Dynamic Warm Up Stretches

Dynamic Stretches are the modern and effective method of warming up for running, athletics and indeed, any sports sessions of all types. They can be adapted according the exercise to be undertaken and movements required - for example in weights or circuits session you might wish to do more upper body dynamic stretches.

Why do Dynamic Stretches?

Prior to exercise, dynamic stretches perform all the functions of "warming" up that static stretches don't. They increase your heart rate and temperature and put your body through the range of movement it is going to perform during your session. A traditional static stretch for say 10-15mins will leave you cold and you muscles won't "fire" as they should as they have been held in a stretched condition.

Dynamic Stretching Exercises

Below is a sample of the exercises that you can do, which we believe would constitute a good and effective warm up for any running event. Many athletes jog before doing this, that is fine, and we'd suggest about 5 minutes worth, although if dynamic stretches are done well a warm up jog isn't essential.

For each exercise, move to a position that you can feel the muscles stretching in, before moving to the other leg, arm etc.

To view how to do any of these dynamic stretches just click on the picture and you'll be taken to a video clip of it. For each of the exercises where you are to move, we suggest a distance of about 20m is appropriate.

The aim of this exercise is to warm you up and not overly exert you - often this is the first exercise we do, either after a jog or upon arrival at the training venue.

Put your hands by your head and squeeze shoulder blades together. Brace your stomach and back. Take small steps forward dropping your back knee to about 6 inches from the floor. Try to ensure that your front lower leg remains vertical as you do the lunge.

There are two exercises here, which stretch different parts of the calf muscle out in preparation for exercise. The first is with a straight leg at the back and the second a bent leg. Again try to keep upright and with your core braced. There is a little too much of a double bounce in this video, try to stretch back once and then change legs

A very common exercise to be done by athletes, although not always for the reason of warming up. Many coaches, mistakenly use this as a drill to improve technique.

Regardless, the aim is to be light on your feet and lift your knees to a fairly high level, without having to lean backwards. Take short steps whilst doing the drill. Again this is a warming up exercise, so should not be done explosively.

This falls into the same category as the last one, a commonly used exercise by many coaches - not necessarily implemented for the correct reasons

Take short steps lifting your heels up to your backside. No knee lift is required for this drill. Some coaches ask that you put your hand behind you backside so you can feel your heels flick them - we suggest that you'd not do that when running normally so why do so here?

This exercise mobilises the hamstring. Walk in a marching fashion lifting your foot, keeping your leg straight, until you feel a gentle stretch on it - do not force this, it is a dynamic exercise, not a ballistic one to improve range of movement.

Most movements in running events are forwards, but a few are lateral, going round the bend on a track or round a corner in a road / cross-country event. So this exercise just stretches off this lateral muscles a little. VIDEO TO FOLLOW.

To loosen off your lower back bend forwards and backwards keeping your back straight. Again move with deliberate movements, rather than bouncing to avoid pulling a muscle (particularly in your hamstrings).

This is pretty self explanatory, swing elbows back to open up your chest, as per the video.

Move arms in front of your body with vertical swings - these can be straight up and down or out to the sides a little.

This a more strenuous stretch, which should be done towards the end of a warm up once other stretches on these muscles have been done.

Do a deep lunge, pulling your heel up to you backside as you come through as this replicates a running action, and after pull back to stretch your hamstring, pulling you to up as you do so