The dynamic warm up is an often over looked part of ones training program. The word dynamic in this case means movement. The movements that you do to warm up should help prepare you for what you are about to do.
Typically you will see someone warming up by walking on the treadmill for 5 minutes and they are magically "warmed up" and ready to go. This is seen in many commercial type "health clubs". Although that may not be a bad start for someone who is highly sedentary. Regardless they should be progressing to something more DYNAMIC, and specific to their training program.
There are many different types of dynamic warm ups and variations that can be done. When you are making yours focus on movements that will help you get ready for the real task at hand. For instance if you are about to play tennis, you should focus on shoulders, lateral movements, building up to simple bounding type movements that mimic the game. Start slow and build up.
Here at The Rack we have a generic dynamic warm up that many of our athletes do before every training session. We have a 20 yard open space that allows for these movements to be done.
The Rack Dynamic Warm Up
Slow Moves (halfway 10 yards jog/walk to end)
high knee pull
quad walk with reach up
half squat laterals right
half squat laterals left
elbow to instep
crouch walk forward
crouch walk backward
Fast Moves (full distance 20 yards)
skip big circles forward
skip big circles backward
lateral shuffle arm swings right
lateral shuffle arm swings left
power skip for height