Dynamic Leg Swings

Leg swings and dynamic leg swings are a type of exercise commonly used in goalkeeper training to improve flexibility, range of motion, and dynamic movement preparation. They involve standing and swinging one leg forward and backward or side to side in a controlled manner. These exercises target the hip flexors, hamstrings, glutes, and adductors, crucial muscle groups for goalkeepers who need to make wide stretches, quick dives, and agile movements to save goals.

The Difference Between Leg Swings and Dynamic Leg Swings

Leg Swings

Traditional leg swings are usually performed in a static standing position where the athlete swings one leg at a time either forward and back (frontal plane) or side to side (sagittal plane). These swings are meant to dynamically stretch the muscles, preparing them for training by improving flexibility and increasing blood flow.

Dynamic Leg Swings

When we refer to dynamic leg swings in the context of handball goalkeeper training, it implies a more active and sometimes more sport-specific variation of leg swings. These could involve adding elements like jumping, changing directions, or incorporating movements that mimic the actions of handball goalkeeping, such as lateral jumps or simulated save reactions while swinging the legs. Dynamic leg swings are designed not only to stretch but also to engage the muscles in a way that closely resembles the demands of a game situation.

Which Ones Are More Beneficial?

Both traditional and dynamic leg swings are beneficial for goalkeepers, serving different purposes within a training session:

Traditional Leg Swings are excellent at the beginning of a training session or as part of a warm-up routine. They help to gently prepare the muscles for the range of motion and activities to come, reducing the risk of injury and gradually increasing heart rate and blood flow to the muscles.

Dynamic Leg Swings are particularly useful after the initial warm-up phase, closer to the start of more intensive training or game simulations. They are beneficial for further engaging the muscles, improving neuromuscular coordination, and simulating the dynamic movements goalkeepers perform during a game. These exercises help transition the body from a state of warm-up to readiness for high-intensity actions.

When to Use Them?

Use traditional leg swings at the start of the warm-up to prepare the muscles for movement and to increase flexibility.

Incorporate dynamic leg swings after the initial warm-up, when the goalkeeper’s muscles are already warm, to further prepare the body for the dynamic and explosive movements required during training or a match.

In summary, both types of leg swings play important roles in goalkeeper training. The choice between them should be based on the training phase and the specific needs of the goalkeeper, ensuring they are physically and mentally prepared for the demands of their position.

Personally, I think it’s very important for goalkeepers to do some of the leg swings, dynamic leg swings, as well as knee raises and dynamic knee raises before a training or a match. 

Dynamic Leg Swings – Video With Examples of Exercises

In the video below, you can see a few options of dynamic leg swings and dynamic knee raises that can be used after goalkeepers are properly warmed up and prepared for dynamic movements such as these.

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