Using dynamic movements through the full range of motion of a joint. Dynamic stretching develops active range of motion while the agonist muscle (muscle in use) contracts while the antagonist muscle (opposing muscle) is carried through the lengthening process.
For example, in a leg swing, at the peak of the stretch (leg extending in front of you) the agonist would be the quadriceps and the antagonist would be the hamstrings.
Advantages: Extremely useful as warm-ups for athletes requiring a wide range of motion (rowers for example require a long range of motion in their legs for a longer stroke). Dynamic stretching prepare the joints for explosive movements
Disadvantages: Should be used gradually to those who have been properly taught the movements involved. If executed improperly, trauma may be experienced in the connective tissue from movements that are too fast or exceed the athlete’s range of motion.
With your left hand on a wall, stand on your right foot and swing your left leg backward and forward in an exaggerated kicking motion.