Dynamic Stretching By Kovacs M. (Book)

Groundbreaking research has made the shocking discovery that static stretching, a traditional mainstay of athletes’ warm-ups, has a measurable negative impact on performance. Holding a stretch for 30 seconds or longer doesn't prepare a muscle for exercise, it weakens the muscle. Already, many top athletes and trainers have abandoned static stretching in favor of dynamic stretching. Dynamic Stretching teaches athletes and exercise enthusiasts everything they need to know. Dynamic Stretching teaches how to effectively prepare your body for physical activity while simultaneously improving strength, power, speed, agility and endurance. The book explains the physiology behind this breakthrough in sports performance. Then it presents a complete catalog of dynamic stretches with detailed instructions and step-step photos of each sequence. Lastly, it presents dynamic stretching warm-up programs that have been carefully designed for the individual needs of athletes in 30 different sports. With more than 50 exercises this book shows how to take your workouts and abilities to the next level: • Develop full-body range of motion • Enhance full-body motor control • Increase flexibility, balance and muscular endurance • Improve force generation and reaction time • Correct major and minor muscle imbalances • • • Mark Kovacs holds a Ph.D. in exercise physiology. He is 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, and a manager of sports science for the United States Tennis Association Player Development program. • • • PART 1. GETTING STARTED • Introduction • What is Dynamic Stretching • Understanding the Terms • Why Dynamic Stretching? • Before you Begin PART 2. THE PROGRAMS • How to Use This Book • Baseball/Softball • Basketball • Bodybuilding • Cycling • Field Hockey • Football, Australian Rules • Football-Skill Posititons • Football-Lineman • Golf • Gymnastics • Ice Hockey • Lacrosse • Racquetball/Squash • Rugby • Skiing • Soccer • Swimming • Tennis • Track and Field-Distance • Track and Field-Sprints & Jumps • Track and Field-Throws • Volleyball • Wrestling PART 3. THE EXERCISES Toe Walk • Heel Walk • Side Ankle Walk • Knee to Chest Walk • Walking Quad Stretch • Knee to Shoulder Lateral Walk-Frogger • One-Leg Walking Opposite-Ostrich • Upper Body Handwalk • Hamstring Handwalk-Inchworm • Spiderman Crawl • Straight-Leg March • Linear Walking Lunge • Straight-Leg Walking Lunge • Rotational Walking Lunge • Elbow to Knee Lunge • Knee-to-Chest Hold into Lunge • Lateral Lunge • Overhead Squat Progression • Sumo Squat Walk • Low Squat Walk • Figure-4 Squat • Glute Ham Bridge • Lateral Pass • Overhead Pass • Ankle Flips • Split Jumps/Lunge Jumps • Countermovement Squat Jumps • Repeated Squat Jumps • Concentric Squat Jumps • Power Skips • High-Knee Run • Jump Jump Sprint • Backpedal • Backward Run • A-Walk, Skip, Run Progression • Overhead Squat • B-Walk, Skip, Run Progression • Bent-Leg Bound • Straight-Leg Bound • Ankle Taps • Quick Feet Sprint • Squat Jump Sprint • Triple Jump Sprint • Burpee Sprint • Lateral Shuffle • 10-Yard Movement Sequence • Carioca • High-Knee Lateral Skip • Dynamic Empty-Can • Hugs • Cheerleaders • Wipers • Scorpion • Endnotes • Recommended Reading • Index • Acknowledgments • About the Author

More information
ISBN	9781569757260
More	190 x 232 mm, 112 pp, ±250 photos

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