The benefits of flexibility training extend to athletes of all ages and abilities, wheteher elite, professional, or amateur. For the greatest benefit, flexibility training should begin in the childhood or teenage years and continue through life.
Quality of movement, is affected by flexibility. When athletes have command of their flexibility, they are able to perform exercise or events more strongly, quickly, and expressively. Flexibility aids in the development of conditioning and coordination as well as generating acceleration over a greater range of motion, thereby increasing speed.
A dynamic warm-up should take place prior to the dynamic flexibility exercises. Dynamic flexibility takes the body through progressive functional movements that challenge joint stability, mobility, and balance. Dynamic Flexibility increases core temperature, muscle temperature, elongates the muscles, stimulates the nervous system, and helps decrease the chance of injury.
Focus on going through full range of motion, maintaining good posture and form during these dynamic movements. Examples of some dynamic stretches are: forward lunges, lateral lunges, crossover lunges, invert hamstring stretch, and sumo squats.
REMEMBER without flexibility you will have limited mobility!!!