You have reached the Canadian website for Human Kinetics. Only orders shipping to a Canadian address can be completed on this website.


If you wish to continue click here, or contact the HK Canada office directly at 1-800-465-7301. If you wish to select the HK website for your region/location outside of Canada, click here

Human Kinetics Logo

Purchase Courses or Access Digital Products

If you are looking to purchase online videos, online courses or to access previously purchased digital products please press continue.


Mare Nostrum Logo

Purchase Print Products or eBooks

Human Kinetics print books and eBooks are now distributed by Mare Nostrum, throughout the UK, Europe, Africa and Middle East, delivered to you from their warehouse. Please visit our new UK website to purchase Human Kinetics printed or eBooks.

Feedback IconFeedback

Dynamic pre-event stretches for three flexibility levels

This is an excerpt from Stretching Anatomy-2nd Edition by Arnold Nelson & Jouko Kokkonen.

Dynamic Stretches (Preevent)

Ideally, dynamic stretches are done as part of a warm-up program just before engaging in an activity. Depending on your initial level of flexibility, it is recommended that you follow the suggested guidelines detailed here.


Beginner Level

  1. Dynamically stretch using a bobbing motion for 5 to 10 seconds each stretch.
  2. Rest for 5 to 10 seconds between each stretch.
  3. Repeat each stretch two times.
  4. Use an intensity level on the scale from 1 to 3, with light pain sensation.
  5. Dynamically stretch for a total of 5 to 10 minutes each session.
  6. Do these dynamic stretches as a warm-up procedure before engaging in an athletic event.
  7. Stay on this program at least four weeks before going to the next level.

Intermediate Level

  1. Dynamically stretch using a bobbing motion for 10 to 15 seconds each stretch.
  2. Rest for 10 to 15 seconds between each stretch.
  3. Repeat each stretch three times.
  4. Use an intensity level on the scale from 1 to 3, with light pain sensation.
  5. Dynamically stretch for a total of 10 to 15 minutes each session.
  6. Do these dynamic stretches as a warm-up procedure before engaging in an athletic event.
  7. Stay on this program at least four weeks before going to the next level.

Advanced Level

  1. Dynamically stretch using a bobbing motion for 15 to 20 seconds each stretch.
  2. Rest for 15 to 20 seconds between each stretch.
  3. Repeat each stretch three times.
  4. Use an intensity level on the scale from 4 to 7, with light pain sensation.
  5. Dynamically stretch for a total of 15 to 20 minutes each session.
  6. Do these dynamic stretches as a warm-up procedure before engaging in an athletic event.
  7. Stay on this level of the program for as long as you want.

Read more from Stretching Anatomy, Second Edition, by Arnold Nelson and Jouko Kokkonen.