Spiderman crawl (dynamic warm-up)

Another great exercise you can add to your dynamic warm-up is spiderman crawl. This exercise will help you develop functional range of motion in the hips and lower back while it'll increase strength in the arms, shoulders and core. 

Lunge with rotation (dynamic warm-up)

Another great exercise you can add to your dynamic warm-up is the forward lunge with rotation. This exercise primary targets the abs, hips, and legs - thighs and builds lower body strength and core stability.

Dynamic warm-up for swimmers (knee to chest)

Today I'm going to describe another dynamic stretching exercise, which is called knee to chest, thar is great for a swimmer's dynamic warm-up. Knee to chest warms up and builds dynamic flexibility in the hamstrings and lower back. It also challenges balance and core stability.

Procedure

1. From a standing position, lift tha right knee and pull it to the chest. Simultaneously raise yourself up on the toes of your left foot.
2. Hold this position for a count of two before returning to the standing position.
3. Pull the left knee to your chest while rising up on your right foot.
4. Continue alternating right and left sides until you perform 10 to 12 repetitions on each side.

Dynamic warm-up (caterpillar progression)

Today I'm going to show you a video of a dynamic stretching exercise, called ''caterpillar'', which is great for warming up the body. This exercise improves the dynamic flexibility of the shoulders, upper back, core, hamstrings, and lower legs, and it also helps keepin the body temperature elevated.

Dynamic stretching

An effective warm up will increase muscle temperature and the body's core temperature, and improve blood flow through the entire system. A warm up period is important before any athletic event or performance. There should be multiple goals for the warm up, including preparing the athlete both physically and mentally for the physical activity and competition ahead.

There are three major types of stretching that have been performed prior to sporting activities:

• Static stretching is a constant stretch held at an end point anywhere between 15 sec and 5 min.
• Dynamic stretching is an activity specific functional stretching exercise that should utilize sport specific movements to prepare the body for activity. Dynamic stretching focuses on movements patterns requiring a combination of muscles, joints, and planes of motion, whereas static stretching typically focuses on a single muscle group, joint and plane of motion.
• Ballistic stretching involves active muscle effort and uses a bouncing type movement to increase the range of motion without holding the stretch at an end position. Unlike static stretching, ballistic stretching triggersthe stretch reflex and can increase the likelihood of injury in individuals who have not progressed appropriately or do not have the correct training background for this form of stretching.