You get older, you become more susceptible to injuries. I tried some of these before swimming or tennis, and they have reduced injuries and soreness.
Dynamic warm up routine
1. Lunge with a twist. (good for hips flexor). 10X
2. Knee tucks. (stretches the glutes)
3. High kicks. (hips and your hamstrings)
4. Hip stretch
5. T push-ups. (shoulders)
6. Jump squats (quads)
7. Jump lunges. (hamstrings)
Mark Perry creator of BuiltLean shows a dynamic warm up routine, better than traditional stretching.