Most of my athletes training sessions begin with some variation of dynamic movement to increase their general athleticism, power and kinesthetic awareness. This video highlights one of my favorite warm up drills I do, Straddle Forward Rolls. It does a great job of mobilizing the spine, massaging the muscles in the back and internal organs, stretching the hamstrings, lower back, upper back, and giving you a good gut workout in the process. It actually looks a lot easier than it is. But you simply straddle your legs out wide, keep your knees locked, and roll forward over your head, using your hands to protect your head and neck. Once you roll over, the hard part begins when you try to pull back up on your feet. Use your hands to grab the ground and pull yourself up, always keeping your knees locked and straight. Your dynamic flexibility will get better in no time.
After the straddle forward rolls I perform some basic drills, the arch rock and hollow rock, to mobilize my back and hips some more and prepare for more tumbling and flipping. Most people know what a superman hold is, add a dynamic rock to that and boom, you have an amazing anterior chain opener. The key is to pull your feet and hands up as high as possible while maintaining peak tension throughout your body and not allowing your chain to break, stay tight. Give it a try, it'll be awkward at first, but when you build up to a minute of straight arch rocks, you'll know why they're so beneficial.
Once I feel awesome, I start hopping, bounding and then flipping. Have a look, have some fun playing and practicing, and enjoy your new found skills.
After the straddle forward rolls I perform some basic drills, the arch rock and hollow rock, to mobilize my back and hips some more and prepare for more tumbling and flipping. Most people know what a superman hold is, add a dynamic rock to that and boom, you have an amazing anterior chain opener. The key is to pull your feet and hands up as high as possible while maintaining peak tension throughout your body and not allowing your chain to break, stay tight. Give it a try, it'll be awkward at first, but when you build up to a minute of straight arch rocks, you'll know why they're so beneficial.
Once I feel awesome, I start hopping, bounding and then flipping. Have a look, have some fun playing and practicing, and enjoy your new found skills.
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