Dynamic stretching refers to active movements where joints or muscle groups go through their full range of motion.
This type of stretching should be utilized at the START of every practice or drill session to ensure that the muscles and joints are prepared to execute drill movements at the highest level. Because drill is essentially the rapid expansion and contraction of muscles, dynamic stretching enables the driller to ready themselves for the wide variety of techniques involved in any drill discipline.
A suggested regimen might be:
- Neck Rolls
- Shoulder Shrugs
- Arm Circles
- Hip Circles
- Active Quad Stretch
- Active Hamstring Stretch
- Active Quad Stretch
- Ankle Rolls
It’s important to work into all the muscle groups and joints associated with the movements to be performed at a given practice. YouTube will return many great results for active stretches so you can vary your routine with each practice!
IMPORTANT NOTE: Dynamic stretching is the OPPOSITE of STATIC STRETCHING. Static stretches are the ones we are probably most familiar with: the holding of muscle groups to facilitate lengthening the muscles. We do NOT want to use static stretches before any drill practice because the muscle fibers will be elongated, lose their elasticity, and become more prone to injury with intense, quick movement!