Dynamic Stretching The Revolutionary New Warm-up Method to Improve Power, Performance and Range of Motion

by Kovacs, Mark

• ISBN13: 9781569757260
• ISBN10: 1569757267
• Edition: 1st
• Format: Paperback
• Copyright: 2009-12-29
• Publisher: Ulysses Press

Summary

Today's fitness experts have discovered that both stretching and how you stretch can affect how well you perform on the field, court or track. That is why so many top trainers recommend dynamic stretches.

Author Biography

Mark Kovacs Ph.D. is Manager of Sports Science for the United States Tennis Association Player Development. He was an All-American and NCAA doubles champion at Auburn University. After playing professionally, he pursued his graduate work in Exercise Science from Auburn University and a Ph.D. in Exercise Physiology from The University of Alabama. Dr. Kovacs is also a certified strength and conditioning specialist through the National Strength and Conditioning Association, a certified Health/Fitness Instructor through the American College of Sports Medicine, a United States Track and Field Level II sprints coach and also a USPTA certified tennis coach. Mark is also an author of the tennis conditioning text Tennis Training: Enhancing On-Court Performance and is currently an Associate Editor of the Strength and Conditioning Journal.

Table of Contents

Getting Started	p. 7
Introduction	p. 8
What is Dynamic Stretching	p. 10
Understanding the Terms	p. 11
Why Dynamic Stretching?	p. 13
Before you Begin	p. 17
The Programs	p. 21
How to Use This Book	p. 22
Baseball/Softball	p. 23
Basketball	p. 24
Bodybuilding	p. 25
Cycling	p. 26
Field Hockey	p. 27
Football, Australian Rules	p. 28
Football-Skill Posititons	p. 29
Football-Lineman	p. 30
Golf	p. 31
Gymnastics	p. 32
Ice Hockey	p. 33
Lacrosse	p. 34
Racquetball/Squash	p. 35
Rugby	p. 36
Skiing	p. 37
Soccer	p. 38
Swimming	p. 39
Tennis	p. 40
Track and Field-Distance	p. 41
Track and Field-Sprints & Jumps	p. 42
Track and Field-Throws	p. 43
Volleyball	p. 44
Wrestling	p. 45
The Exercises	p. 47
Toe Walk	p. 48
Heel Walk	p. 49
Side Ankle Walk	p. 50
Knee to Chest Walk	p. 51
Walking Quad Stretch	p. 52
Knee to Shoulder Lateral Walk-Frogger	p. 53
One-Leg Walking Opposite-Ostrich	p. 54
Upper Body Handwalk	p. 56
Hamstring Handwalk-Inchworm	p. 57
Spiderman Crawl	p. 58
Straight-Leg March	p. 59
Linear Walking Lunge	p. 60
Straight-Leg Walking Lunge	p. 61
Rotational Walking Lunge	p. 62
Elbow to Knee Lunge	p. 64
Knee-to-Chest Hold into Lunge	p. 65
Lateral Lunge	p. 66
Overhead Squat Progression	p. 67
Sumo Squat Walk	p. 68
Low Squat Walk	p. 69
Figure-4 Squat	p. 70
Glute Ham Bridge	p. 71
Lateral Pass	p. 72
Overhead Pass	p. 73
Ankle Flips	p. 74
Split Jumps/Lunge Jumps	p. 75
Countermovement Squat Jumps	p. 76
Repeated Squat Jumps	p. 77
Concentric Squat Jumps	p. 78
Power Skips	p. 79
High-Knee Run	p. 80
Jump Jump Sprint	p. 81
Backpedal	p. 82
Backward Run	p. 83
A-Walk, Skip, Run Progression	p. 84
Overhead Squat	p. 85
B-Walk, Skip, Run Progression	p. 86
Bent-Leg Bound	p. 87
Straight-Leg Bound	p. 88
Ankle Taps	p. 89
Quick Feet Sprint	p. 90
Squat Jump Sprint	p. 92
Triple Jump Sprint	p. 93
Burpee Sprint	p. 94
Lateral Shuffle	p. 95
10-Yard Movement Sequence	p. 96
Carioca	p. 98
High-Knee Lateral Skip	p. 100
Dynamic Empty-Can	p. 101
Hugs	p. 102
Cheerleaders	p. 103
Wipers	p. 104
Scorpion	p. 105
Endnotes	p. 106
Recommended Reading	p. 108
Index	p. 109
Acknowledgments	p. 112
About the Author	p. 112
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