Dynamic Stretching Routine

I just googled it and there are several sites. One quote i think will interest you:
Current research work detailed in Medicine & Science in Sport and Exercise 33(3), pp354-358 and Journal of Strength and Conditioning Research, vol 15 (1): 98-101 suggests that the use of dynamic stretches - slow controlled movements through the full range of motion - are the most appropriate exercises for the warm up. By contrast, static stretches are more appropriate for the cool down.

I got that from this site: http://www.brianmac.demon.co.uk/dynamic.htm

Here is a site with the "standard" warm-up stuff and pictures.
http://orgs.jmu.edu/strength/JMU_Summer_2000_WebPage/JM...namic_flexibilty.htm

Click on "Dynamics" on the tabs down the left side. Pretty cool strength site from James Madison U.

ehs, here's what i'm using for our softball team for the first couple weeks of practice. As we get further along, I will shorten and modify it......

1/2 mile light jog


DYNAMIC MOVEMENTS:
High Knees
Butt kicks
Walking Lunges
Walking Leg kick/Toe touch
Carioca - emphasis on leg swing/hip turn
Explosive skips for height
Frog jumps - squat and explode forward

Body weight squats
Body weight squat jumps


Stretching - I'll let the girls do whatever they like, but I prefer a static stretch held for 3-5 seconds, release, and then repeat again for 3-5 seconds.


Accelerations - 10 yards 1/2 speed, 10 yards 3/4 speed. 10 yards full speed
10 push ups followed by a sprint
60 second drill - 5 down and backs in under 60 seconds

We do. Athletes Acceleration , Phone #508-699-2986. Best thing we have ever done. They cover dynamic stretching, speed development, agility training, weight lifting for baseball and several other areas. I highly recommend it.

I have my team do a dynamic warm-up that incorporates some flexibility and functional strength work as well. Look in this thread for a description:

Dynamic Warm-up Routine

stretching exercisesstretching exercises

We do dynamic stretching before practice and static stretching on weight room days.

We have a list on our web site I am trying to get up and running, but there are plenty on here.

Go to youtube and you can watch Wake Forrest go through their routine

Hurdles, Tumbling, and movement preparation exercises like: inchworms, angels, scorpion kicks, frankensteins, and shoulder dislocations <---
doesn't sound right but it can actually prevent tendonitis!

Dynamic stretching is definitely the way to go. I am surprised it has not been adopted more rapidly. I was first introduced to Acceleration which Coach May mentions above and it certainly steered me away from static stretching as a whole. It warms up the body while incorporating small amounts of strength, coordination, and flexibility. Great especially for youth baseball players that have not been introduced to weights.