READY TO LIFT
(continued)

Figure One: Hip Flexor Stretch with Chop Motion		Figure Two: Static Stretch With MedBall Chop

As an example, think about how yoga works. In yoga, the athlete does not simply stretch one muscle group at a time. One muscle group in a particular yoga posture or movement may feel a slightly greater stretch than other muscles, but that is not the focus. The focus is the posture or pattern of movement.

  So what goes into a movement prep exercise? Simply put, there are three areas covered in every exercise: stabilized static stretch, dynamic movement with stabilization, and balance drills to address left-right symmetry. The stabilized stretch helps increase muscle length and basic posture and pattern proficiency, the dynamic movement functionally prepares the body for complicated movements, and the balance drills ready the athlete for using both sides of the body as well as red flag any posture problems. In all, movement prep will enhance the mobility and stability needed to execute movements with greater control, strength, power, and balance.

  In the remainder of this article, we provide specific movement prep exercises to be accomplished with specific lifts: the lunge, squat and deadlift. For all three, the goal is to provide a preparatory exercise that engages the core and readies the athlete for the specific movement pattern of the lift.

BEFORE LUNGING

  Many workout programs incorporate the lunge, which strengthens the muscles of the core, hips, and legs. It is a simple exercise, but a very dynamic one. The abdominal muscles and hip flexors must be warmed up and working together to get the most out of this exercise. Here are two movement preps we use to get ready for the lunge:

Hip Flexor Stretch with Chop Motion:

  This is a stabilized static stretch which engages the core, stabilizes the pelvis, and lengthens the hip flexors. When doing a lunge, the hip flexors will often try to assist or compensate where the abdominals should be working. Movement prep for this motion ensures that hip extension and core stabilization work together. It enhances core stabilization while improving the hips' ability to extend. This movement prep also provides an excellent way to compare left and right function and target the weaker side prior to exercise. (See Figure One, Above)

Instructions:

  The hip flexor move begins with one knee down and the other foot in front in a half-kneeling position. You hold a stick in front of you, in line with the down knee and an arm's length away. Your base should be narrow, with legs no more than six inches apart, holding the stick in both hands, push down in a chopping motion at an angle away from the front foot. This will engage the core and stabilize the pelvis. Rock forward while continuing to hold and put pressure on the stick. Hold the stretch for 10 to 15 seconds, then return to an upright position.

Verbal Cues:

  • Maintain a narrow spine.
  • Look forward throughout the entire movement.
  • Maintain a narrow base.
  • Exert pressure on the stick before and throughout the stretch.

Static Stretch and MedBall Chop:

This prep exercise is a dynamic movement with stabilization. It will improve static and dynamic balance reactions for lunge-related activities. The movement of the medicine ball chop pass stimulates stabilization reactions within the core. Requiring the half-kneeling position to be maintained provides the stretch, and the movement an excellent way to compare left and right function and target the weaker side prior to exercise. (See Figure Two, Above.)

Instructions:

  Get into the same narrow half-kneeling position as the first movement. Using a medium to light medicine ball, throw a bounce pass to a partner. This movement should follow a chop pattern, starting from a point above one shoulder and finishing by the opposite hip. Make 10 to 12 passes to a partner and have the partner return the passes in the same direction. Catch the medicine ball at the top of the arc and immediately pass the ball back.

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