• Skip to content
  • Skip to primary sidebar
Elevation Physical Therapy

Elevation Physical Therapy

Postural Restoration1 • Sports Performance • Athletic Training • VO2 Max Testing

Elevation Physical Therapy, at the Green Mountain Valley School

271 Moulton Road, Waitsfield, VT 05673 • 802-496-6344

Postural Restoration • Sports Performance • Athletic Training • VO2 Max Testing

at the Green Mountain Valley School

Waitsfield, Vermont • 802-496-6344

Postural Restoration • Sports Performance • Athletic Training • VO2 Max Testing

  • Home
  • About
  • Contact
  • Services
  • Resources
  • Staff Bios
  • Home
  • About
  • Contact
  • Services
  • Resources
  • Staff Bios

Dynamic Warm-Up

  • All static stretching should be done first if needed! Follow with slow movements, then faster movements and end with agility/sports specific exercises.
  • Elevate your heart rate for 5-10 min before warm-up: Jog (backwards, forwards), bike, speed walk, side shuffle.
  • Avoid sprinting until after fast movements.
  • Do slow and fast pace movements for about 12-15 feet: Basketball—End line to the top of the 3 point line; Women’s Lacrosse—End line to goal circle; Soccer Field: End line to top of goal area.
  • To maximize warm-up time, try adding exercises together.
  • Warm-up should total about 15-20 minutes for heart rate elevation, slow and fast movements.
  • Choose exercises that are similar in movement to the activity you will be doing.
  • All lunge activities can be done forward or backward.

 

Slow Movement Fast Movement Sports Specific / Agility
Band walk Skips: A, B, straight leg,
skips with arm circles
Agility ladder
Straight leg march Jogging butt kicks / high knees Running technique drills
Lunges Sideway shuffle Reaction drills
Leg swings Sideway crossover T-drill, W-drill
Figure 4 sits Carioca 2 foot zigzag hops
Frankenstein sit Skater jumps Hurdle jumps
Marching with running technique Leg swings Bounding

Lateral Band Walking:

Place a band slightly above your knees.
Easy band to start, when you get stronger, start using a harder band.
Arm movement should be like that of running: Arm moves forward when opposite leg moves forward.

The entire Dynamic Warm-up with many more stretches and photos can be viewed as a 2.2 MB PDF: DYNAMIC WARMUP.

Primary Sidebar

Testimonials

  • iWork
  • iDrive
  • iPlay
  • iRun
  • iDig
  • iSki Nordic
  • iSki Alpine
  • iFarm
  • iKick

Patient Forms

Health Questionnaire
Appointment Cancellation
Privacy Act Acknowledgment

Insurers

In-network insurance:
BCBS of Vermont
Cigna
MVP
Medicaid
Medicare
Tricare
Out-of-network insurance:
United Health Care
Aetna

Search This Site

  • Home
  • About
  • Contact
  • Services
  • Resources
  • Staff Bios
© 2011–2022 Elevation Physical Therapy   •   271 Moulton Road, Waitsfield, VT 05673   •   802-496-6344
 
Website by MadRiverWeb.com