Stretching that consists of functional, sport specific movements that prepare the body for activity. This includes short stretches (2-3 second holds) that involve controlled arm and leg movements that guide you gently through your range of motion.
Dynamic warmups increase core temperature, muscle temperature, elongates muscles, stimulates the nervous system and helps reduce risk for injury. This type of stretching is best utilized before activity while static stretching should be used to cooldown after activity.
Perform the following exercises over a distance of 20 yards. After performing each exercise, jog back to the starting line and begin the next exercise. This should take approximately 10 minutes.