STEADFAST TRAINING GLOSSARY
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Move through the range. Prepare for the task.
WHAT IS DYNAMIC STRETCHING?
Dynamic stretching uses repeated movement into and out of a stretch instead of a sustained hold. Examples include controlled leg swings and gentle arm sweeps through an appropriate range.
Here, dynamic stretching refers to controlled moving stretches. Ballistic stretching uses faster bouncing actions near the end of the range and is often described as a separate variation.
WHY IT MATTERS
Moving stretches can help connect flexibility work to the movements in the upcoming session. The choice should reflect the task: lower body preparation and upper body preparation do not need identical drills.
A useful coaching question is, “Does this movement help me prepare for what comes next?” A long list of unrelated drills can consume training time without answering that question.
WHAT IT CAN LOOK LIKE
| Step | What it looks like |
|---|---|
| Set up | Stand beside a wall or fixed support and hold it for balance. |
| Begin small | Move one leg forward and backward slowly, keeping the movement modest. |
| Repeat | Try a few controlled repetitions, allowing the leg to move through a tolerable range without throwing the torso. |
| Reassess | Switch sides. Increase the range only if you can keep the same control. |
The purpose is preparation, not setting a flexibility record. This example does not prescribe a universal number of repetitions or movement speed.
WHERE IT FITS IN A ROUTINE
Dynamic stretches can form one part of a warmup. General activity, such as easy cycling or walking, and progressively more specific practice also have roles. Moving stretches alone are not the complete warmup. NSCA guidance.
For a strength session, follow the relevant preparation with lighter practice sets of the planned exercises. Do not turn the preparation into a demanding workout before the main work begins.
WHAT DOES THE EVIDENCE SAY?
A randomized crossover study in 14 young men found immediate increases in hip flexion range after both static and dynamic stretching. It tested a particular joint movement in a small sample. It does not prove that every dynamic drill improves every exercise or produces lasting flexibility changes. Trial source.
FREQUENTLY ASKED QUESTIONS
Is every warmup exercise a dynamic stretch?
No. Easy cycling, marching and lighter lifting sets can prepare you for activity without necessarily taking a tissue into a stretch.
Is dynamic stretching the same as bouncing?
Controlled moving stretches do not require aggressive bouncing. Ballistic techniques use faster bounce like actions near the end of the range.
Can dynamic stretching replace all flexibility work?
The method should match the goal. Preparing for today’s session and pursuing a specific longer term flexibility change are different tasks. Track the outcome instead of assuming one method covers both.