Static Stretching

ZSebag · 04-30-2006, 06:55 PM

So I've been reading around here and I heard static stretchng makes you slower/weaker? Now to me this sounded like theirs no way it can be true. But if it is, how so? Also if it doesn can anyone tell me what stretches won't make me slow.(I'm trying to get more flexibile to increase my 40 yd dash.)

RavensFan2k3 · 04-30-2006, 07:03 PM

I dont understand this either, can someone explain this?

CoachJBlair · 04-30-2006, 07:47 PM

I still like the static stretches and we have used them in every program I have been at (this includes a top 5 Junior College and a 1-AA team that played for the National Championship). The other type of stretching people talk about is Ballistic stretching. I don’t like these type of stretches due to the fact it can cause injury. It is also important to due some type of warm up before you stretch, I just put that in their due to the fact a lot of people forget to warm up before they stretch.

Here is a link that also gives you some info on stretching
http://www.beginnertriathlete.com/cm...?articleid=317

RavensFan2k3 · 04-30-2006, 08:14 PM

Quote:

Originally Posted by CoachJBlair

I still like the static stretches and we have used them in every program I have been at (this includes a top 5 Junior College and a 1-AA team that played for the National Championship). The other type of stretching people talk about is Ballistic stretching. I don’t like these type of stretches due to the fact it can cause injury. It is also important to due some type of warm up before you stretch, I just put that in their due to the fact a lot of people forget to warm up before they stretch.

Here is a link that also gives you some info on stretching
http://www.beginnertriathlete.com/cm...?articleid=317

why is it necessary to warm up before stretching?

Heisman2 · 04-30-2006, 08:53 PM

I suggest all of you pick up the Wharton's book of stretching by Jim and Phil Wharton, which regards Active-Isolated Stretching, which IMO is the best type to warm up with.

hvit · 04-30-2006, 08:55 PM

Personally, I like to do some dynamic stretching before I go out and play. Static stretches are just that, static, so they aren't going to stop you from tearing a muscle if caught in an awkward situation.

Ballistic stretching is definitely not good for you. You can get awesome flexibility from them, but you can also get injured from them.

ZSebag · 04-30-2006, 09:10 PM

Still curious for a definite answer, I plan on incorporating multiple types of stretching soon, but am starting with static stretching. I'm wondering if stretching will make me slow.

jboddy34 · 04-30-2006, 10:39 PM

well i've never really heard of it making you slower, but after doing both static and dynamic warm-ups i would highly recommend dynamic stretches. its a great way to get your whole body warmed up and you can generally work up a pretty good sweat going before doing your workout. try some jogs, bounds, shuffles, lunges, and other similar stretches/workouts to do a dynamic workout, i think you'll like it.

Damage6182 · 04-30-2006, 11:07 PM

Static stretching before and event can slow you down, with ethe exception of the hip-flexor all muscles should be stretched in a dynamic fashion. The theory is that you take the elasticity out of the muscle for a period of time by static stretching and while that is benficial to increase flexibilty, before an event it will take the spring out of your step so to speak.

Malodrax · 05-01-2006, 12:39 AM

static stretching DOES NOT make you slower, and should be a staple of most athletic routines. It has, however, been shown to decrease power output temporarily. Thus, you shoudn't static stretch prior to an event. Dynamic stretches should be done instead.

CoachJBlair · 05-01-2006, 05:33 AM

Quote:

Originally Posted by RavensFan2k3

why is it necessary to warm up before stretching?

Always warm up before you stretch! If your muscles aren't loosened up before you stretch it is very easy to tear or pull them. You should warm up for at least 5 minutes of fast walking or slow jogging. However, if you have been sleeping, sitting at a desk all day, or otherwise not moving around/walking much within 3-4 hours of your workout you should probably warm up for 10 minutes or so (3-5 minutes of walking, followed by 5-7 minutes of faster walking or slow jogging).

Robb_P · 05-01-2006, 06:48 AM

Quote:

Originally Posted by Malodrax

static stretching DOES NOT make you slower, and should be a staple of most athletic routines. It has, however, been shown to decrease power output temporarily. Thus, you shoudn't static stretch prior to an event. Dynamic stretches should be done instead.

Yep. Studies show that static stretching before an event can cause between a 5-30% reduction in power. However, static stretching when done seperately will increase flexibility and muscle contraction speeds.

RavensFan2k3 · 05-01-2006, 01:23 PM

Quote:

Originally Posted by Robb_P

Yep. Studies show that static stretching before an event can cause between a 5-30% reduction in power. However, static stretching when done seperately will increase flexibility and muscle contraction speeds.

How close before an event is considered before it?

Malodrax · 05-01-2006, 01:52 PM

Quote:

Originally Posted by RavensFan2k3

How close before an event is considered before it?

lfor example doing static stretches as part of your warmupbefore an event is prolly not the best idea.

SUFootball96 · 05-01-2006, 01:53 PM

here at SU we use Jump Stretch bands, the same thing that Jordan used, to warm up. All of our trainers tell us not to static stretch until after workouts because you will lose power. I don't know why you lose power, I just do what I am told and never static stretch until after workout.

I will be able to tell you how much of a difference it makes because I started useing the Jump Stretch Bands on febuary 2nd the same day we tested. We now have our final test next week so i will see if my numbers shot up or anything.

RavensFan2k3 · 05-01-2006, 02:35 PM

Quote:

Originally Posted by Malodrax

lfor example doing static stretches as part of your warmupbefore an event is prolly not the best idea.

wow...I've always stretched before lifting. So you shouldnt static stretch before lifting or running?

coach Hale · 05-01-2006, 03:51 PM

static stretching generally not recommned preworkout (stength, speed agility etc) relaxes nervous system, weakens stretch reflex , yes can make slower decrease neural activation

generally staic post workout

keep in mind before dymanic activity dynamic range of motion recommended

in my book maxcondition there is an entire chapter covering this subject

coach hale
www.maxcondition.com

RavensFan2k3 · 05-01-2006, 03:57 PM

so before lifting and/or running I should dynamically warm up? Could you give me some examples?

Robby_ #52 · 05-01-2006, 06:44 PM

An article I read with some of the top sports trainers towards their view on stretching, they all had the same view: A dynamic warm up is for before workouts and running. This is like flutter kicks, jumping jacks, etc. Stretching in motion. On the other hand, they say after workout and running (think like 3 hours after), you static stretch, to reduce cramping, and increase flexibility. They say to wait a long time after so the blood in the muscles has time to suside, so you are getting a more productive stretch.