There are several injuries an athlete can prevent if he or she warm up properly. A lot of experts say you should start the warm-up with the big muscle groups, which would be Pectorals, Quads, Calves, Core and so on. But the most common injuries are with Joints.
A physical trainer says he starts the team warms up from the bottom to the top trying to cover every single part of the body. He starts moving the Ankles in circles, up and down, he moves one with knees, trying to get a full round of motion with them, shortly after he moves one to the hips and lower back coming up with elbows, shoulders, and wrists, once the joints are feeling warm and ready he says now it’s time to move on to the big muscle groups, take a small jog, some squats and pushups and he guarantees you shall be ready for your training.
Now we have the question if stretching is good before training, the answer is no, when you stretch you reduce the capacity of contraction of your muscle, once you are overstretching is good for recovery. That’s a proper warm-up