Dynamic Stretches (Everyone Should Do Together)

1. Arms (Swimming)

  • Description: Stand tall. Move your arms in a freestyle swimming motion — one arm forward while the other goes backward.
  • Purpose: Loosens shoulders and rotator cuff for running.


2. Arms (Side to Side)

  • Description: Swing both arms across your chest and then outward wide.
  • Purpose: Opens up the back, shoulders, and chest.


3. Heels Walk

  • Description: Walk forward only on your heels, toes lifted off the ground.
  • Purpose: Activates and warms up shin muscles.


4. Toes Walk

  • Description: Walk forward on your toes, heels lifted high.
  • Purpose: Warms up calves.


5. Open the Gates

  • Description: Lift one knee up and rotate the hip outward as if stepping over an invisible fence.
  • Purpose: Opens and stretches hips.


6. Close the Gates

  • Description: Lift the knee outward and bring it inward across your body, like closing a gate.
  • Purpose: Strengthens and stabilizes hips.


7. Scoops

  • Description: Step forward with one leg straight and the other slightly bent. Reach down in a scooping motion toward the toes of the straight leg.
  • Purpose: Stretches hamstrings dynamically.


8. Lunges with a Twist

  • Description: Perform a forward lunge. While down, twist your torso toward the leading leg, then the other side. Return to standing and switch legs.
  • Purpose: Warms up quads, hips, and spine.


9. High Knees

  • Description: Jog in place or forward, bringing knees up high toward your chest.
  • Purpose: Increases heart rate and warms up hip flexors and core.


10. Butt Kicks

  • Description: Jog while trying to kick your heels up to your glutes.
  • Purpose: Warms up hamstrings and improves stride mechanics.


11 & 12. Karaoke (Grapevine Step)

  • Facing both directions
  • Description: Sideways movement crossing one leg over the other (in front and behind) while moving sideways. Do it both directions.
  • Purpose: Warms up hips, glutes, and lateral muscles.


Optional Dynamic Stretches

1. Skips

  • Description: Skip forward using a springy step, driving knees upward.
  • Purpose: Warms up calves, hamstrings, and improves coordination.


2. Frankensteins

  • Description: Walk forward kicking one straight leg up while reaching the opposite hand toward the toes.
  • Purpose: Stretches hamstrings and improves dynamic balance.


Important Reminders:

  • Keep movement continuous and controlled — don't rush.
  • Stay loose, don't strain.
  • Try to limit the gap between warmup and the start of the race or workout. (Ideally around 10-15 minutes.)
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