Dynamic Movement

DYNAMIC MOVEMENT

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Dynamic movement involves moving parts of the body through a full range of motion to warm up muscles, improve flexibility, and prepare the body for physical activity.

Dynamic movement is sometimes referred to as “dynamic stretching,” but this is a misnomer. Dynamic movement routines should be performed in conjunction with (before and after) static stretching, or before and after practices or workouts (warm-up and cool-down), but dynamic movement routines are not a replacement for static stretching.

Unlike static stretching, where a stretch is held for a set period, dynamic movement incorporates continuous, controlled motion.

Examples of dynamic movements include leg swings, arm circles, or lunges with a twist. These types of movements are often used as part of a warm-up routine before exercise, to increase blood flow to muscles and enhance mobility without reducing strength or performance. Similarly, they are often used as part of a cool-down routine after exercise to properly return to a resting state.

Key Considerations for Dynamic Movement:

Intensity: Movements should be performed at a moderate pace to avoid injury. Movements should be controlled, not jerky or rushed. Movements should not be an attempt to extend the range of motion or turn into “ballistic stretching.”

Reps and Sets: 10 to 15 repetitions per movement are typical.

Warm-ups: Enhance performance by gradually reinforcing range of motion over time and preparing the body for vigorous activity.

Soccer-Specific: Dynamic warm-up routines may be tailored to the specific movements required in soccer in order to maximize effectiveness.

Dynamic movement routines are a highly versatile form of activity that can be categorized by muscle groups, movement patterns, and the specific goals of the movement (e.g., full range of motion, improving balance). A detailed breakdown of types, categories, and examples include:

1. Upper Body

These movements are designed to improve mobility and flexibility in the shoulders, chest, arms, and back.

A. Arms and Shoulders

Arm Circles: Extend arms out to the sides and make circular motions, first small and then gradually larger. Repeat in both forward and backward directions.

Shoulder Rolls: Roll the shoulders in a circular motion, first forward, then backward.

Torso Twists: Stand with feet shoulder-width apart and rotate the upper body from side-to-side while keeping the lower body stable.

B. Back and Chest

Standing Chest Opener: Clasp hands behind the lower back and lift them slightly while pushing the chest forward.

Arm Swings: Swing both arms forward and backward in unison, or alternate crossing them in front of the chest and opening them wide to the sides to move the chest and back.

C. Neck and Upper Spine

Neck Circles: Slowly roll the neck in a circular motion, loosening the muscles in the neck and shoulders. This can also be performed side-to-side or front-to-back.

2. Lower Body

These movements focus on the legs, hips, and glutes, crucial for activities like running, jumping, and squatting.

A. Hip Flexor

Walking Lunges: Step forward into a lunge position with the back knee almost touching the ground, then step forward with the other leg, repeating the movement.

Lateral Lunges: Step sideways into a lunge to move the inner thigh and hip adductors. Repeat on both sides.

Leg Swings (Front to Back): Stand on one leg while swinging the other leg forward and backward like a pendulum.

B. Hamstrings and Quads

Butt Kicks: While jogging in place, kick heels up to the glutes.

High Knees: Jog in place while lifting the knees up toward the chest as high as possible.

C. Glutes and Lower Back

Hip Circles: Stand with hands on hips and make large circular movements with the pelvis to loosen the hips and lower back.

Knee Hugs: Stand on one leg, pull the other knee into the chest, and hold briefly. Alternate legs.

3. Full-Body

These movements engage multiple muscle groups and are excellent for overall mobility and blood flow.

A. Rotational

Inchworm: Stand tall, bend at the waist to touch the ground, and “walk” the hands forward into a plank position. Walk the feet up to the hands and repeat.

Spinal Rotations (Windmills): Stand with feet apart and arms stretched out to the sides. Rotate at the waist and try to touch the opposite foot with one hand.

B. Compound Movement

Walking Spiderman: From a lunge position, bring the front elbow to the inside of the front foot, then rotate the torso and reach the opposite arm overhead. Step forward into the next lunge and repeat.

World’s Greatest: Lunge forward, reach one hand toward the ground inside the front leg, then rotate the chest toward the sky, extending the opposite arm upward. Reverse.

These movements are tailored to soccer-specific activities:

Leg Swings (Side-to-Side): Stand on one leg and swing the opposite leg across the body, then out to the side. This moves the hips, inner thighs, and outer glutes – useful for running and sprinting activities.

Scissors: Perform a sideways running motion by crossing one foot in front of the other, alternating with a backward step. This enhances agility and moves the hip flexors, glutes, and adductors.

Groin (Side Shuffle): In a half-squat position, shuffle sideways without crossing the feet to move the inner thighs and groin – important for lateral movement in sports.

Bounding: Leap forward from one leg to the other, mimicking a running motion but with an exaggerated stride. This works on power and flexibility in the hamstrings, glutes, and calves.

Arm Swings (Cross-Body): Swing one arm across the body to mimic a swimming stroke while keeping the torso stable.

Trunk Twists with Arm Reach: While standing, twist the torso and extend one arm in a reaching motion, mimicking the overhead pull phase of a swim stroke.

Single-Leg Deadlift with Reach: Stand on one leg, hinge at the hips, and reach forward while extending the opposite leg behind you. This activates the hamstrings, glutes, and core while improving balance.

T-Pose Leg Swings: Stand with arms extended in a T-shape and swing one leg forward and back, maintaining balance on the other leg. This enhances stability while moving the hip flexors, hamstrings, and glutes.

