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| Here is dynamic stretching routine that Coach Ciaravella uses with the Miami Sol of the WNBA. |
Here is dynamic stretching routine that Coach Ciaravella uses with the Miami Sol of the WNBA.
Sit Squats
- Standing with feet shoulder width apart.
- Toes facing straight ahead.
- Pushing the hips backward bending at the knees, quarter squat down.
- Bending at the knees only not the hips maintaining a flat back.
- 1 set 5 reps
Squat Ins and Outs
- Standing in a squat position.
- Rotate your toes in-ward and out-ward.
- In and out rotation is quick, no pause!
- 1 set of 5 reps.
Split Squats
- Stand with feet together and arms at side.
- Jump to a front lunge position.
- Return to start position and alternate legs.
- Jump to a back lunge position.
- Return to start position and alternate legs.
- 1 set of 5 reps
Lateral Lunges
- Squat down over one leg with the other leg fully extended. Get in contact with the floor for balance.
- Extend the support leg, squat down, shifting weight over to the other leg and extend the other leg and repeat.
- 1 set of 5 reps
Leg Raise
- Lying on your back.
- Push hips into the ground.
- Pull toes towards knees.
- Lift one leg straight up and lower it in a rapid motion.
- Athletes should increase peak leg height gradually.
- 1 set of 5 reps
Windmills
- Lying on your back with arms at shoulder height on ground.
- Legs fully extended.
- Try to touch your right hand with the left foot by lifting the right leg and cross it over toward the left hand.
- Keep shoulders on the ground and touch active leg to the ground!
- 1 set of 5 reps each side
Standing Leg Lift
- Standing upright using a support for balance.
- Swing the leg forward and out as far a possible, keeping the leg straight.
- When the leg swings under the hip, cycle the heel up under hips and kick the leg straight out in front as started.
- 1 set of 5 reps
Swing Through
- Find a support, face the support and us it for stability.
- Move one leg in front of the other.
- Swing the forward leg out to the side, as far as it will go, keeping leg straight and toe pulled towards knee.
- Let the leg swing downward and across the front of the rear leg.
- Perform bilaterally for ten repetitions.
- 1 set of 5 reps
Frog Hops
- In the push-up position, bring both knees forward between the hands, then place the feet back to the starting position.
- Perform the same movement this time bringing the knees outside the elbows. Alternating inside and outside the knees. Perform each movement five times.
Groiners (mountain climbers)
- In the push-up position, bring the right leg up to the right elbow. Do this with the left knee as well.
- Now perform the same movement with the knees outside the elbows.
- Alternating each time inside then outside the elbows, perform each movement five times.
Supermans
- Lifting both heels up to the ceiling and the hands at the same time. Perform ten times.
- 1 set of 5 reps
Iron Crosses
- This is the same exercise as Windmills but your chest is in the ground.
- Try to touch the heels to the hands.
- 1 set of 5 reps
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