Before a workout or race, a well conditioned/performance athlete would typically want to stick to 10-15 minutes of myofascial release, dynamic, and ballistic movements- avoiding static stretches will decrease the chance of injury. If you’re experiencing tightness during a workout, stick to dynamic movements consisting of continuous movement holding each stretch for no more than 2 seconds at a time.
Dynamic- requires the use of continuous movement patterns that mimic the exercise or sport to be performed. An example of dynamic stretching would be a sprinter doing long, exaggerated strides to prepare for a race. Mobility drills should consist of working through the range of motion held for no more than 2 seconds at a time.
Mollie Martin, CSCS
ACE-Certified Personal Trainer, Certified Health Coach, Certified Group Fitness Instructor
