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    You are at:Home»Forums»Training & Conditioning Discussion»Flexibility»Types of Stretches: ballistic, dynamic, active, passive, static, isometric, PNF

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

    Posted In: Flexibility

        • Participant
          fast-monkey on December 11, 2006 at 9:05 pm #12526

          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.

        • Participant
          flow on December 11, 2006 at 9:57 pm #60738

          ballistic is not dynamic and shouldnt be used.
          static stretching,  although having properties that suite more the demands of postworkout activities are not favorable all year long.

          pnf stretching is to my knowledge the best way to increase range of motion fast.

          dynamic stretching (as far as i know) does not increase overall range of motion but the acute flexibility within ones range of motion.

        • Participant
          fast-monkey on December 12, 2006 at 6:23 am #60739

          So you would recommend mostly PNF stretching for sprinters for pre-workouts with some (specific or acute dynamic stretching)?
          For static stretching would you recommended doing it once in a while like 3 times a week to prevent injury for post workouts. I don't want to over stretch or my season could end with a pulled ham. or something. What about Isometrics?
          Thoughts anyone?

        • Participant
          Daniel Andrews on December 12, 2006 at 6:33 am #60740

          You should work dynamic flexibility along with mobility drills, save the static and pnf for therapuetic work in recovery and the morning after.  As for isometric stretching, if it's isometric it's not a stretch, if it's a stretch it's not isometric.  Your muscle are made up of essentially sliding filaments which attached via cross bridges, effective stretching changes the cross bridge and band alignments, in ISOMETRIC activities the cross bridges would never detach and switch elongating the filament.

        • Participant
          fast-monkey on December 12, 2006 at 6:56 am #60741

          My resources stated these current facts:

          PNF stretching is currently the fastest and most effective way known to increase static-passive flexibility. It is not really a type of stretching but is a technique of combining passive stretching and isometric stretching in order to achieve maximum static flexibility.
          Actually, the term PNF stretching is itself a misnomer. PNF was initially developed as a method of rehabilitating stroke victims.
          PNF refers to any of several post-isometric relaxation stretching techniques in which a muscle group is passively stretched, then contracts isometrically against resistance while in the stretched position, and then is passively stretched again through the resulting increased range of motion. PNF stretching usually employs the use of a partner to provide resistance against the isometric contraction and then later to passively take the joint through its increased range of motion. It may be performed, however, without a partner, although it is usually more effective with a partner's assistance.

          Most PNF stretching techniques employ isometric agonist contraction/relaxation where the stretched muscles are contracted isometrically and then relaxed. Some PNF techniques also employ isometric antagonist contraction where the antagonists of the stretched muscles are contracted. In all cases, it is important to note that the stretched muscle should be rested (and relaxed) for at least 20 seconds before performing another PNF technique. The most common PNF stretching techniques are:

          the hold-relax
          This technique is also called the contract-relax. After assuming an initial passive stretch, the muscle being stretched is isometrically contracted for 7-15 seconds, after which the muscle is briefly relaxed for 2-3 seconds, and then immediately subjected to a passive stretch which stretches the muscle even further than the initial passive stretch. This final passive stretch is held for 10-15 seconds. The muscle is then relaxed for 20 seconds before performing another PNF technique.

          the hold-relax-contract
          This technique is also called the contract-relax-contract, and the contract-relax-antagonist-contract (or CRAC). It involves performing two isometric contractions: first of the agonists, then, of the antagonists. The first part is similar to the hold-relax where, after assuming an initial passive stretch, the stretched muscle is isometrically contracted for 7-15 seconds. Then the muscle is relaxed while its antagonist immediately performs an isometric contraction that is held for 7-15 seconds. The muscles are then relaxed for 20 seconds before performing another PNF technique.

          the hold-relax-swing
          This technique (and a similar technique called the hold-relax-bounce) actually involves the use of dynamic or ballistic stretches in conjunction with static and isometric stretches. It is very risky, and is successfully used only by the most advanced of athletes and dancers that have managed to achieve a high level of control over their muscle stretch reflex (see section The Stretch Reflex). It is similar to the hold-relax technique except that a dynamic or ballistic stretch is employed in place of the final passive stretch.

