Excessive stretching prior to exercise can decrease power and hinder performance due to neural fatigue. Stretching should therefore, be a part of a warm-up but not be too exhaustive, ideally be dynamic in nature and replicate the activity to follow. The duration of stretching will however, be dependent upon how long between the warm-up and the activity.
The purpose of the stretching routine is to take the joints of the body through a full range of motion (ROM) in preparation for the activity to follow.
The movement should be dynamic without being ballistic, i.e. you should avoid taking the joint to its extreme ROM in a powerful movement.
If performing heavy strength or power training (e.g. a 1 – 6 rep range), you should also perform a specific warm up for the activity to be performed.
This stretching routine should ideally be preceded by a low intensity aerobic activity such as jogging or rowing.
Neck – forward/ backward; side to side
Roll down – Walk hands out – Calf stretch (Down Dog) – High Plank – Up Dog – High Plank – Walk hands back
Rotation (dance embrace)
Hip opening (inside and outside)
Leg swings (linear and across)
Warm-up - Dynamic Stretching
This video will provide you with a dynamic stretching routine as part of your warm-up for exercise.