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    You are at:Home»Forums»Training & Conditioning Discussion»Flexibility»Dynamic vs Static stretching

    Dynamic vs Static stretching

    Posted In: Flexibility

        • Participant
          simon on March 22, 2005 at 5:54 pm #10584

          I read a lot about studies that have shown that static stretching reduces maximum power output, although I have not read the studies myself. This contradicts the way that I instruct my athletes to warm up.

          I specifically want to know how long this suppressing effect lasts (Minutes? Hours? Days?)

          I would alos be interested in the proposed mechanism for teh suppressing effect.

          Can anyone help and/or comment?

        • Participant
          QUIKAZHELL on March 22, 2005 at 9:52 pm #43163

          Perhaps Mike knows of some references.
          However check out this article. It will answer some of your questions.

          https://www.defrancotraining.com/articles/archive/articles_stretching-round.htm

          https://www.defrancotraining.com/articles/archive/articles_stretching-round2.htm

        • Keymaster
          Mike Young on March 23, 2005 at 12:42 pm #43164

          The effect lasts at least 20 minutes. I’ve been involved with 2 research projects involving elite and collegiate level speed / power athletes and significant detriments were seen 20 minutes after stretching. We didn’t test anything beyond that. I will be adding the first research paper to the site shortly. The second paper is still under review at MSSE.

          ELITETRACK Founder

        • Participant
          simon on March 23, 2005 at 4:07 pm #43165

          Quikazhell: Interesting articles. Nothing new (I think) but an excellent overview.

          Mike: Will be very interested to read paper(s). What sort of drop off in power would you expect after 20 minutes? What are the physiological mechanisms you propose for the drop off?

          I think that a stable warmup routine is a very important of preparation to compete. I mainly coach field eventers and have had success with jog, static stretch (mostly active, some passive / pnf patterns), general drills, event specific drills, warm-up attempts. The length of this process varies with the athletes’ body-weight — so jumpers may take an hour plus, a shot putter perhaps 30 minutes or less.

          The streching element forms an important social part of every practice, so I want to keep the same pattern in competition (but with perhaps less gossip!)

          My justification for retaining the static stretch is that the nervious system suppression is ‘wound up’ again by the drills and warmup attempts. Also (in major championships) because of callup procedures etc. there is often an hour between the last stretch and the first warmup attempt. I’d be interested in your views on this.

          Finally, have you any feeling for short static stretches before explosive activity (for example a sprinter touching his toes and holding for a few seconds before dropping into the blocks). I assume that this not long enough to suppress the nervous system?

        • Keymaster
          Mike Young on October 12, 2005 at 11:03 pm #43166

          Simon-
          Nice points. I know this thread is older but I just thought I'd follow-up. I've posted the article on the site. You can view it here.I don't think a 2-3 second stretch would have any ill-effects.

          ELITETRACK Founder

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