Coaching Association of Canada

Dynamic Stretching

Stage of Activity





5 - 10 minutes

Number of People


How it Works

Start with a thorough warm-up and appropriate static and active stretching exercises

Then do sport-specific movements in sets of 8 to 12 repetitions

Do movements slowly at first (e.g., half speed), and progress to faster movements

As movements get faster, the range of motion increases

A few sets may be necessary to reach the full range of motion

Stop if any signs of fatigue appear or form deteriorates

Leg action that mimics kicking a ball (soccer player)

High knee raises, with an emphasis on knee height and arm action (sprinter)

Initially, coaches should supervise this type of stretching to ensure correct form and appropriate intensity


Flexibility, warm-up, coordination


Can be used in all environments: field, court, pool, snow, ice, gym.