Gone are the days of "hold" stretches, also known as static stretching, prior to working out. While there is still a place for static stretching new recommendations encourage what's call dynamic stretching. Dynamic stretching involves gentle, controlled movements designed to take you to the limits of your range of motion. Dynamic stretching does not involve jerky or bouncing movement, nor should it push the stretch beyond the normal range of motion. Movements should be fluid and controlled. Here are some recommended dynamic stretches as I've seen other coaches incorporate into their warm-up routine and as recommended by Runner's World Magazine:
1. Leg Lifts. Swing one leg out to the side, then swing it back across your body in front of your other leg, completing the full motion 10 times for each leg. If balance is an issue you may want to hold an object to stabilize yourself.
2. Buttocks Kicks. While standing tall, walk forward with an exaggerated back-swing so that your heels come up to your buttocks. If this motions is easy, try jogging while completing the buttocks kicks. Complete repetitions with 10 for each leg.
3. Pike Stretch. Get in a "pike" position, with your hips in the air. Put the ball of your right foot behind your left heel. With your legs straight, press the heel of the left foot down. Release. Complete 10 repetitions for each leg.
4. Hacky-sack Stretch. Lift your left leg up, bending the knee so it points out. Try to tap the inside of your left foot with your right hand without bending forward. The leg motion should mirror that of kicking a hacky-sack. Complete 10 repetitions for each leg.
5. Toy Soldier Keeping your back and knees straight, walk forward, lifting your legs straight out in front while flexing your toes toward the air. If this motion seems too easy you may try adding a skipping motion. Complete 10 repetitions for each leg.
6. Walking Lunges Step forward using a long stride, keeping the front knee over or just behind your toes. Lower your body by dropping your back knee toward the ground, slowly. Maintain an upright posture and keep your abdominal muscles tight. Complete 10 repetitions with each leg leading.
A great video has been developed on this to demonstrate through Runner's World:
