Dynamic stretches 

Perfect stretches before exercise!

No more hamstring tears, calf twinges or hip strains with these dynamic stretches outlined below. Perfect before a good workout plan. 

Dynamic stretches seem to be more effective at reducing muscle stiffness, which is thought to decrease the likelihood of muscle tears.

For this reason, many coaches now advocate static stretching away from competition to increase range of motion, and dynamic stretching prior to performing for injury prevention and preparation.

Dynamic flexibility has been used successfully used by trainers and coaches to increase flexibility and possibly lower the incidence of injury. 

Dynamic stretching consists of controlled leg and arm swings that take you slowly to the limits of your range of motion.

Dynamic Stretching Routine

The first thing to prior to any stretching routine –dynamic or not- is do some light Cardio such as a slow jog or a brisk power walk. 2 minutes should be adequate enough.

Now, outline a 10 meter area where you can undertake your dynamic stretches without being interfered with.

Walking Hamstring stretches

Your first stretch should be the hamstring walk out to the 10 meter mark. To do these simply place one of your heals on the ground about 6 inches in front of these other foot. 

Now tilt your Torso forward until you feel a stretch in the back of your leg, the hamstring. Hold this position for a brief period of 3 seconds and repeat on the other leg. Alternate each leg until you reach the 10 meter mark. Try and do some fast feet in between stretches.  

Quadriceps Holds

The quadriceps holds begin with a high kick into air, followed by the same leg coming back until you can hold your foot in your hand behind your back. 

Repeat this out to the 10 meter mark, holding for 3 seconds and changing leg each time. Similarly to the Hamstring Walk do some fast feet in between stretches.

Lunges

Lunges are great leg stretches for gluteus activation which helps improve power exerted by the body.  Place one leg out keeping it perpendicular to the floor. At the bottom position of the lunge explode upwards into a standing position. 

Alternatively, explode upward and while in the air switch your leading foot and land in lunge position. 

Really emphasize incorporating the gluteus and hips when driving up from the bottom position of the lunge. 

Again do these out to the 10 meter mark, changing feet every time.

Sumo Squats

Squats in a similar way to the lunges are another great leg stretches to activate the gluteus due to the hip movement. The sumo squats are done like the name suggest. Walk a few feet out, turn sideways and squat down with the feet just wider than shoulder width apart. 

Try and get the squat below 90 degrees and again really incorporate the gluteus by driving up through the heels. Again explode out of the squat into a standing position.