Top 10 Best Dynamic Stretches

Before every practice, we have the players do dynamic stretching. Dynamic stretching is a type of stretching that involves movement and is designed to improve range of motion and prepare the body for physical activity. Dynamic stretches are often recommended as part of a pre-game warm-up routine to help reduce the risk of injury and enhance performance. In this blog post, we’ll take a look at the best dynamic stretches to do before a sports game.

Walking Lunges

Walking lunges are a great dynamic stretch for the lower body. Start with your feet hip-width apart and take a large step forward with your right foot, lowering your body until your right knee is at a 90-degree angle. Push off your right foot and step forward with your left foot, repeating the lunge on the left side. Continue to alternate legs for 10-12 repetitions.

High Knees

High knees are a great way to warm up the lower body and improve coordination. Start by jogging in place, lifting your knees as high as possible with each step. Continue for 30 seconds to 1 minute.

Butt Kicks

Butt kicks are another great dynamic stretch for the lower body. Start by jogging in place and bringing your heels up towards your butt with each step. Continue for 30 seconds to 1 minute.

Leg Swings

Leg swings are a great way to warm up the hip flexors and glutes. Stand with one hand on a wall or another stable object and swing one leg forward and backward. Repeat with the other leg.

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Arm Circles

Arm circles are a great way to warm up the shoulders and upper back. Stand with your arms out to the sides and make small circles with your arms.

Shoulder Stretch

Stand with your feet shoulder-width apart and raise one arm straight up. Bend your elbow so that your hand is behind your head. With your other hand, gently push your elbow back to feel the stretch in your shoulder. Repeat with the other arm.

Side Lunges

Side lunges are a great way to warm up the inner and outer thighs. Start with your feet shoulder-width apart and take a large step to the right, bending your right knee and keeping your left leg straight. Push off your right foot and step back to the starting position, repeating the lunge on the left side. Continue to alternate sides for 10-12 repetitions.

Knee Hugs

Knee hugs are a great way to warm up the lower back and glutes. Stand with your feet hip-width apart and bring one knee up towards your chest. Use your hands to pull your knee towards your chest and hold for a few seconds before releasing. Repeat with the other leg.

Walking Toe Touches

Walking toe touches are a great way to warm up the hamstrings and improve flexibility. Start by taking a step forward with your right foot and reaching down towards your toes with your left hand. Return to the starting position and repeat on the other side, continuing to alternate sides for 10-12 repetitions.

Spiderman Stretch

The Spiderman stretch is a great dynamic stretch for the hip flexors and glutes. Start in a push-up position and bring your right foot up towards your right hand, placing it outside your hand. Straighten your left leg and push your hips towards the ground, feeling the stretch in your right hip. Return to the starting position and repeat on the other side.

Dynamic stretching is an important part of a pre-game warm-up routine. These 10 dynamic stretches will help to improve range of motion, reduce the risk of injury and enhance performance. Encourage your child to incorporate these dynamic stretches into their pre-game routine to help them prepare for their next sports game.