Elitetrack: Sport Training & Conditioning

Mike,

What does LSU do for mobility?

After a dynamic warmup we do a static flexibility series, a dynamic flexibility series, and then sprint drills and hurdle mobility / skill work. Occassionally, a second set of dynamic flexibility will be done after the hurdle work. Occassionally, static flexibility is performed at the end of the workout. Let me know if you need more specifics…..

Mike- is there a reason why you don’t static stretch after each practice?

Because it’s not really necessary and can potentially even have a bad effect on training. We typically wouldn’t do it on speed / power days. On these days we do other things for cooldown like multi-throws or something more dynamic.

Mike, please explain your rational for eliminating the static work after practice. Speed/power days sure, but tempo as well?

Phoenix-
We got mixed up somewhere….because we do it just how I think you’re thinking….we usually do our post-workout static work on general days or tempo days (for multi-athletes).

Can you please explain why static stretching after speed/power days can be detrimental?

It is not complementary to the training. That is, the message static stretching sends to the nervous system is opposite to what we want to accomplish on speed and power days.

Mike- it makes sense to what you are saying, but can you give me more information on non-static stretching on speed/power days.  i am assuming that this is the same for after meets?

Yeah, I’m curious too.

We might do such things as hurdle mobility, a multi-throw circuit, a foot / ankle / shin circuit, or do a more dynamic stretching routine.

Why not static work after speed sessions….say an hour after?

I think that would be fine.

I wanted to bring this thread back to people's attention because it is a good one. 

I know that on Speed/CNS days you want your power output to be high which is why I can understand not wanting to do static stretching post-workout.  But, what about DOMS?  I use a long static stretching routine after every workout and it does two things:

1) Reduces or eliminates andy DOMS.  In the early season I will still have some, but it's not as bad.

2) It relaxes the muscles.  I don't go home all tense and what not because I have taken the time to relax and cooldown and it is a good way to bring your body back down from a "working" state.

I am a big advocate for static stretching after a workout, especially CNS workouts.  The rewards for me have been too good not to include it.  Obviously what works for one isn't going to work for another, but my personal opinion is to incorporate it.

But, after I'm done static stretching, I still go do 2x50m strides on the track as well.  It manages to get any last tightness out. 

Thoughts?

Please be specific on when, how, and why! Your nervous system if taxed will be "ruptured" and spasm is likely to happen, I suggest using a Neuromuscular Stretch such as PNF, MET, or other modality.

Then static work can be done later….of course slower athletes you have less CNS stress even though you may be at 100% of your speed, so you can do more conventional static work.

When - Right after a 400m jog cooldown
How - ???
Why - to lessen DOMS and relax the body after working

What are PNF and MET stretches?  What are some other "modalities"? 

I'm offended by that "slower athletes" comment.  I hold my own.  Just because I'm not blazing fast doesn't mean I'm slow thank you very much.