The general threads in this half of our warm up include
Soft Tissue Prep (usually started 10 min before practice). Daily soft tissue maitenence is a must. Extra time is spend on common areas like calves, groin, quads, lats/teres major, pecs, and so on. Athletes with individual movement prep programs may do those instead
Non Impact Based Joint / Muscular Prep. I personally feel soft tissue work and this step are crucial to do before running or other more dynamic stretching is performed. I get concerned when the body is not warm or soft tissue is not prepared to start aggressive running and jumping parts of a warm up. As you can see I have our girls work through neck, shoulders, wrists, hips, knees, etc.
Metabolic / Cardiovascular Prep – More traditional running and skipping type laps geared more at increasing body temperature following soft tissue and light joint prep.
Dynamic Stretching – Series of multi-plane dynamic stretches through full ranges of motion always with control and technique as the emphasis. See subtitles for more specific details, but I try to emphasize working from easier single planes to more complex or multi-plane movements.
In my view, during any warm up we are looking to
Activate the nervous and muscular system for the training load
Prepare the available range of motion that will be used during training
Increase body temperature
Move within all planes of movement, including rotational and expanded ranges needed for gymnastics
Practice critical “basics” of movement and gymnastics technique such as core control, landing mechanics, hollow/arch shapes, handstands, and more