Dynamic stretching protocols using active movement to prepare muscles for performance.
Mechanism (Dynamic Warm-up)
- Active movements that prime the muscles for physical exertion while simultaneously increasing core and intramuscular temperature.
- Neural activation of the central nervous system, enhancing coordination and agility pathways.
Practical Protocol
- Duration: 5–10 minutes prior to the training session.
- Examples: Leg swings, arm circles, dynamic lunges, and high knees.
- Repetitions: 8–12 repetitions per movement, executed through a controlled range of motion (ROM).
Expected Benefits
- Optimal priming of muscle and tendinous structures.
- Reduced risk of acute muscle strains, tears, and unwanted tension.
- Enhancement of motor coordination and explosive performance metrics.