The old habit, static stretching (holding a stretch position for 20-30 seconds) to open a workout, turns out to be suboptimal for sports requiring speed and explosive power. Several studies show static stretching at the start can slightly reduce muscle power output temporarily.
A better-supported order: start with 5 minutes of light cardio to raise body temperature and blood flow, move to dynamic stretching (leg swings, walking lunges, arm circles) that moves joints through their range of motion, then follow with sport-specific movements at gradually increasing intensity.
Static stretching still has its place, just better suited to the end of a session, once muscles are warm, to support long-term flexibility recovery.
Most important: warming up isn't a 2-minute formality before a run. For high-intensity sport, allocate 10-15 minutes, a small investment that meaningfully lowers the risk of muscle and tendon injury.
