Which type of stretching is recommended to perform before high-intensity sports activities?

Dynamic stretching is recommended before high-intensity sports activities because it involves active movements that help warm up the muscles, increase blood flow, and enhance overall performance. This type of stretching mimics the activity to be performed, engaging the muscles in a way that prepares them for the demands of the sport. By incorporating movement, dynamic stretching also improves the range of motion and helps to activate the central nervous system, leading to better muscle coordination and power output during athletic performance.

In contrast, static stretching, which involves holding a stretch for an extended period, may lead to temporary decreases in strength and power if performed prior to competition. Ballistic stretching employs bouncing movements that can risk injury if not performed with caution, and Proprioceptive Neuromuscular Facilitation (PNF) involves more advanced techniques combining stretching with muscle contractions, making it less suitable for a general warm-up prior to intense activity.