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Dynamic Stretching. Monica Nickoli, B.S., AT, ATC June 2016. Having a Proper Warm-Up Routine. Warm ups and stretching play a crucial role in athletic competition. In theory the goal of these routines are to increase athletic performance and decrease injury.
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Dynamic Stretching Monica Nickoli, B.S., AT, ATC June 2016
Having a Proper Warm-Up Routine • Warm ups and stretching play a crucial role in athletic competition. • In theory the goal of these routines are to increase athletic performance and decrease injury. • However, current practices or “standards” in warm up may have no effect or even be detrimental to both performance and athlete safety.
Different Types of Stretches: Static Passive Active Athlete actively takes the muscle to and end point and holds it Helps relax muscles opposite of contraction Makes up a good deal of Yoga Example: *morning yawn stretch* pulling your arms into horizontal abduction and holding it. • Athlete is relaxed and stretched muscle is taken to an end point by an outside force (apparatus or individual) • Good for relieving spasms and cooling down • Example: A teammate stretching your hamstring
Different Types of Stretches: Static Isometric Proprioceptive Neuromuscular Facilitation (PNF) Combination of Passive and Isometric stretching, involving a series of contractions and relaxations. This takes advantage of the muscle in a briefly inhibited state Good at increasing static range of motion Example: Contracting your leg against resistance then relaxing while your partner pushes further. • Athlete holds a contraction against force that keeps the limb from moving • Good at developing strength in tense muscles • Bad for adolescents who are not skeletally mature • Example: Push the wall calf stretch
Different Types of Stretches: Dynamic Ballistic Dynamic Slow controlled movements by the athlete in an attempt to get beyond normal range of motion Good at improving dynamic flexibility and serving as a warm up for sport Functional motions related to activity Example: Leg Swings • Quick repetitive movements (Bouncing) performed by the athlete in an attempt to get beyond normal range of motion • Relatively unsafe, may cause injuries • No real use • Example: repetitively going up and down on your toes.
Different Types of Stretching • Different types of activity (or inactivity) utilize different types of stretching • Routines should not be cookie cutter, it is better to tailor them to the task at hand • When developing a routine think about your goals!
What are YOUR goals and how will you get there? Sub goals Overall Goals Increase Performance? Reduce Risk of Injury? Therapeutic Rehabilitation? Relaxationor Cool Down? You don’t want to be the only team not stretching? • Resting Muscle Length • Increase Muscle Temperature • Increase Dynamic Motion • Increase Static Motion • Neuromuscular Facilitation • Mental Preparation • Increase/Decrease HR • Increased Blood Flow
Static vs. Dynamic Stretching Static Stretching Dynamic Stretching Active movement Increases heart rate Involves functional movements If overdone may be fatiguing Increase blood flow, muscle temperature, and oxygen delivery Increases Neuromuscular Function Helps with DYNAMIC ROM • Relaxing • Does not increase heart rate • Does not involve functional motions (not sport specific) • Little to no increase in localized blood flow • Subsequently no change in muscle temperature or oxygen delivery • Rarely involves neuromuscular components • Helps with STATIC ROM
For Athletics Before Competition Sub goals Overall Goals Increase Performance? Reduce Risk of Injury? Therapeutic Rehabilitation? Relaxationor Cool Down? You don’t want to be the only team not stretching? • Resting Muscle Length • Increase Muscle Temperature • Increase Dynamic Motion • Increase Static Motion • Neuromuscular Facilitation • Mental Preparation • Increase/DecreaseHR • Increased Blood Flow
For Athletics After Competition Sub goals Overall Goals Increase Performance? Reduce Risk of Injury? Therapeutic Rehabilitation? Relaxationor Cool Down? You don’t want to be the only team not stretching? • Resting Muscle Length • Increase Muscle Temperature • Increase Dynamic Motion • Increase Static Motion • Neuromuscular Facilitation • Mental Preparation • Increase/Decrease HR • Increased Blood Flow
On Sprint Performance and Vertical Jump The Acute Effect of Different Warm-up Protocols on Anaerobic Performance in Elite Youth Soccer Players; Needham, 2009 Population: 20 elite you soccer players (Mean age 17.2 ± 1.2 years) Intervention: 3 different warm up protocols in random order Static Stretch(SS), Dynamic Stretch(DS), Dynamic Stretch with 8 front squats + 20% bodyweight Resistance (DSR). Outcome Measures: counter movement jump, 10m sprint, 20m sprint . Immediately,3 min post, and 6 min post Results: Vertical jump performance following DSR was Greater than DS, which was Greater than SS at each time point. Sprint performance was increased in DSR and DS compared to SS at each timepoint. Interpretation: When compared to SS, DS improves performance of vertical jump and short distance sprints up to six minutes after warm ups. When adding fronts squats with an additional 20% of body weight, vertical jump performance was able to be further improved.
Long Term Effects on Sprinting Effects of Dynamic Stretch training on Lower Extremity Power Performance of Young Sprinters; Gunsoo 2011 Population: 28 high school sprinters Intervention: Four groups performed 12 weeks of different stretch protocols (No Stretch NS, Static Stretch SS, Dynamic Stretch DS, Static and Dynamic Stretch SDS) Outcome Measures: Each participant performed three 40 m sprints and the Margaria-Kalamen Power Test following their 12 week protocol. Results: At baseline there were no significant differences amongst participants. Following the 12 week protocol it was found that Participants in the DS and SDS showed significant improvements compared to the SS and NS groups. It was also found that participants in the DS group had better performance in the Margaria-Kalamen Power Test compared to the other 3 groups. Interpretation: Dynamic Stretching may improve sprint and power performance following a 12 week DS protocol.
On Reaction Time, Movement Time, Balance, and Agility Acute Effects of Static and Dynamic Stretching on Balance, Agility, Reaction Time and Movement Time; Chatzopoulos, 2014 Population: 31 female high school athletes (Mean age 17.3 ± 0.5 years) Intervention: Participants were tested 3 times one for each protocol (Static Stretch SS, Dynamic Stretch DS, No Stretch NS). Each testing session was 2-4 days apart. Outcome Measures: A stability board was used to assess balance. A reaction timing apparatus was used to asses reaction time and movement time. Athletes also performed the 505 agility test to assess their agility. All tests were performed immediately after their randomized stretching protocol. Results: In regards to balance, participants performed significantly better in the DS and NS protocols compared to the SS protocol. There were no significant differences in reaction time. Movement time showed a significant improvement in the DS protocol compared to the SS protocol, but not the NS protocol. Agility following the DS protocol was significantly improved compared to the SS and NS protocols. Interpretation: SS seemed to be acutely detrimental to performance during the balance and movement time tests. While the DS protocol acutely improved agility as compared to both the NS and SS protocols.
