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Stretching For Athletes

Stretching For Athletes. Created By: Julie Cairone. Audience: Athletes. Types of Stretches. Dynamic Static. Types of stretching. Dynamic - Uses speed of movement, momentum and active muscular effort No held position Reduces muscle tightness. Examples -butt kicks -high knees

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Stretching For Athletes

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  1. Stretching For Athletes Created By: Julie Cairone Audience: Athletes

  2. Types of Stretches • Dynamic • Static

  3. Types of stretching • Dynamic - Uses speed of movement, momentum and active muscular effort • No held position • Reduces muscle tightness • Examples • -butt kicks • -high knees • -leg swings

  4. DYNAMIC

  5. Types of Stretching • Static- Reaching to a point of tension • Hold the stretch for AT LEAST 20-30 seconds • Injury Prevention Examples: Quad, Calf, Hamstring

  6. Don’t forget to hold for at least 20-30 seconds

  7. Muscle Spindles • Composed of muscle fibers • Prevent us from overstretching • Contract the muscle for 10 seconds • Then allow you to stretch farther

  8. Golgi Tendon Organs • Prevent us from over contracting • Muscle cells are recruited when a muscle contracts • Too many muscle cells will lead to over-contracting

  9. SO, which type of stretch should I do? • Prior to competition: • DYNAMIC stretching • Gets your muscles warm • Gets muscles ready for the quick movements they are about to endure.

  10. Post Competition: • STATIC stretching • Works on flexibility • Static stretching reduces strength and power within muscles. • So do not do it before! • Also, it reduces your Series Elastic Component • SEC gives you the torque and power to make quick moves

  11. Types of Static Stretches • Hamstring: Feet together, touch your toes

  12. Static Stretch • Quadriceps: Stand on one leg • Touch heel of other foot to buttocks

  13. Static Stretch • Calf: • Against a wall: Put one set of toes angled on a wall and Lean forward OR Spread one leg behind the other, push heel into ground

  14. Static Stretch • Groin: Sit in butterfly position • Slowly push knees to the ground

  15. Types of Dynamic Stretches • Butt Kicks: Alternately swing the heel of each foot up to the butt • Keep back straight • Use a smooth swinging motion produced at the knee joint • Chest over toes, pump your arms Video of Butt kicks: http://www.youtube.com/watch?v=UfCH8LMmLH8

  16. Dynamic Stretches • High Knee Walk: Stretches the Glutes • Step forward • Grab opposite shin • Pull your knee toward your chest • Keep back straight

  17. Dynamic Stretches • High Knees: Run in place • Try to get one knee as high as you can • Rotate knees in the air Video of High Knees: http://www.ehow.com/video_4460155__high-knee_-track-field-drill.html

  18. Dynamic Stretches • High Leg Kicks: Hamstrings • Stand up straight with your kicking leg just back of your plant leg • Kick your leg out and up in front of you • Keep leg straight the entire time • Kick as high as you can without bending knee • Do this with both legs Video of High Leg Kicks: http://www.youtube.com/watch?v=ZOpZeYiZUso

  19. Comparing and Contrasting • Gets you ready for quick movements • Gets your blood flowing to muscles • Use prior to competition • Does not improve flexibility • Increases flexibility • Hold stretch at least for 20-30 seconds • Use after competition • Decreases Series Elastic Component • Reduces the power coming from muscle fibers Dynamic Static

  20. Flexibility • Flexibility is directly related to stretching • There are three main types of flexibility • Dynamic (Kinetic) • Static-active (Active) • Static-passive (Passive)

  21. Dynamic Flexibility- is the ability to perform dynamic movements of the muscles to bring a limb through its full range of motion in the joints. Active Flexibility- is the ability to assume and maintain extended positions using only the tension of the agonists and synergists while the antagonists are being stretched. Passive Flexibility-is the ability to assume extended positions and then maintain them using only your weight, the support of your limbs, or some other apparatus.

  22. Influences Internal: -the type of joint -the internal resistance within a joint -bony structures which limit movement -the elasticity of muscle tissue -the elasticity of tendons and ligaments -the elasticity of skin

  23. Influences Con’t. External -the temperature of the place where one is training -the time of day -the stage in the recovery process of a joint (or muscle) after injury -age -gender - one's ability to perform a particular exercise

  24. REMEMBER TO: • TAKE CARE OF YOUR MUSCLES! • Because they take care of you • MAKE SURE YOU STRETCH! • Your flexibility is important* • Tight Hamstrings can lead to lower back pain • http://www.cmcrossroads.com/bradapp/docs/rec/stretching/stretching_4.html

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