This video demonstrates three types of leg swings that runners and triathletes can incorporate into their dynamic warmup and warmdown.
Leg swings are designed to warmup muscles and increase mobility around the hip joint prior to activity. There are three movement patterns for these leg swings. The first two are based on the spiral-diagonal movement patterns that arise from the way muscles are placed on the skeleton system. These patterns are emphasized in PNF (proprioceptive neuromuscular facilitation) stretching techniques, and mimic normal movement patterns that combine various planes of motion. The third pattern follows the typical flexion/extension pattern through the sagittal plane used while running. As you perform the leg swings, think about actively controlling the movement patterns with particular focus on the glutes.
D1 (diagonal one) Pattern:
- Stand on your left foot (it is helpful to hold onto something with your left arm, like a wall or fence).
- Bring your right leg forward and across your body, and point your foot to the right—here, your leg is externally rotated (i.e. your right foot looks like it is kicking a soccer ball).
- Slowly swing the leg behind and away from your body until your right foot points to the left—as you do this, you are internally rotating the leg.
- This is the D1 movement pattern for the right leg. Repeat several controlled swings (e.g. 8-12) with the right leg and then do the same on the other side with the left leg.
D2 (diagonal two) Pattern:
- Stand on your left foot (it is helpful to hold onto something with your left arm, like a wall or fence).
- Bring your right leg forward and out away from your body with your foot pointing to the left—here, your leg is internally rotated.
- Slowly swing the leg behind and across your body until your foot is plantarflexed (toes pointed)—as you do this, you are externally rotating the leg.
- This is the D2 movement pattern for the right leg. Repeat several controlled swings (e.g. 8-12) with the right leg and then switch to do the same with the left leg.
Sagittal Pattern:
- Stand on your left foot (it is helpful to hold onto something with your left arm, like a wall or fence).
- With the leg straight, lift it in front of the body.
- Slowly swing the leg behind the body.
- This is the forward/backward movement pattern for the right leg. Repeat several controlled swings (e.g. 8-12) with the right leg and then switch to do the same with the left leg.
