the way i look at it, the only reason static stretching is done is for a team get-togther. i don’t do any static stretching with my athletes and i have never had any problems or injuries. dynamic stretching seems to me as the only way to improve flexibility and speed. what do you guys think?
in high school we did static stretching. But since college it’s been all dynamic and I feel fine. I do some static before lifting during the summer is all and after workouts. but to warm up always dynamic
The purpose of static stretching is to relax and lengthen the muscles. Dynamic stretches gets the blood flowing, the CNS activated, and the muscles ready to go. I think you know my stance.
To me, there should be NO static stretching pre-workout/competiton. Save the static afterwards to prevent DOMS and to relax the muscles…like another cool-down method. I have my hands on Loren Seagraves active warmup and it is great. There are absolutely no static stretches, and though it fatigues the body a little bit, at first, when you get used to it, it will be great at getting the body ready to run.
Final thoughts…Static-bad…Dynamic-good…save the static for when you are done.
Peace.
400stud,
Your first paragrah is right on the money.
However different things work for each individuals and personally i need a combo of static and dynamic stretching before a workout and or meet. As i said before i jog 800 static stretch then do my drills )which i would consider static stretching) which are high knees, buttkicks, A’s,B’s, striaght leg bounds, karioka, etc. Then i do my specific dynamic stretches including walking lunges, and leg swings. I feel dynamic stretching alone is not enough and neither is static stretching.
I think part of personal preference is what you were brought up to do. I been static stretching before dynamic stretching my whole life (since i started playing sports at an early age) and that is just how my body gets ready to funtion.
Can you share what staic sretches you do before a workout/meet? Better yet tell us about your whole warmup.
Hey Quick,
I’m not sure A’s & B’s etc are considered static stretching, in the technical term of the word “static”. Static usually refers to when you are holding a stretch for a few sec’s to gain relaxation and length to the muscle. However, I think I know what yuor point was and I actually agree with you, in that you have to do both static and dynamic pre-workout/competition.
If, however, you neglect to do static and perform dynamic, and when you say dynamic, I am assuming you are referring to “ballisitc” type of stretches, such as leg swings both from side to side and front & back, let me tell you you are going to be in a world of hurting. That is when you travelling in the danger zone and are asking for trouble. In this case trouble being injury.
Your muscles and lig’s NEED static stretches pre-workout/competition. Stretched muscles help get more blood flow to them & more O2, not to mention helping get rid of any previous “kinks” from previous work.
You need to static stretch especially b4 competition or speed days, b/c EVERYTIME you spike up and have to do speed work, strecthed or not, you will ALWAYS be prone to injury.
SORRY@@@!! it was late and after a meet when i typed that post! i meant to say i consider my drills DYNAMIC! silly me…lol.
Originally posted by QUIKAZHELL
Can you share what staic sretches you do before a workout/meet? Better yet tell us about your whole warmup.
All right, then. I will give you my warmup that I had planned for this year before the Fully Dynamic warmup came about:
800m Jog
Static Stretches:
Chest Stretch
Arm Across Chest
Arm Behind Neck
Bend down and touch toes
Left Over Right/Right Over Left
Static Lunges
Sit and Reach
Butterflies
Pretzels (glute and lower back stretch)
Calves
400m Jog (on tempo days)/2x50m Strides (on CNS days)
Moving Stretches:
Leg Swings (front to back and side to side)
Ankle walks
Toe Walks
Walking Lunges
Carioca
Backwards Run
High Knees
A’s
B’s
Quick Leg Snaps
Fast Feet
2x30m buildups
Hurdle Mobility (on tempo days, might be moved to after main workout)
Then I strap on the spikes on CNS days and go. Tempo days I stay in reg. shoes.
What would you have to say about that? By the way, the cooldown involves a much longer static stretching routine and 2x50m strides as the final thing. This is what I had originally planned. It may or may not change, depending.
Questions, Comments, etc.?
Don’t forget about the use of some static stretching in between sets in the weight room while recovering.
I don’t recommend doing that because when lifting, especially for track, you are doing explosive lifts and want to generate as much power in each lift as possible. If you do static stretching you are relaxing your muscles inhibiting them from performing the movements explosively like they are supposed to be done.
SAVE THE STATIC STRETCHING UNTIL THE END!!!
I would do some light static work when doing GPP and other not maximal work such as pull ups. A functional hamstring stretch is dynamic in nature so the “loss of power” is not a problem.
I think static stretching before you sprint is ok as long as it is not too intensive. I like the idea of doing static stretches, dynamic,and then a low volume of plyos, this way if you lose tension in your muscles from the stretching you get some of it back. Usually I come to the track and alot of my muscles will be too tight so I stretch them out. If you come to the track not tight at all I would skip the static stretches. I definently think static stretching after you workout out and during the day is good under almost all circumstances. On a personal note I need to stretch more during the day so when I come to the track I am less tight.
Originally posted by 400Stud
[b]I don’t recommend doing that because when lifting, especially for track, you are doing explosive lifts and want to generate as much power in each lift as possible. If you do static stretching you are relaxing your muscles inhibiting them from performing the movements explosively like they are supposed to be done.SAVE THE STATIC STRETCHING UNTIL THE END!!! [/b]
400stud,
Yes you do want to generate as much power as possible during each lift but a key component in generating power is relaxation. As you stated you are relaxing your muscles when you are static stretching in between sets. This relaxation aids in recovery as well as lengthening the muscles. I said “some” static stretching as opposed to heavy or intense static stretching in order to avoid the problems you discussed. I have found this method to be MORE than effective in my own weight trainign over the past few years and I believe has played a big part in keeping me relatively injury free.
I do agree with you however about the eliminaiton of static stretching from preworkout/prerace running.
With a 500+ squat it is hard to argue with Tunnelvision!!!
Originally posted by Clemson
With a 500+ squat it is hard to argue with Tunnelvision!!!
Then I rest my case.
I have heard that static stretching between exercises is good, but from what I “know” about stretching the idea seems bad. But, what works for one may not work for another.
I don’t know about you guys but I find pnf and active isolated to be the best methods out there for flexibility.
nba,
pnf stretching is very good method to gain flexibility, but I caution you b/c they are also very risky b/c they can easily cause injury if not performed properly, due to the eccentric contraction phase.
I am using static stretching by myself, occassionally do some PnF on hamstring. I was told by a physio that PnF is only really good for muscles that go across two joints, I don’t know if that is true.
As Vito said PnF can be dangerous if performed badly.
What are good books for AIS, I have one written by Wharton’s any other?
Most pnf requires a partner…who here has someone that does pnf at a professional level every day?
As for the AIS book DMA posts…I don’t agree with their color zones…why not go to the source? AIS by Arron Mates is the same thing but a little more direct.
Agree with having a professional partner helping. I only let 2 people at track stretch me plus physio and chiro when I go.
Thanks for that book Clemson. Will look into it.
Remember in the intro they refer Arron as their mentor…they just puke up the same stuff they were told. As for being called the mechanic…no comment!!!