In a study testing the “Effect of dynamic versus static stretching in the warm-up on hamstring flexibility”
twelve participants were randomly assigned to three interventions of 225 secs. stretch treatment on separate days
“The intervention study comparing the effects of static and dynamic stretching routines in the warm-up on hamstring flexibility demonstrated that dynamic stretching enhanced static as well as dynamic flexibility. Static stretching on the other hand did not have an impact on dynamic flexibility. Static stretches may be useful in the cooling down period of training for long term gains in flexibility.”
Dynamic stretching will aid in your performance by increasing flexion in the joints and increasing body temperature.
Before a workout, static stretching (which involves holding a stretch at a resting position for 30 seconds or more) decreases the ability to exhibit maximum power or strength for up to approximately 25-30 minutes after stretching.
If the resting muscle length is too long (too much static stretching overall), then one of the problems you encounter is that the stretch-shorten reflex does not work as well. Excessive flexibility such as the splits may be counterproductive for sports that do not require it because it will decrease your ability in power or strength movements.
The stretch-shorten cycle is also used for energy conservation such as “bouncing” out of the bottom of the squat with the hammies (Oly lifting, weightlifting, etc.) as they lengthen under tension, or in the plyometric moment on the calves/hamstrings during sprinting.
Avoid any high impact, jarring dynamic movement and instead include dynamic range of motion stretching into your warm-up such as arm circles, leg swings, butt kicks, walking lunge, etc.
And please don’t be the hot shot that “doesn’t need” to warm-up because well… they’re stupid.