We are settling in with our program and doing fine. I am confused about stretching. I have a book called "Sports Stretch" respecting static stretching. It seems this book is out of date as I keep hearing about "dynamic (active) stretching". I guess the idea is to use active stretching prior to the pitching workout and use static stretching at the end. Do you know about this and if so can you provide an active stretching plan for a softball pitcher?

This book is not out of date. It is actually an excellent book. First of all, you have to make a distinction between warm-up and flexibility. The goal of a warm-up is to decrease injuries and improve performance wherever the goal of flexibility is to increase range of motion around a joint.

Static stretching is one way to increase flexibility, a very effective way. It has been thought for many years that static stretching as part of a warm-up would increase the range of motion, therefore, improving performance and reducing the likelyhood of injuries. However, it has never been really proved but it has been accepted.

In the last few years, many very good studies have shown that static stretching is not effective to reduce injuries and could also be detrimental to performance in power sports. So the question is not about whether static stretching is effective or not... it is excellent to develop flexibility but is it effective as a mean to warm-up (meet the warm-up goals).

Now, leading strength coaches are promoting the idea of a dynamic flexibility as a more effective way to prepare the body to perform while preventing injuries. Dynamic movements mimic closer the reality of sports. Static stretching should still be done but more at the end of a workout. However, it can still be part of a warm-up to stretch very tight muscle or to help the athlete feel "more ready" to perform. Some athletes just need some quiet time stretching to be mentally ready.

If you want a program for dynamic flexibility, I can certainly do that and you have also a good section on "dynamic warm-ups" in the video available on my website.

But a dynamic warm-ups should be comprise mostly of leg swings, shoulder rotations, joint movements, skippings, ABC's of running, lunges, etc.. any kind of gentle movement through a range of mation that will help the body get ready. In other words, it is "movement rehearsal" for the game. There are no ideal dynamic flexibility program.