ELITETRACK Forum

Post Practice Stretching

2008-11-25T20:37:12-05:00

I’ve been reading through a lot of these threads and can’t seem to find what I’m looking for. Most of the threads talk about stretching before the workout. What do you guys recommend after a workout?

PNF

2003-08-17T06:56:48-05:00

I'm pretty confused with PNF stretching. What is it exactly and how can I use it? Also I saw in some earlier posts that MET stretches were used, what are those?

hip flexor

2006-02-24T21:33:16-05:00

hey
no mater how much i stretch the hipflexors, my hip is tilted to a point that it hinders smooth relaxed technically correct running.
so i was wondering what the counter muscle of the hip flexors are so i can get some balance in the strength relations. would that be the abdominal muscles or what?
thx in advance :bouncing:

increasing mobility in the sacrum/lower back

2007-03-22T16:00:57-05:00

Hey guys I am skeleton athlete looking to improve flexibility especialy in the low back sacrum region.
Just wondering if anyone had any info on increasing mobility in the sacrum/ low back region. Any specific stretching techniques or therapy that you know of that could help?

I am thinking that tightness in the anterior chain sepcificaly the psoas/ origin of rectus femoris may play a role in limiting flexibility of the low back, what do you think?
I have also been experimenting with Dr. Voyer's fascial chain stretching which has been helping to free things up.
Just looking for any other info that could help.
For more info on what type of flexibility I am looking for check out my post in the biomechanics section I have posted a video of the ideal start.

Aaron Matte’s AI stretching manual

2007-08-05T06:17:44-05:00

Anyone ever read Aaron Mattes AI stretching manual?

I saw it in Barnes and Noble the other night and it looked interesting and much more ind depth than your average flexibility book.

Static does not equal dynamic

2007-05-26T06:40:10-05:00

Always knew this anecdotally, but see it in print now…

Relation of anterior pelvic tilt during running to clinical and kinematic measures of hip extension
British Journal Sports Medicince 34:279-283

Conclusions The outcomes of this study indicate that anterior pelvic tilt and hip extension are coordinated movements during running. Static hip extensions flexibility measured using the modified Thomas test does not appear to be reflective of these dynamic movements.

stretching exercises for the 110m hurdles

2007-07-09T14:19:42-05:00

what are the most beneficial stretches for the 110m hurdles?

inner thigh muscles

2005-06-10T20:55:01-05:00

what exercises or stretches should i do to loosen my inner thigh muscles? my coach has commented that my running form and muscles seem too stiff and its affecting my frequency as a result. I’ve heard that doing stretching before sleep and after you wake up helps a lot? Anything more that i should be doing?

Dynamic Warmup Routines

2007-06-02T06:46:21-05:00

I thought it would be cool if we all shared our dynamic warmups and compared/contrasted them. I was also thinking about changing mine week to week so I don't get stale. Here is the one I have been using for a while:

(Over 30-40 meters)
Slow Acceleration run down and back
Skipping forward with arm spins forward, arm spins back
Skipping forward with exaggerated arm motion
Skipping backward with high knees
Skipping backward with butt kicks

(Over 30-40 meters)
Lateral Skipping down and back
Karaoke down and back
Running Butt kicks
Running Backwards with long strides

(Over 30-40 meters)
High Knee Skips up and out forward
High Knee Skips up and out backwards
Straight leg skips forward
straight leg skips backward

(Over 30-40 meters)
Jumping Jacks Forward 15 meter jog 15 meters
Jumping Jacks With high knee to leg extensions clapping under each extended leg
Skipping WIth Spins Clockwise/counterclockwise

(Over 15 meters)
Walk on Toes
Walk on Heels
Exaggerated heel-toe walk
Walking pull Knee to Chest Stretch
Walking Knee to elbow
Walking High Kicks
Walking Quad Stretch
Crossover Jumping Jacks

(Seven Each Leg)
Lunges Forward
Lunges Backwards
Lunges Elbow to opposite Knee
Side Lunges

Then I do some Hurdle stuff, then I'm finished.

Types of Stretches: ballistic, dynamic, active, passive, static, isometric, PNF

2006-12-11T05:35:57-05:00

Pretty much I believe all these stretches fall under these two catagories dynamic and static, dynamic more appropriate for warm-up, & static for cool down. I read this info.,

Just as there are different types of flexibility, there are also different types of stretching. Stretches are either dynamic (meaning they involve motion) or static (meaning they involve no motion). Dynamic stretches affect dynamic flexibility and static stretches affect static flexibility (and dynamic flexibility to some degree).

The different types of stretching are:

1. ballistic stretching
2. dynamic stretching
3. active stretching
4. passive (or relaxed) stretching
5. static stretching
6. isometric stretching
7. PNF stretching

Could you give me a suggestion on which ones would be more appropriate for me a (sprinter). What would be most appropriate for workouts and competing.