Superchop 7
10-29-2008, 07:57 PM
Do not confuse dynamic stretching with ballistic stretching
Dynamic stretching consists of controlled leg and arm swings that take you (gently!) to the limits of your range of motion. Ballistic stretches involve trying to force a part of the body beyond its range of motion. In dynamic stretches, there are no bounces or "jerky" movements. (9) Several professional coaches, authors and studies have supported or shown the effectiveness of dynamic stretching. Below are a few examples of support for dynamic stretching:
Mike Boyle uses a dynamic warm-up with his athletes. He goes through about 26000 workouts over the course of a summer. In 2002 he did not have one major muscle pull that required medical attention. (10)
Flexibility is speed specific. There are two kinds of stretch receptors, one measures magnitude and speed and the other measures magnitude only. Static flexibility improves static flexibility and dynamic flexibility improves dynamic flexibility which is why it doesn't make sense to static stretch prior to dynamic activity. There is considerable but not complete transfer of static stretching to dynamic stretching (11)
One author compared a team that dynamically stretched to a team that static stretched. The team that dynamically stretched had fewer injuries. (8)
There are few sports where achieving static flexibility is advantageous to success in the sport. Therefore according to the principle of specificity it would seem to be more advantageous to perform a dynamic warm-up which more resembles the activity of the sport.(12)
Dynamic Flexibility increases core temperature, muscle temperature, elongates the muscles, stimulates the nervous system, and helps decrease the chance of injury. (13)
Another author showed that dynamic stretching does increase flexibility. (11)
As coaches, trainers and parents we all want our athletes to lower their incidence of injury and increase our performance. Dynamic flexibility has been used successfully by trainers and coaches to increase flexibility and possibly lower the incidence of injury. It is the job of the coach or trainer to pick the method they feel is best suited for the sport and athletes. The above evidence supports the fact that static stretching prior to activity is not the best solution.
Static stretching does not necessarily lead to a decrease in injury and may decrease performance. If one purpose of the warm-up is to warm-up the body, would not static stretching actually cool the body down? If static stretching is not the solution to a pre-game warm-up what is?
Summary
Current research work detailed in Medicine & Science in Sport and Exercise 33(3), pp354-358 and Journal of Strength and Conditioning Research, vol 15 (1): 98-101 suggests that the use of dynamic stretches - slow controlled movements through the full range of motion - are the most appropriate exercises for warming up. By contrast, static stretches are more appropriate for the cool down at the end of the session.
References
Raphael Brandon, “Dynamic versus passive stretches”, Peak Performance Issue 150, page 10
Rod Pope, 'Skip the warm-up,' New Scientist, 164(2214), p. 23
Gleim & McHugh (1997), 'Flexibility and its effects on sports injury and performance,' Sports Medicine, 24(5), pp. 289-299.
Mick Critchell, Warm ups for soccer a Dynamic approach,page 5.
Rosenbaum, D. and E. M. Hennig. 1995. The influence of stretching and warm-up exercises on Achilles tendon reflex activity. Journal of Sport Sciences vol. 13, no. 6, pp. 481-90.
Knudson, D., K. Bennet, R. Corn, D. Leick, and C. Smith. 2000. Acute Effects of Stretching Are Not Evident in the Kinematics of the Vertical Jump. Research Quarterly for Exercise and Sport vol. 71, no. 1 (Supplement), p. A-30.
Tomas Kurz, www.scienceofsports.com
Mann, Douglas, Jones Margaret 1999: Guidelines to the implementation of a dynamic stretching routine, Strength and Conditioning Journal:Vol 21 No 6 pp53-55
www.cmcrossroads.com
Boyle, Mike, Functional Training for Sports, page 29
Kurz, Tomas, Science of Sports Training, page 236
Hendrick, Allen, Dynamic Flexibility training, Strength and conditioning Journal, Vol 22 no 5, Pages 33-38.
