Warming up before exercise is important because it prepares you mentally and physically for the game.  In the past there was a strong focus on stretching, but over the last twenty years there have been mixed reviews and research regarding the benefits of statically stretching muscles. 

Warm-up – the sequence of activities you do prior to full speed game play, scrimmage or practice including stretching, plyometrics and/or drills.
Static stretching – traditional stretching exercises that put tension on muscles in a lengthened position and are held statically.
Dynamic stretching – movements that take joints and muscles through the full range of motion and are not held but performed in a controlled manner, gradually progressing in speed and intensity until optimal force can be generated without injury.
Plyometrics – exercises that focus on improving balance and muscles strength.

The focus of warming up should be to gradually increase your heart rate and circulation to deliver oxygen to muscles, to increase core body temperature, and to prepare your joints and muscles for participation in your sport. 

Traditionally, static stretching has been an integral part of warm-up routines. However, recent studies and reviews in sports medicine research suggest that static stretching before exercise does not prevent injury and does not improve performance. It is unclear at this time whether static stretching decreases performance.  If your players enjoy static stretching and would like to continue using it in their warm-up, it most likely will not hurt their performance unless they are stretching excessively (more than a minute per muscle).

Dynamic stretching is the most important part of warming up.  It prepares your joints and muscles for the movements required in your sport while increasing heart rate, circulation, and core body temperature.  In Ultimate, dynamic stretching means preparing your body for just about everything including lunging, bending, reaching, jumping, landing, running, twisting, pivoting, and shuffling.

The following describes an optimal warm-up for Ultimate:
- Jog/run until sweating
- Dynamic stretching (5-10 minutes)
- Plyos (do not do on tournament day) (5-10 minutes)
- Exercises that simulate your game, increasing in intensity (5-10 minutes)

When to Use Static Stretching 
After a workout is the ideal time to use static stretching.  Your players can increase their flexibility and help their muscles relax.  Stretching also increases awareness of injuries to muscles and joints. Unfortunately, no conclusive evidence exists indicating that stretching decreases post-exercise soreness.

Notes for Static Stretching
- Static stretching is best done after exercise or on your off-days after a brief warm-up.
- Stretching should be done without need to maintain balance.  Hold onto a chair or bench or sit on the floor.
- Ease into the stretch slowly and with control.  Do not bounce.
- Breathe deeply and exhale to relax into the stretch.
- Hold each stretch for 30 seconds.  Relax 10 seconds.  Repeat 1-3 times per muscle

Example set