Dynamic stretching

Dynamic stretching uses general and sport-specific movements to prepare the body for activity.^{1Haff and Triplett (eds.), Essentials of Strength Training and Conditioning, 4th ed., p. 340.} Often called mobility drills, these stretches train movements rather than individual muscles: a walking knee lift, for example, mimics a sprinter’s knee drive.^{1Haff and Triplett (eds.), Essentials of Strength Training and Conditioning, 4th ed., p. 340.} Unlike ballistic stretching, the movement stays controlled, without bouncing, and the muscle stays active through the range.^{1Haff and Triplett (eds.), Essentials of Strength Training and Conditioning, 4th ed., p. 340.}

It’s the NSCA’s preferred stretching method for a warm-up, and ACSM recommends it before vigorous exercise as a possible aid to sport performance.^{1Haff and Triplett (eds.), Essentials of Strength Training and Conditioning, 4th ed., p. 340.},^{2Ozemek et al., ACSM’s Guidelines for Exercise Testing and Prescription, 12th ed., p. 367.} For increasing static range of motion, static stretching or PNF stretching may work better.^{1Haff and Triplett (eds.), Essentials of Strength Training and Conditioning, 4th ed., p. 340.}

In practice

• ACSM recommends 3 to 6 sets of 30 to 90 seconds, with 15 seconds’ rest, before vigorous activity; five or more days a week works best, though twice a week still helps.^{2Ozemek et al., ACSM’s Guidelines for Exercise Testing and Prescription, 12th ed., p. 367.}
• Start slowly and build range, speed or both, such as a 15 m knee lift progressing from a walk to a skip.^{1Haff and Triplett (eds.), Essentials of Strength Training and Conditioning, 4th ed., p. 340.} A full dynamic warm-up takes 10 to 15 minutes.^{1Haff and Triplett (eds.), Essentials of Strength Training and Conditioning, 4th ed., p. 340.}
• Begin with low volume and intensity because the drills demand balance and coordination, and expect some brief soreness when they’re new.^{3Schoenfeld and Snarr (eds.), NSCA’s Essentials of Personal Training, 3rd ed., p. 292.}
• The NSCA suggests covering 20 to 25 yards or meters per stretch and combining drills, such as a knee tuck with a lunge walk, to add variety and save time.^{3Schoenfeld and Snarr (eds.), NSCA’s Essentials of Personal Training, 3rd ed., p. 292.}