i wish i knew which of the two but i don’t even know the difference.. ill check tomorrow. but the run throughs are not sufficient. i know that. you should be properly stretched for all events just in case you dont’ pull yourself or hurt yourself
Unless you are chronically tight, as a speed/power athlete pre-meet and before any high intensity sprinting/jumping static stretching should be kept to a minimum. Studies have shown that static stretching causes a decrease in force output which is detrimental in speed/power sports. Most of your stretching should be included in a dynamic warmup going through the range of motion required in your activity. I believe static stretching with long holds should be done after the activity as a means to get the muscle back to resting length in order to help minimize recovery time as well as increase flexabilty.
in my case, im chronically tight. For example today, i didnt know what to do so i just did a bunch of static stretches, yet i’m still tight. It was horrible. I jumped 16’2″ (3ft from PR), and iinjured my quad and heels. What kind of dynamc stretches should i be doing?
I would do dynamic stretches for all lower body muscles and those of the trunk / core, especially the hip region. Swinging motions of the legs (leg swings and all variants, cobras, scorpions, etc.) are all good for loosening up.
