Elitetrack: Sport Training & Conditioning

I've been reading a lot lately about the benefits of dynamic stretching.  A lot of the articles I've been reading state that dynamic stretching is much better right before power events like the jumps, throws and sprints. 

The question I have for you all, is how much dynamic stretching one should do and for how long?

Also, and something I'd really like to learn more about is when should static stretching be done?

Most articles I've read say that static stretching should be done minimally right before events and should be done more earlier in the day when the muscles are tight and after the power events (jump, throw, sprint) is over. 

Any ideas and or links to any articles on this info would be greatly appreciated, I'm starting up a new warm-up routine for the team next week if the weather cooperates and I want to have some nice easy to understand tidbits to share with the kids on why we are moving more in the direction of dynamic stretching or depending on the feedback of this forum how much I should really limit static stretching

Thanks

Coach Glosser

WITH GREAT POWER COMES GREAT RESPONSIBILITY - BEN PARKER

yes pretty much only dynamic should be done before all events.  have you athletes warm up and finish their warm up about 12 minutes before competition then dynamic stretch, keeps the muscles loose, athletes still have a little sweat going and are completely ready for the race.  however they have to get used to this feeling, many of them might think they are working too hard and wont have anything left for their race, but this is exactly how they should feel.  each dynamic should be around 15-20 meters long, and shouldnt take much more than 5-8 minutes.  static stretching should only be done after competition, and even than look into pnf stretching which is really good for your athletes afterwards.  hope this helps, good luck

Thanks Track400

When you say you should do each dynamic for 15-20 meters,  are you talking about things like high knees, butt kicks, grapevines…

What other kinds of dynamics are doing?

Thanks

here is one example of what we do
walking high knees
lung half way
high knee lung
high knees
butt kicks
carioca left
carioca right
heel walks
toe walks
skips with arms side to side
skips with arms back and forth
skips with 4 high good skips in the middle
A-skips
Backwards run
inside/out side foot walks

Thanks track400

I'll add some of these into my warmup program I'm developing for our team.

Do you know of any sites that show pictures of some of these drills…..

Thanks,

Coach Glosser

I guess this would be a good place to ask this question:

To my understanding, static stretching should not be done before CNS stressful activities because it lessens the degree of power output.

Also, I have been told that static stretching longer than a few seconds (something like 4-5 seconds, not sure) causes proprioreceptors to fight against the stretch thereby eliminating the point of stretching any longer than that.

Having been told those two things, is this the reason that static stretching is not good before CNS stressful activities, because propriorecption has caused a tightening of these muscles and thereby decreases the ability for a stretch-reflex which is so important for such activities?

I'm not sure of the validity of any of this, could someone please clear up this matter for me?

trackhenson - 26 May 2007 10:05 AM

.......Also, I have been told that static stretching longer than a few seconds (something like 4-5 seconds, not sure) causes proprioreceptors to fight against the stretch thereby eliminating the point of stretching any longer than that….....

this is very interesting, i'd also like to know if this is true or not if anyone could confirm it, thx heaps