Placing static stretches at the beginning of a training session interrupts the natural flow of an optimal warm-up and fails to prepare you fully for the dynamic movements that follow. However…
what you do just before your workout begins can have a big impact on what you are able to do during your workout. Don’t carry out routine static stretching before competition, but you can perform static stretching exercises before a workout if you need corrective exercise. Static stretching helps to improve your static (non-moving) flexibility, it does not do a good job at preparing your body to move quickly and efficiently.
That’s why I recommend more dynamic mobility exercises before every regular workout once you are not in need of corrective exercises. Here are the facts:
Dynamic Mobility exercises prepare your body completely for the vigorous movements that make up the main part of your workout. Most sports involve forceful, strenuous activity, and mobility exercises and drills stimulate your nervous system, muscles, tendons, and joints in a very dynamic manner, unlike stretching.
Static stretching exercises simply elongate a particular muscle or group of muscles. You can always do static stretches at the end of your workout as part of the cool-down. This is because they bring your body back toward a state of rest and recovery and allow you to focus on relaxing and lengthening the muscles that you have put under stress during your workout.