Stretching For Athletes

Stretching For AthletesCreated By: Julie CaironeAudience: Athletes

Types of StretchesDynamic

StaticTypes of stretchingDynamic - Uses speed of movement, momentum and active muscular effortNo held positionReduces muscle tightness

Examples-butt kicks-high knees-leg swingsDYNAMIC

Types of StretchingStatic- Reaching to a point of tensionHold the stretch for AT LEAST 20-30 secondsInjury Prevention

Examples: Quad, Calf, Hamstring

Dont forget to hold for at least 20-30 secondsMuscle SpindlesComposed of muscle fibersPrevent us from overstretchingContract the muscle for 10 secondsThen allow you to stretch farther

Golgi Tendon OrgansPrevent us from over contractingMuscle cells are recruited when a muscle contractsToo many muscle cells will lead to over-contracting

SO, which type of stretch should I do?Prior to competition:DYNAMIC stretchingGets your muscles warmGets muscles ready for the quick movements they are about to endure.

Post Competition:

STATIC stretchingWorks on flexibilityStatic stretching reduces strength and power within muscles.So do not do it before!Also, it reduces your Series Elastic ComponentSEC gives you the torque and power to make quick movesTypes of Static StretchesHamstring: Feet together, touch your toes

Static StretchQuadriceps: Stand on one leg Touch heel of other foot to buttocks

Static StretchCalf: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

Static StretchGroin: Sit in butterfly positionSlowly push knees to the ground

Types of Dynamic Stretches

Butt Kicks: Alternately swing the heel of each foot up to the buttKeep back straightUse a smooth swinging motion produced at the knee jointChest over toes, pump your armsVideo of Butt kicks:

http://www.youtube.com/watch?v=UfCH8LMmLH8Dynamic StretchesHigh Knee Walk: Stretches the Glutes Step forwardGrab opposite shin Pull your knee toward your chest Keep back straight

Dynamic StretchesHigh Knees: Run in placeTry to get one knee as high as you canRotate knees in the air

Video of High Knees: http://www.ehow.com/video_4460155__high-knee_-track-field-drill.html

Dynamic StretchesHigh Leg Kicks: HamstringsStand up straight with your kicking leg just back of your plant legKick your leg out and up in front of youKeep leg straight the entire timeKick as high as you can without bending kneeDo this with both legsVideo of High Leg Kicks:http://www.youtube.com/watch?v=ZOpZeYiZUso Comparing and ContrastingGets you ready for quick movements

Gets your blood flowing to muscles

Use prior to competition

Does not improve flexibilityIncreases flexibility

Hold stretch at least for 20-30 seconds

Use after competition

Decreases Series Elastic Component

Reduces the power coming from muscle fibersDynamicStaticFlexibilityFlexibility is directly related to stretchingThere are three main types of flexibilityDynamic (Kinetic)Static-active (Active)Static-passive (Passive)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.InfluencesInternal:-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 skinInfluences Cont.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

REMEMBER TO:

TAKE CARE OF YOUR MUSCLES!Because they take care of youMAKE 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