These are the stretches that an athlete should perform before working out, practices, and games. They are active stretches that will help prepare the athletes muscles for the activities they are about to undertake. Perform a 5-10 minute warm up prior to beginning the dynamic stretches. The following is 3 examples of dynamic stretches:
Dynamic Hamstring Stretch - Stand next to a wall or railing and extend your outside arm straight out at eye level. Start with light kicks and kick your inner leg up to your hand so that you feel a stretch in the back of your leg. Turn around and repeat with the other leg. Do 10 repetitions with each leg.
Dynamic Groin Stretch - Stand facing a wall or railing about 2 feet away. Lean over and place your hands on the wall. Start with light kicks and kick one of your legs out and up to the side so that you feel a stretch in your groin area. Bring it back across your other leg and repeat. Repeat with the other leg. Do 10 repetitions with each leg.
Dynamic Arm Movement - Rotate your arms in a circle out to your sides. Then swing your arms forward and backward. Each movement should be done for about 10 seconds.
