Dynamic Stretching Workout
Stretch 1 2 3 4 5 6 7 8 9 10 11
Dynamic stretches improve the coordination, strength and elasticity of your muscles. These are performed before sprinting and jumping, running and swimming and weight training. Dynamic Stretching and ballistic stretching are not the same. With ballistic stretching you use momentum, rather then muscular control, to increase your range of motion. With dynamic stretching you are always in control throughout the entire range of motion; there are no bouncing or jerking movements.
As a general rule, you should perform dynamic stretches for 3 sets of at least ten repetitions, with about one-minute rests between sets of the same exercise. Begin each movement slowly, gradually increasing the speed and the range of motion of each exercise.
Dynamic Warmup Videos
Dynamic Stretch 1 - Standing Twist
Stand with your feet slightly wider than shoulder width apart and extend your arms to the side. From this starting position twist to the position shown by rotation on the balls of your feet and bending your knees. Reverse the motion to return to the start. Repeat the movement in the other direction to complete one repetition.
Perform 10 reps (10 twist to the right, 10 to the left).
Dynamic Stretch 2 - Chest Fling
This is a 3-part exercise. For the first part you stand with your fists together as shown in the top picture. Pull your arms back until they form a 45-degree angle as shown in the second picture. Return to the start to complete one rep. To perform the second part of this exercise assume the same starting position and pull your arms out to a 90-degree angle as shown in the third picture. Return to the start to complete one rep. To perform the third part of this exercise assume a starting position with your arms held together at arm’s length. Begin the exercise by pulling your arms back until they are completely straight as shown in the bottom picture. Return to the start to complete one rep.
Perform 10 reps for each exercise (a total of 30 reps). The first series should be performed slowly, the second at a moderate speed and the final series at a fast speed.
Dynamic Stretch 3 - Bending
Begin this exercise with your hands on your hips and your knees slightly bent. Keeping your back flat (by sticking out your chest), bend forward from the waist as shown, trying to touch your chest to your knees. Return to the start to complete one rep.
Perform 10 reps. For each rep bend forward slowly and rise quickly, increasing the upward speed with each rep.
Dynamic Stretch 4 - Neck Tilt and Rotation
This is another 3-part exercise. Stand with hands at your sides and move your head back and then down (top pictures) to complete one rep. For the second part of this exercise assume the same starting position and tilt your head to the right and left (middle pictures) to complete one rep. For the final exercise rotate your head to the right and left (bottom pictures) to complete one rep.
Perform 10 reps for each exercise. Perform all parts of this exercise very slowly, and do not use it if it causes any pain or if you have any neck injuries that it could aggravate.
Dynamic Stretch 5 - Squat
Stand with you r feet shoulder width apart, toes pointed slightly out, with your hands at your sides as shown. Bend your knees to the position shown while raising your arms until they are perpendicular to the floor. Stand up completely to perform one rep.
Perform 10 reps. Start each rep very slowly and gradually increase only the upward speed of each subsequent rep. You should perform the last five reps as fast as possible.
Dynamic Stretch 6 - Lunge
Stand with your feet should width apart, toes pointed straight ahead, and place your hands on your hips. Lunge forward and slightly to the right (about 30 degrees), until your rear knee almost touches the floor. Step back to the start by pushing off of your heels to complete one rep. Repeat with the other leg in the opposite direction.
Perform 10 reps in each direction. Start each rep very slowly and gradually increase speed.
Dynamic Stretch 7 - V-Up
Assume the position shown on your back with arms extended. Lift your right leg and your torso as high as possible and then return to the start to complete one rep.
Perform 10 reps with each leg, alternating legs as you do so. Start each exercise slowly and gradually increase all phases of this exercise until you are moving as fast as possible for the last five reps.
Dynamic Stretch 8 - Bend Walk
Assume the position shown, so that your knees are slightly bent and your right leg is directly in front of the left (as if standing on a line). Step forward with your left leg so that your heel is directly in front of the toes of your right leg. Return to the starting position then step forward with the other leg in the same manner. When you return to the start you will have completed one rep. Note: this exercise is usually performed for a specific distance.
Walk 15 yards, completing as many reps as needed. Always perform the downward portion of the exercise at a moderate speed, but gradually increase the speed of the upward portion so that you perform the last five reps as fast as possible.
Dynamic Stretch 9 - Swinging Kick
Stand so that you can hold on to a sturdy object as shown (a partner’s shoulder will also suffice). Swing the leg furthest from your support as shown, balancing on the ball of your other foot so that the opposite leg can swing through without touching the floor. Complete all the reps for one leg before facing the other direction and working the other leg.
Perform 10 reps with one leg and then change directions to work the other leg. Gradually increase the speed of the exercise so that you perform the last five reps as fast as possible.
Dynamic Stretch 10 - Rotation
Stand so that you can hold on to a sturdy object as shown (a partner’s shoulder will also suffice). Swing the leg furthest from your support as shown, balancing on the ball of your other foot so that the opposite leg can swing through without touching the floor. Complete all the reps for one leg before facing the other direction and working the other leg.
Perform 10 reps with one leg and then change directions to work the other leg. Gradually increase the speed of the exercise so that you perform the last five reps as fast as possible.
Dynamic Stretch 11 - Arm Circles
Stand with your arms extended out to your sides. Perform wide arm circles forward, gradually decreasing the size of each circle. Repeat the exercise in the other direction in the same manner.
Perform 10 reps (revolutions) in each direction, gradually increasing the speed of each rep.
