Dynamic Stretches

ATHLETIC STANCE:
Knees and hips slightly fixed w/ the torso relatively upright and facing forward.

JOGGING w/ ARM CIRCLES:
(Shoulders, Chest, Upper Back)
Arms Forward in Large Circles, as you jog across court
Arms Backward in Large Circles, …
Repeat for a total of 2 or 3 repetitions

SIDE SHUFFLE STEPS w/ ARM CROSSES:
(Shoulders, Chest, Upper Back)
Athletic Stance
Start w/ arms out to sides at shoulder height
Swing arms forward and basically hug yourself, and then back at
shoulder height until you feel stretch in front of shoulders/chest.

CARIOCA:
(Lower Legs, Trunk)
Athletic Stance
One leg crosses in front, then behind
Then other leg

BUTT KICK:
(Quads)
Place hands on back of bum.
Jog towards opposite sideline. exaggerating the knee bend of the heel-to-bum motion.
Try to touch your heels to your hands.
Go to opposite sideline, and then back, at least.

SIDE LUNGE:
(Groin, Hips)
Start w/ Athletic Stance.
Take a large step sideways, keeping stationary leg straight.
(Stationary leg is not bent ie. but is ~ 45deg angled.)
Bend (ie. lunge) stepping leg until you feel stretch in the groin.
Lunge knee should not extend past its toes.
Hold for 2 or 3 seconds.
Return to athletic stance: bring straight leg back under your body.
Repeat across court.
Reverse leg roles and head back to start.

FRONT LUNGE w/ TORSO TWIST:
(Gluteals, Hamstrings, Quads)
Take a large step forward w/ 1 leg, while maintaining an upright posture & looking straight ahead.
Ensure that the knee is properly aligned & moving directly in line w/ 2nd toe.
Twist/turn the trunk left, then right. Keep head straight.
Optionally “pray” up or forward as you turn/twist.
Alternate legs.

BACKWARD STEP OVER:
(Groin, Hips)
Start w/ back towards the opposite sideline.
Lift 1 knee. Rotate the hip so that the knee points out toward the side.
Step backwards as if you were trying to clear a hurdle, as you step.
You should feel the stretch in the groin and hip region.

KNEE-TO-CHEST TUCK:
(Hips, Trunk, Lower Extremities)
Bring 1 knee up and Hug it into the chest
Straighten other knee and up on toes
Take small hop forward (while hugging leg) and land on same foot
Return hug leg to ground
Alternate to other leg
Make your way across court
Repeat for a total of 2 or 3 repetitions

KNEE-HUG LUNGE:
(Hips, Trunk, Lower Extremities, Hip Flexors, Quads)
Bring 1 knee up and Hug it into the chest
Straighten other knee and up on toes
Take small hop forward and land on same foot
Return Hug leg to the ground
Immediately take a large step forward directly into a Lunge
Hold for 1 or 2 seconds
Stand up after holding lunge, driving up w/ the front leg
Repeat, as you proceed across court

INVERTED HAMSTRINGS:
(Hamstrings, Gluteals: flexibility/balance)
Stand on 1 leg & bend forward at the waist
Keep the leg on ground slightly bent
Bend forward until you feel a stretch in the hamstrings of the ground leg
Keep back flat & avoid twisting
Elevate raised leg, holding it in line w //your body. Hold 2 or 3 seconds.
Bring raised leg down and step back.
Alternate legs, and make your way backwards across court.

Could do this w/ side-shuffling, then into the the stretch.

FIGURE-4 TUCK:
(Groin, Hips)
Stand on 1 leg.
Lift the other leg, and cradle it.
Turn the knee outward, while lifting upward on the ankle.
This rotates the hip w/ a stretch in the deep rotators of the hip.
Rise up onto the toes of the other leg
Release cradled leg and repeat w/ the other leg

FRANKENSTEIN WALK:
(Hamstrings, Gluteals, Lower Back)
Hold arms straight out in front
Swing 1 leg forward and up, trying to keep it straight
Try to touch toes w/ the opposite hand.
As soon as you feel a stretch, pull the leg down using your hip & gluteal muscles.
Forcefully strike the ground w/ the front part of your foot.
Repeat w/ opposite leg, making your way across the court.

HIGH-STEP TRUNK ROTATION:
(Hips, Trunk)
Bring right knee toward your chest, while rotating your trunk to the right, so that the right knee nearly touches the left elbow.
(ie. Leg goes 1 way: arms go the other way)
Bring leg down & repeat w/ opposite leg.

TORSO ROTATION:
(Trunk, Hips, Shoulders)
Elevate arms to shoulder height and gently rotate the arms
from 1 side to the other, by twisting the trunk.
Trunk turns clockwise: arms turn clockwise
Then go other direction.

TORSO ROTATION INTO LUNGE:
(Trunk, Hips, Shoulders)
Elevate arms to shoulder height and gently rotate the arms
from 1 side to the other, by twisting the trunk.
Gradually lower the body by bending the knees into a Lunge.
Pivot on the balls of the feet.
Perform twists to both sides.

BACKWARD LUNGE w/ TRUNK ROTATION:
(Hip Flexors)
Take a large step back w/ right leg into Lunge position.
Twist the torso to the left (counterclockwise) reaching w/ the left
hand toward the right heel.
Return torso to resting position.
Stand up while driving up w/ the front leg.
Now take a step back w/ the left leg.