Dynamic Stretching vs. Static Stretching: What’s Best for Pre-Game Warm-Ups?
Your Warm-Up Starts with Intention
A great game-day performance doesn’t start on the field — it starts in your preparation. This week, our focus at FLEX: Mind, Might, and Muscle has been on movement and mental readiness.
From our upper-back roll-out routine to mobility sketches and the “I’m arrived, I’m here” mantra, everything leads to one message: your warm-up sets the tone for performance.
But when it comes to stretching, not all methods are equal. Let’s break down the difference between dynamic and static stretching — and when to use each.
Dynamic Stretching — Activate and Prepare
Dynamic stretching uses active, controlled movements to prepare your muscles and joints for performance.
Think walking lunges, leg swings, hip rotations, or arm circles — movements that mimic what you’ll actually do in your sport.
Why it matters:
Increases blood flow and temperature
Activates key muscle groups
Enhances coordination and movement efficiency
Primes your nervous system for speed and power
Dynamic stretching tells your body and mind,
“It’s time to move — let’s go.”
Static Stretching — Relax and Recover
Static stretching is the classic hold-and-breathe method — staying in one position for 20–60 seconds, like touching your toes or a standing quad stretch.
While effective for flexibility, static stretching is best after your workout or game.
Post-game benefits:
Increases long-term flexibility
Reduces soreness and muscle stiffness
Supports relaxation and recovery
Doing static stretches before performance can actually decrease muscle power, so timing is key.
The FLEX Formula: Roll. Move. Breathe.
To build a warm-up that sets you up for success, here’s your game-ready sequence:
Breathe and Center
Start with a short grounding moment. The “I’m arrived, I’m here” mantra keeps your mind anchored before the whistle blows.Roll Out Tension
Start with a quick rollout session — upper back, calves, and hips. This releases tightness and improves tissue readiness. Pair ROLLOUTS with Contract/Relax breathing and muscle activation technique aka PNF stretching- Proprioception Neuromuscular Facilitation. PNF stretching improves flexibility and range of motion.How PNF Stretching Works:
Pre-stretch: The target muscle is gently stretched to its current range of motion.
Isometric contraction: The target muscle contracts forcefully against an external resistance for a few seconds.
Relaxation: The target muscle relaxes completely for a few seconds.
Repeat: The pre-stretch, isometric contraction, and relaxation sequence is repeated several times.
Move Dynamically
Flow through dynamic stretches that match your sport — lunges, rotations, and arm swings to fire up key muscle groups.
This four-step method connects body and mind — helping you move freely, think clearly, and perform at your peak.
FLEX Tip
Dynamic before. Static after.
Roll. Move. Breathe. Then play.
Guide for ROLLING out -
Pre-Game: 20- 30 seconds for priming and firing up muscle tissue.
Post Game: after competition ROLLOUTS are effective with up to 2 minutes or longer (or when change in body and mind takes place.)
That’s your performance-ready formula. Make it routine for ground breaking mental and physical fitness.
Your pre-game prep isn’t just about stretching — it’s about activating your whole system. Dynamic stretches fire you up. Static stretches calm you down. Both matter — but knowing when to use them separates good athletes from great ones.
Stay FLEXed — Mind, Muscle, and Might in sync.
