11 sources: 1 meta-analysis, 2 non-randomised trials, 5 randomised controlled trials, 3 systematic reviews
Physical · Practice
Pre-Workout Dynamic Prep
A short, task-specific dynamic sequence before lifting, running or sport: one way to carry out what the sources on the concept entry studied, dynamic and static stretching before explosive performance. Their conclusions are not yet recorded in this library, so this entry states no effect.
before each workout
Beginner-friendlyGym or field
Before you start
Keep early reps controlled; do not chase max range cold.
When to seek a professional
- Sharp or radiating pain during stretching, stop and consult a clinician.
- Sudden loss of range of motion or joint instability, seek a physical therapist.
- Numbness, tingling, or a recent injury, get medical clearance first.
How to do it
- Match the drills to the session, leg swings and hip openers before running, band work before pressing.
- Keep it brief and specific.
5–8 min of task-specific dynamic drills pre-session
The research behind this entry does not establish an amount, so this is a practical starting point rather than a research-backed number.
bands (optional)AthletesFor most adults
What the evidence says
What the sources say
This practice is one way to carry out what the sources on the concept entry (phys.flexibility.static-vs-dynamic) studied: dynamic stretching and static stretching before explosive performance, on their own and inside a full task-specific warm-up. Those sources are three systematic reviews (Behm 2016, Yamaguchi 2014, Opplert 2018), a meta-analysis (Li 2023), and randomised and non-randomised trials. Their conclusions are not yet recorded in this library, so this entry states no effect of dynamic preparation on performance and no comparison with static stretching. The full account, source by source, is on the concept entry this practice links to (phys.flexibility.static-vs-dynamic).
What we won't claim
- This protects against all training injuries.
- Static stretching first is better for performance.
- A rushed version equals the full warm-up.
11 sources: 1 meta-analysis, 2 non-randomised trials, 5 randomised controlled trials, 3 systematic reviews
- Agreement
- Direction recorded for 0 of 11 sources; not yet recorded for the rest.
- The claim's outcome
- Outcome not yet recorded
- Certainty
- No source states a certainty rating.
What each source measured and concluded (11)
systematic review · 2016
Behm et al. (2016) — Acute effects of muscle stretching on physical performance, range of motion, and injury incidence in healthy active individuals: a systematic review.
- How it was read
- read in full text
randomised controlled trial · 2017
Coons et al. (2017) — Dynamic stretching is effective as static stretching at increasing flexibility
- How it was read
- read in full text
randomised controlled trial · 2018
Blazevich et al. (2018) — No Effect of Muscle Stretching within a Full, Dynamic Warm-up on Athletic Performance
- How it was read
- read in full text
randomised controlled trial · 2013
Bishop et al. (2013) — Effects of static stretching following a dynamic warm-up on speed, agility and power
- How it was read
- read in full text
systematic review · 2014
Yamaguchi et al. (2014) — An optimal protocol for dynamic stretching to improve explosive performance
- How it was read
- read in full text
- What the review says it includes
- systematic review
- Studies and participants, as stated
- N = not reported participants across 137 studies
systematic review · 2018
Opplert et al. (2018) — Acute Effects of Dynamic Stretching on Muscle Flexibility and Performance: An Analysis of the Current Literature
- How it was read
- read in full text
randomised controlled trial · 2025
Aouadi et al. (2025) — Superiority of Dynamic Stretching over Static and Combined Stretching Protocols for Repeated Sprint Performance in Elite Male Soccer Players
- How it was read
- read in full text
meta-analysis · 2023
Li et al. (2023) — A systematic review and net meta-analysis of the effects of different warm-up methods on the acute effects of lower limb explosive strength
- How it was read
- read in full text
- What the review says it includes
- systematic review and meta-analysis
- Studies and participants, as stated
- N = [not reported] participants across 35 studies
non-randomised trial · 2008
Winchester et al. (2008) — Static Stretching Impairs Sprint Performance in Collegiate Track and Field Athletes
- How it was read
- read in full text
randomised controlled trial · 2017
Stuart et al. (2017) — Dynamic Warm-up Duration Does Not Influence Vertical Jump Performance
- How it was read
- read in full text
non-randomised trial · 2009
Taylor et al. (2009) — Negative effect of static stretching restored when combined with a sport specific warm-up component.
- How it was read
- read in full text
Key sources (11)
Every source below is shown with its study design and links to the original study. This is the audit trail.
systematic reviewAcute effects of muscle stretching on physical performance, range of motion, and injury incidence in healthy active individuals: a systematic review.
randomised controlled trialDynamic stretching is effective as static stretching at increasing flexibility
randomised controlled trialNo Effect of Muscle Stretching within a Full, Dynamic Warm-up on Athletic Performance
randomised controlled trialEffects of static stretching following a dynamic warm-up on speed, agility and power
systematic reviewAn optimal protocol for dynamic stretching to improve explosive performance
systematic reviewAcute Effects of Dynamic Stretching on Muscle Flexibility and Performance: An Analysis of the Current Literature
randomised controlled trialSuperiority of Dynamic Stretching over Static and Combined Stretching Protocols for Repeated Sprint Performance in Elite Male Soccer Players
meta-analysisA systematic review and net meta-analysis of the effects of different warm-up methods on the acute effects of lower limb explosive strength
non-randomised trialStatic Stretching Impairs Sprint Performance in Collegiate Track and Field Athletes
randomised controlled trialDynamic Warm-up Duration Does Not Influence Vertical Jump Performance
non-randomised trialNegative effect of static stretching restored when combined with a sport specific warm-up component.
Explore all 567 studies in Flexibility →
The full evidence base this focus area draws on, every study with its design and DOI.What it is for
Move more freelyPrepare my body before training