Dynamic Warm-Up (Mobility-as-Training)

A dynamic warm-up uses active, controlled movements that progressively increase range of motion and movement speed to prepare the body for activity. It belongs to the BALANCE/neuromotor domain because it develops and expresses active mobility (see mobility-vs-flexibility) and movement quality, in contrast to the passive, hold-and-relax static stretching of the * domain (see warm-up-types).

Functions:

• Raise muscle/core temperature and blood flow (the general warm-up; see warm-up-aerobic-general).
• Take joints actively through progressively larger ranges (mobility).
• Prime the nervous system, rehearsing the movement patterns of the session (the specific warm-up; see warm-up-specific).
• Activate stabilizers and rehearse coordination.

A common structure ("RAMP"-style): raise temperature → activate/mobilize → potentiate with movement-specific drills. Typical drill menu (each is its own module):

• exercise-leg-swings (front-back, lateral)
• exercise-arm-circles and shoulder swings
• exercise-hip-circles
• exercise-worlds-greatest-stretch
• exercise-inchworm
• exercise-cat-cow
• exercise-thoracic-rotations
• exercise-90-90-hip-switch
• exercise-deep-squat-hold
• exercise-ankle-mobility-drills
• exercise-shoulder-dislocates
• exercise-shoulder-cars / exercise-hip-cars

Note vs ballistic stretching: dynamic warm-up movements are controlled and progressively ranged, not the forceful bouncing/end-range bobbing of true ballistic stretching (ballistic-stretching); the latter carries higher injury risk and is not the same thing. Dynamic warm-up is now the preferred pre-exercise approach, with static stretching de-emphasized immediately before power/strength performance (see warm-up-types).

• Dynamic warm-up = active, progressively-ranged movements that warm tissues and prime the nervous system.
• Develops active mobility / movement quality (neuromotor domain), not passive flexibility.
• Structure: raise temperature → activate/mobilize → movement-specific potentiation.
• Controlled progressive movement ≠ forceful ballistic bouncing.
• Preferred pre-activity; static stretching de-emphasized right before power/strength work.

• mobility-vs-flexibility — why this is "mobility," not flexibility.
• warm-up-types, warm-up-specific, warm-up-aerobic-general — the warm-up framework it sits in.
• ballistic-stretching — contrasted (controlled vs bouncing).
• exercise-leg-swings and the other listed drills — the menu.