WARM -UP AND FLEXIBILITY
Purpose
and Effectiveness
Based on recent research it appears static stretching
is may be counterproductive as a warm-up, thus should not be done
prior to weight training, practice or competition. It seems a dynamic
warm-up protocol is a more effect method of warm-up prior to events
that require strength and power (9). However, stretching should be
performed in cool down phases of training and sports competitions.
Static stretching has
been shown to have an accute negative effect on power output and/or
peak torque (muscular strength) and speed (1, 2, 6, 7, 8, 13, 17,
18, 19, 21, 32, 33, 34, 35) The accute negative effects may have less
of an impact on trained athletes compared to the untrained non-athlete
(9, 30). although one study indicates static stretching for 30 sec
neither improves nor reduces muscular performance, results did show
dynamic stretching enhances muscular performance(36). Research indicates
static stretching does not improve speed in 100 yard dash (8). Although
static stretching was not detrimental to high speed performance in
soccer players, dynamic stretching as part of the warm-up was shown
to be more effective(22). Also, Stretching before activity does not
reduce delayed onset muscle soreness (10, 14, 15, 23). Furthermore,
in a recent review it was concluded stretching before exercise does
not prevent injury (28). This review was by Ian Shrier, MD, PdD, a
leading expert on stretching, (Affiliate with Centre for Clinical
Epidemiology and Community Studies, SMBD-Jewish General Hospital,
Montreal, Quebec, Canada). Specific studies that support this position
are found in the references list (3, 13, 20, 27, 29, 30, 31). On study
provided some opposition to this premise (23). Two studies support
the premise that strength levels are a greater issue relevant to the
occurrence of injuries then flexibility (16, 26). Reference
List
Flexibility is an important component of an effective training program.
Static flexibility is defines as the range of possible movement in
a joint and its surrounding muscles. Dynamic flexibility is defined
as the resistance of joint during movement. Range of Motion (ROM)
is the ability to go through a full range of movement about a joint.
Stretching is a means by which flexibility is improved. It has often
been credited with injury prevention. Although evidence to support
this claim is limited, a few studies indicate stretching may aid in
injury prevention. A properly developed and consistently performed
program of stretching will allow relative flexibility gains. Variables
contributing to individual flexibility differences are, age, gender,
joint structure, muscle bulk, connective tissue structure, stretching,
strength training movements not done through a full range of motion.
Types of Stretches
Stretches can be categorizes as ether Active
or Passive. Active stretching occurs when the person stretching supplies
the force of the stretch. Passive stretching occurs when a partner
or device provides the force of the stretch. The following methods
are use to stretch the muscles:
Static Stretch-is constant and the end position is held 10 to 30 sec.
and includes passive relaxation. There are several advantages to this
type of stretching, its easy to learn, does not elicit a stretch reflex,
helps relieve soreness. Although injury can result if intensity is
carried to far, there are no real disadvantages to Static Stretching.
Ballistic Stretch- involves bouncing movements where the end position
is not held. The big disadvantage to this type of stretching is the
high probability of injury. This method of stretching is not recommended.
Dynamic Stretch- Involves flexibility through the use of specific
sports movements and is often use as a specific warm-up. The movements
mimic the actual competitive sport movement patterns, e.g., track
high knees, diving twist and approach.
PNF Stretch- (Proprioceptive Neuromuscular Facilitation) is a type
of passive stretching where a partner provides the force for the stretch.
Benefits of this type of stretching are greater increases of ROM and
increases in strength. PNF is recommended only under close supervision
of a trained professional.
Base on the current research the following Dynamic Warm-up is recommended
before practice and competition and the Range of Motion Routine after
practice and competition.
Warm-up order
• Head to Toe routine
• High Knee Step-over 10 yd. x 2
• Lower leg swings 10 yd. x 2
• Carioca 10 yd. x 2 (very short stride and rapid foot action)
• Walking Lunges 10 yds. x 2 (one forward and one backward)
• Lateral Lunge with a twist x 6 steps each leg
• Speed Starts 10 yds x 4
• Hurdle Routine 2 x 6 step-under and step-over (Monday and Thursday
only)