Mountain Climbers: Begin in a plank position and alternate pulling each knee toward the chest in a quick, running motion. This dynamic movement moves the hip flexors while engaging the core and shoulders.

Plank Walkouts: Start by standing, then bend down to place the hands on the ground, walk out into a plank, and walk back up to standing. This engages the core, shoulders, and legs while moving the hamstrings.

Jumping Jacks (Traditional): A classic full-body warm-up that gets blood flowing to all major muscle groups.

Bounding Jumps: Perform long, exaggerated jumps forward with both feet, moving the hamstrings, glutes, and calves while activating explosive power.

Jumping Lunges: Start in a lunge position, then explosively jump into the air and switch legs. This provides a dynamic movement for the quads, hamstrings, and glutes while working on power and stability.

Sample Pre-Game or Pre-Practice Warm-up Routine

Each session starts with a light 5-minute jog or 1-2 laps around the field to get the blood flowing, followed by dynamic movement. These movements are intended to progress from general to soccer-specific:

Phase 1: General Mobility Warm-Up (5 minutes) – These exercises target general flexibility and increase blood flow to all major muscle groups, ensuring the players are loose and mobile.

Jogging in Place (1 minute): Light jogging with gradual increase in speed.
Arm Circles (30 seconds per direction): Forward and backward arm circles to warm up the shoulders.
High Knees (30 seconds): Jog in place with exaggerated knee lifts, focusing on hip flexors and core.
Butt Kicks (30 seconds): Jog in place while bringing heels up to the glutes to activate hamstrings and quads.
Torso Twists (1 minute): Feet shoulder-width apart, twist torso side-to-side to warm up the lower back and hips.

Phase 2: Lower Body Activation (5-7 minutes) – These exercises focus on activating the legs, hips, and glutes with movements that mimic soccer actions, like sprinting, cutting, and kicking.

Leg Swings (Front-to-Back and Side-to-Side, 30 seconds per leg): Front-to-back swings to loosen hamstrings and quads; side-to-side swings to open up the hip abductors and adductors (raise the knee to waist height and move the leg 90-degrees outside and then back).
Walking Lunges with a Twist (2 sets, 10 reps per leg): Step into a forward lunge, rotate the torso over the forward leg, and step up. This helps move the hip flexors and engage the core.
Scissors (2 x 15 yards): A side shuffle where legs cross over each other. This increases lateral mobility, crucial for cutting and directional changes on the field.
Lateral Lunges (1 set, 8 reps per side): Move the inner thighs and hip abductors by stepping to the side into a deep lunge and alternating legs.
Hip Circles (30 seconds each direction): Large circular motions with the hips to improve flexibility in the hip joints and activate stabilizing muscles in the glutes and core.
Butt Kicks Moving Forward (2 x 15 yards): Jog forward while kicking heels to glutes, focusing on hamstrings and quads.
High Knees Moving Forward (2 x 15 yards): Lift knees high while running forward to activate the hip flexors and improve sprinting motion.

Phase 3: Soccer-Specific (5-7 minutes) – These exercises mimic soccer-specific movements like kicking, sprinting, and jumping.

Dynamic Hamstring (2 x 15 yards): Kick each leg straight out in front, trying to touch the opposite hand. Move the hamstrings dynamically, key for sprinting and kicking.
Bounding (2 x 10 yards): Leap forward explosively, landing on the opposite leg with each step. This mimics sprinting and improves power in the quads, hamstrings, and glutes.
Skipping with Arm Swings (2 x 15 yards): Exaggerated skips with a focus on swinging arms and legs in unison. Enhances coordination, ankle mobility, and shoulder warm-up.
Lunging Hip Flexor with Overhead Reach (10 reps per leg): Step into a lunge, drive the hips forward, and reach arms overhead to move the hip flexors and activate the core.
Torso Rotations with Reach (2 x 10 yards): From a standing position, step forward into a lunge while rotating and reaching to the opposite side. This targets the core and enhances rotational flexibility, crucial for passing and kicking.
Knee-to-Chest (Walking, 2 x 15 yards): Pull each knee to the chest, stepping forward after each rep. This moves the glutes and lower back.
Bounding (Explosive Power, 2 x 10 yards): Perform exaggerated bounding movements, focusing on height and power, which mirrors jumping and sprinting in a soccer game.

Sample Post-Game or Practice Recovery

After games and intense training sessions, these lighter dynamic movements help to reduce muscle soreness and improve flexibility for the next practice or game.

Phase 1: Light Cardiovascular Cool-Down (5 minutes)

Light Jog (2 minutes): Jog around the field or in place at a slow pace to cool down gradually.
Walking (3 minutes): Walk around the field or practice area to further lower the heart rate.

Phase 2: General Cool-Down (5-10 minutes) – Focus on controlled movements that improve flexibility and encourage blood flow to speed up recovery.

Hip Flexor with Reach (10 reps per leg): Step into a lunge, then reach upward, feeling the movement in the hip flexors and lower back.
Quads (Dynamic, 10 reps per leg): Alternate grabbing one ankle and pulling it toward the glutes to move the quads while walking.
Walking Hamstring (10 reps per leg): Lightly kick each leg forward to move the hamstrings without overexertion.
Arm Circles (30 seconds per direction): Lightly rotate the arms to move the shoulders and the upper back.
Knee-to-Chest (Walking, 10 reps per leg): Pull knees to the chest while walking, gently moving the glutes and hips.

Soccer Coaching Tips:

Select from the various movements to obtain a desired result or for simple variety.
Dynamic movement routines may also be performed in conjunction with plyometrics.
Special attention needs to be given to not over-stress the hamstrings and the adductors.