Frederick Gregory 2001 Baseball Part 1 Dynamic Flexibility, Strength and conditioning Journal Vol 23 No 1
__________________________________________________ __________________________________________________ _________
Just wanted to share this, I think Mike Boyle could teach Tuten a thing or two. Truth is, we need better training techniques to avoid injury. (especially groin)
Dynamic stretching consists of controlled leg and arm swings that take you (gently!) to the limits of your range of motion. Ballistic stretches involve trying to force a part of the body beyond its range of motion. In dynamic stretches, there are no bounces or "jerky" movements. (9) Several professional coaches, authors and studies have supported or shown the effectiveness of dynamic stretching. Below are a few examples of support for dynamic stretching:
Mike Boyle uses a dynamic warm-up with his athletes. He goes through about 26000 workouts over the course of a summer. In 2002 he did not have one major muscle pull that required medical attention. (10)
Flexibility is speed specific. There are two kinds of stretch receptors, one measures magnitude and speed and the other measures magnitude only. Static flexibility improves static flexibility and dynamic flexibility improves dynamic flexibility which is why it doesn't make sense to static stretch prior to dynamic activity. There is considerable but not complete transfer of static stretching to dynamic stretching (11)
One author compared a team that dynamically stretched to a team that static stretched. The team that dynamically stretched had fewer injuries. (8)
There are few sports where achieving static flexibility is advantageous to success in the sport. Therefore according to the principle of specificity it would seem to be more advantageous to perform a dynamic warm-up which more resembles the activity of the sport.(12)
Dynamic Flexibility increases core temperature, muscle temperature, elongates the muscles, stimulates the nervous system, and helps decrease the chance of injury. (13)
Another author showed that dynamic stretching does increase flexibility. (11)
As coaches, trainers and parents we all want our athletes to lower their incidence of injury and increase our performance. Dynamic flexibility has been used successfully by trainers and coaches to increase flexibility and possibly lower the incidence of injury. It is the job of the coach or trainer to pick the method they feel is best suited for the sport and athletes. The above evidence supports the fact that static stretching prior to activity is not the best solution.
Static stretching does not necessarily lead to a decrease in injury and may decrease performance. If one purpose of the warm-up is to warm-up the body, would not static stretching actually cool the body down? If static stretching is not the solution to a pre-game warm-up what is?
Summary
Current research work detailed in Medicine & Science in Sport and Exercise 33(3), pp354-358 and Journal of Strength and Conditioning Research, vol 15 (1): 98-101 suggests that the use of dynamic stretches - slow controlled movements through the full range of motion - are the most appropriate exercises for warming up. By contrast, static stretches are more appropriate for the cool down at the end of the session.
References
Raphael Brandon, “Dynamic versus passive stretches”, Peak Performance Issue 150, page 10
Rod Pope, 'Skip the warm-up,' New Scientist, 164(2214), p. 23
Gleim & McHugh (1997), 'Flexibility and its effects on sports injury and performance,' Sports Medicine, 24(5), pp. 289-299.
Mick Critchell, Warm ups for soccer a Dynamic approach,page 5.
Rosenbaum, D. and E. M. Hennig. 1995. The influence of stretching and warm-up exercises on Achilles tendon reflex activity. Journal of Sport Sciences vol. 13, no. 6, pp. 481-90.
Knudson, D., K. Bennet, R. Corn, D. Leick, and C. Smith. 2000. Acute Effects of Stretching Are Not Evident in the Kinematics of the Vertical Jump. Research Quarterly for Exercise and Sport vol. 71, no. 1 (Supplement), p. A-30.
Tomas Kurz, www.scienceofsports.com
Mann, Douglas, Jones Margaret 1999: Guidelines to the implementation of a dynamic stretching routine, Strength and Conditioning Journal:Vol 21 No 6 pp53-55
www.cmcrossroads.com
Boyle, Mike, Functional Training for Sports, page 29
Kurz, Tomas, Science of Sports Training, page 236
Hendrick, Allen, Dynamic Flexibility training, Strength and conditioning Journal, Vol 22 no 5, Pages 33-38.
Frederick Gregory 2001 Baseball Part 1 Dynamic Flexibility, Strength and conditioning Journal Vol 23 No 1
__________________________________________________ __________________________________________________ _________
Just wanted to share this, I think Mike Boyle could teach Tuten a thing or two. Truth is, we need better training techniques to avoid injury. (especially groin)