Injury Prevention: Dynamic Warm Up

More than 30 percent of recruits in basic training will suffer some sort of minor injury, and those injuries will most likely result in rephasal or reversion to later weeks of training. This is a devastating blow to recruits and their families because an injured recruit will not graduate on time. This Dynamic Warm Up is developed to properly stretch and warm up muscles, ligaments and tendons prior to rigorous of physical training, which will help reduce or prevent injury. You will do one set of each exercise for the indicated number of reps or time and should do this Dynamic Warm up prior to any vigorous exercise. You can find a video introduction to this warm up routine below to ensure you have the proper form or for another example or at http://www.youtube.com/USCGImagery in the “Training Center Cape May” playlist.

Plank w/ alternating hip flexion

1) Plank w/ alternating hip flexion
Sets: 01 Reps: 06 each leg (hold each rep 15 secs.)

 

Glute Bridge

2) Glute Bridge
Sets: 01 Reps: 06 (hold each rep 15 secs.)

 

Y’s on Deck

3) Y’s on Deck
Sets: 01 Reps: 06 (hold each rep 15 secs.)

 

Small-Big Arm Circles

4) Small-Big Arm Circles
Sets: 01 Reps (clockwise and counter clockwise): 06 (do each rep 02 secs.)

 

5) Squats

5) Squats
Sets: 01 Reps: 06 (do each rep 02 secs.)

    

Knee Hugs

6) Knee Hugs
Sets: 01 Reps: 06 each leg (do each rep 02 secs.)

 

Inverted Hamstrings with support

7) Inverted Hamstrings with support
Sets: 01 Reps: 06 each leg (do each rep 02 secs.)

  

Plank Running

8) Plank Running
Sets: 01 Reps: 06 each leg (hold each rep 02 secs.) This is different than the Plank w/alternating hip flexion because you are not holding it as long.

 

Reverse Lunge Alternating

9) Reverse Lunge Alternating
Sets: 01 Reps: 06 each leg (do each rep 02 secs.)

 

Important note: Please consult a physician prior to beginning any exercise regimen or program.  Be safe.

Workout designed by Kristy Graul, ATC, and Sherilyn Neri, MS, ATC

 

 

 

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