Dynamic Stretching 


Dynamic stretching improves dynamic flexibility, which is basically kicking or drawing the legs up in a quick and rhythmic manner. Including dynamic stretches in your training will harvest many benefits. 

They can improve your tricks. 
They can increase your kicking speed. 
They improve the height of your kicks. 
They slightly increase the strength of your muscles and ligaments. 
Although these benefits sound nice, dynamic stretching in excess amounts can wear you out and can be very dangerous. Including dynamic stretching exercises in your flexibility training alone will not help you warm-up properly. Also they will not help you achieve the splits if that is your goal. However, these stretches will help your tricks. Tricks are easier to execute with a decent amount of dynamic flexibility and they will be smoother and higher; Moreover, the speed and height of your basic kicks will improve immensely as well.

The primary dynamic flexibility exercises are: 

Side stretch lift 
Front stretch lift 
Outside or Inside Crescent kicks 
I have provided a very short video clip that demonstrates all 3 of these stretches. If you wish to download this video please click here. 
Before including these stretches in your training please remember these basic rules:

Do not simply sling the leg up as hard as you can. You should have complete control over your movements throughout the whole stretch. If you kick too hard, too fast, and too high without any control you will strain your muscles. In the video you will notice when I kick I maintain my balance and my foot is always set back down gently after each kick.

Stay relaxed and perform these gently with plenty of focus and careful control.

Do these stretches in reps and sets for a training session. Try 10 reps with each leg for 2 sets for example.

Warm-up your muscles before doing these stretches. The warmer your muscles are the more elastic they are. You can probably do this by running around with your mouth wide open like a moron or jumping rope. Performing these cold is dangerous and unnecessary.