Many sports teams are switching from static stretches to what is known as dynamic flex. Dynamic stretching is different than static stretching in the fact that a steady position is not held for a period of time. Instead, athletes are to use movement patterns and active muscle movements to prepare for activity. Kicking actions for the hamstrings as seen in the picture is one great stretch as well as arm circles while skipping, forward lunges with a full body twist, backward open skips and side lunges while in motion to add only a few.
The reason for this change is that this type of muscle preparation is useful for warming up the muscles for explosive and powerful movements. This is why many volleyball teams, especially at the collegiate level have made this switch. It still reduces the tightness of muscles so that tears and other injuries are prevented. Static stretching has actually been clinically proven to be worse for power athletes due to its cause of decrease in range of motion.
To see more detailed descriptions of different types of dynamic stretches check out this page:
http://www.sport-fitness-advisor.com/dynamic-stretches.html
I agree with this posting dynamic flex is known to be better for competitive athletes before competing in a practice or competition. Dynamic stretching is for injury prevention and preparation which is what you would want to focus on prior to competing.
ReplyDeleteAlthough dynamic flexing is the most efficient way to stretch before a competition, static stretching is known to be better for you to take part in after or away from a practice or competition because this type of stretch is known to increase your range of motion.
This post is a very informative one and should be shown to many high school coaches! So many teams are still stretching statically before practices and games. It is so much better for the body to stretch dynamically. An athlete should use static stretching after practice to relax the muscles.
ReplyDeleteDynamic stretching is ideal for sports that use quick bursts of speed or high jumping such as volleyball, soccer, football, etc. Sports that could do without it (but should still use it) are activities such as pitching in softball and baseball, golf, running, and swimming. However, dynamic stretching has proved to be healthier for any athlete.
A very good start to the project. I agree that dynamic stretching is valuable in athletes. The link has some very helpful animations. One reminder, be cautious with "clincally proven" perhaps, "supported" is safer language.
ReplyDeleteI have personally found that dynamic stretching has more effectively loosened me up before practices and games rather than static stretching. I find it odd that about only eight years ago, when I was playing middle school basketball, the only way we knew how to warm up was to sit in a circle and stretch. Now it is seen as ineffective and it is pretty much unheard of at the college level to only static stretch. Interesting topic Steph!
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