Sign up for our free newsletter! It's jam packed with info to increase speed, agility, quickness and soccer skills development. Please check your email after subscribing to confirm.


First Name:

5 key Dynamic Stretches for Warm up and Preparation

by Taylor Tollison

The goal of soccer training is improved performance, injury prevention, soccer skills and tactics. Improved performance should never come at the cost of an injured player. Goal #1 is injury prevention in a soccer conditioning program. Goal #2 is to improve performance.

What is dynamic stretching?  

It is used primarily before exercise or a game to prepare the body for the event to come. The advantage is it can be done in a specific manner. Dynamic stretching is different from static stretching in that it involves movement. I like to look at static stretching as putting the muscles to sleep. The rest of your warm up and dynamic stretching wake up the muscles. That is why it is not a good idea to stretch right before doing power and speed events. Because you want fully functioning and wide awake muscles for optimal speed.

Where can you do dynamic stretching?

Dynamic stretching can be done at the field, gym, or any space that allows for some movement.  

Who should do dynamic stretching?

Since this website relates to soccer I will keep my comments specific to soccer. That said, all soccer players should start their practice, game or training session with dynamic warm up exercises.   5 exercises I have included 5 exercises that can help prepare the body for exercise. The exercises include working anything from hamstrings to quads. By no means does this include all the exercises to be done before a workout but it will get you started. Just follow the images below for how to do the exercises.

To download the 5 dynamic exercises click here. You may put these on your website but please leave a link back to this site.