Side to side kick-through
Dynamic stretches are stretches that are performed with movement. In other words, the athlete is using an actual motion in order to stretch the muscle.
A good example of a dynamic stretch is a side to side kick-through. For a side-to-side kick-through, place your hands on a wall, keeping two to three feet away. Then, with the right knee slightly bent, swing the right leg to the right side and gently swing the leg to the left while swiveling the hips. Keep good posture. Feel the stretch in your hamstring muscle. Perform 10 slow kicks, and repeat with the left leg.
In general, static stretches should be held for 15-30 seconds. The dynamic stretches should be repeated for approximately 10 repetitions. If time permits, try to repeat each stretch two to three times during the stretching session.