3x Olympian Hazel Clark and Exercise Physiologist Shannon Grady to bring a new series to MileSplit. Tuesday Topics are set to tackle specific issues and training tips for the high school athlete. Tune in every Tuesday to dig into the sport science of Track & Field.
Unlock Your Stride - Dynamic Flexibility Exercises for High School Runners
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In the high-stakes world of high school running, where terrain challenges and repetitive impacts test young bodies, dynamic flexibility and mobility are essential for peak performance and longevity. Building on Week 2's Lactate-Based Dynamic Periodization, this installment of our educational series explores dynamic exercises that prime muscles, enhance range of motion, and prevent injuries. We'll cover the science behind these key exercises tailored for adolescent runners, ensuring high school athletes run stronger, smarter, and injury-free amid growth spurts and demanding schedules.
The Science of Dynamic Flexibility and Mobility for Runners
Dynamic flexibility involves active, controlled movements that stretch muscles through their full range, differing from static holds by incorporating momentum and mimicking sport-specific actions. Mobility, meanwhile, focuses on joint and tissue freedom, enabling efficient stride mechanics. For high school runners, these exercises are crucial: Research shows dynamic warm-ups reduce injury risk by 30-50% by increasing blood flow to muscles and joints, and priming the neuromuscular system. For high schoolers, this is vital during growth phases, where imbalances exacerbate risks like shin splints, knee or hip pain, but also boost running economy-the oxygen cost per stride-by up to 4%.
Why High School Runners Need Dynamic Exercises
Young runners often overlook flexibility, leading to tight hips, restricted ankles, limited hip function, and inefficient gaits that exacerbate overuse injuries like runner's knee or IT band syndrome, affecting 50% of cross country athletes.
Dynamic flexibility routines counteract this by activating key areas: ankles for propulsion, knees for stability, improved hip function for stride length and force absorption, and shoulders for arm drive. In running events, enhanced mobility supports explosive starts and sustained paces; in cross country, it aids hill navigation and uneven surfaces.
Essential Dynamic Flexibility Exercises
Incorporate 5-10 minutes pre-run, progressing from simple to complex. Focus on starting slow with good form. Perform dynamic flexibility exercises 3-4 times weekly.
1. Skips with Arm Circles (Forward/Backward): Easy skip forward for 15-20 meters steps, circling the arms forward from the shoulders. Repeat Easy skip backward for 15-20 meters, circling the arms backward from the shoulders.
2. Diagonal Steps (Forward/Backward): Easy diagonal step with the right foot for 2 steps, diagonal step with the left foot for 2 steps moving FORWARD about 15-20 meters. Repeat diagonal step with the right foot for 2 steps, diagonal step with the left foot for 2 steps moving BACKWARD about 15-20 meters .
3. Side Shuffle with Arm Swings: Side shuffle while swinging arms up and down for about 15-20 meters.
4. Caricoa: Step laterally crossing one leg in front and then behind the other while rotating the hips slightly for about 15-20 meters.
5. Open the Gate/Close the Gate: While moving forward, lift one leg with a bent knee to hip height, swing the knee out to the side to "open the gate" for about 15-20 meters. Repeat in the opposite movement- lift one leg out to the side then swing the knee in to "close the gate" for about 15-20 meters. The movement should be controlled and originate from the hip, not the torso.
6. Walking Knee Tuck: Walk forward and pull knee up to chest, hold for 2-3 seconds. Take 2-3 steps and repeat on the other side. Alternate legs for about 15-20 meters.
7. Walking Quad Stretch: Walk forward and pull foot up behind the leg and point knee to the ground, hold for 2-3 seconds. Take 2-3 steps and repeat on the other side. Alternate legs for about 15-20 meters.
8. Back Lunges with Twist: Step backwards into a lunge, twist torso over the back leg. Step backwards and repeat on the other side. Alternate legs for about 15-20 meters.
9. Walk-Outs: From standing, walk hands as far as possible while keeping heels on the ground. Then walk feet into the hands while keeping the hands on the ground. Repeat 3-4 times.
For barefoot integration, perform these drills barefoot on the track, grass, or other safe surface for enhanced foot-ankle synergy.
Overcoming Psychological and Practical Challenges
Dynamic routines can feel repetitive or "easy," tempting high schoolers to skip them amid busy schedules. Sticking to a dynamic warm up routine builds discipline, resilience, and "smart prep" for training and racing. Studies affirm: Consistency with dynamic warm ups slash injury rates and enhance speed. For teens, this means more consistent training days and confidence!
Stay Tuned for Week 4 - on Foundational Core Strengthening!
Hazel Clark Running Camps & Clinics provide world-class training for high school athletes of all abilities. Directed by Hazel Clark, a six-time U.S. national champion and three time Olympian 800m specialist. Hazel's elite racing and coaching expertise deliver unprecedented value to young athletes and coaches, fostering data-driven, personalized training methodologies for middle distance and cross-country success.
The MyBya App revolutionizes training for all levels of athletes with expert insights and analytics that turns heart rate and/or lactate data into personalized heart rate zones, training targets and workouts for any event and level based on an athlete's real-time physiology.