          Notice that in the hold-relax-contract, there is no final passive stretch. It is replaced by the antagonist-contraction which, via reciprocal inhibition (see section Reciprocal Inhibition), serves to relax and further stretch the muscle that was subjected to the initial passive stretch. Because there is no final passive stretch, this PNF technique is considered one of the safest PNF techniques to perform (it is less likely to result in torn muscle tissue). Some people like to make the technique even more intense by adding the final passive stretch after the second isometric contraction. Although this can result in greater flexibility gains, it also increases the likelihood of injury.

          Even more risky are dynamic and ballistic PNF stretching techniques like the hold-relax-swing, and the hold-relax-bounce. If you are not a professional athlete or dancer, you probably have no business attempting either of these techniques (the likelihood of injury is just too great). Even professionals should not attempt these techniques without the guidance of a professional coach or training advisor. These two techniques have the greatest potential for rapid flexibility gains, but only when performed by people who have a sufficiently high level of control of the stretch reflex in the muscles that are being stretched.

          Like isometric stretching (see section Isometric Stretching), PNF stretching is also not recommended for children and people whose bones are still growing (for the same reasons. Also like isometric stretching, PNF stretching helps strengthen the muscles that are contracted and therefore is good for increasing active flexibility as well as passive flexibility. Furthermore, as with isometric stretching, PNF stretching is very strenuous and should be performed for a given muscle group no more than once per day (ideally, no more than once per 36 hour period).

          The initial recommended procedure for PNF stretching is to perform the desired PNF technique 3-5 times for a given muscle group (resting 20 seconds between each repetition). However, HFLTA cites a 1987 study whose results suggest that performing 3-5 repetitions of a PNF technique for a given muscle group is not necessarily any more effective than performing the technique only once. As a result, in order to decrease the amount of time taken up by your stretching routine (without decreasing its effectiveness), HFLTA recommends performing only one PNF technique per muscle group stretched in a given stretching session.

        • Participant
          Daniel Andrews on December 12, 2006 at 7:22 am #60742

          All I can say is your resources are still stuck in the 1980's.  I don't know of a single succesful sprint training program based on PNF or Static Stretching as the modality to flexibility training.  It's usually a combination of Dynamic and Mobility training modalities.  Believe them if you want to or believe me or any other succesful coach on this board.

        • Participant
          flow on December 12, 2006 at 11:12 am #60743

          So you would recommend mostly PNF stretching for sprinters for pre-workouts with some (specific or acute dynamic stretching)?
          For static stretching would you recommended doing it once in a while like 3 times a week to prevent injury for post workouts. I don't want to over stretch or my season could end with a pulled ham. or something. What about Isometrics?
          Thoughts anyone?

          no i just listed some info to the stretches.
          i do:
          dynamic during warm up allways
          static in early gpp very light during warm up and cooldown
          while season progresses is ditch it during warm up and only do it during cooldown on easy days.
          than i drop it completely before compphase.

          pnf i´d like to do more often but cant.  i guess i´d do it all year round, especially in gpp and early spp.  not sure

        • Member
          Carson Boddicker on December 12, 2006 at 11:50 pm #60744

          I would also say that Active Isolated Stretching (AIS) is worthy of merit.  It is a great way to assist in the development of ROM and correct postural distortion/dysfunction.  For the most part I'd use it in the places where one would use PNF and perhaps static stretching (I don't use the static modality a whole lot), primarily PWO and towards the end of a regenration session. 

        • Participant
          utfootball4 on December 13, 2006 at 12:00 am #60745

          I would also say that Active Isolated Stretching (AIS) is worthy of merit.  It is a great way to assist in the development of ROM and correct postural distortion/dysfunction.  For the most part I'd use it in the places where one would use PNF and perhaps static stretching (I don't use the static modality a whole lot), primarily PWO and towards the end of a regenration session. 

          how do u perform ur AIS?

        • Member
          Carson Boddicker on December 13, 2006 at 2:06 am #60746

          Essentially you move into as deep of stretch as possible under voluntary control, continue to contract the antagonsit of the muscle you are stretching, then assist the strecth deeper for 1-2 seconds before your body can shut the muscle down in fear of tearing then repeat. 

          For example:
          With a hamstring strecth, (solo you'd be using a rope/stretch-rite/towel, partnered stretching can be used as well) you'd start in a supine position on the floor.  Next you'd actively raise your leg as high/as far back as possible.  Then, while still contracting the quad complex, you'd tug the rope to pull your foot back and intensify the stretch.  Hold for 1-2 seconds and repeat.  As far as repetions go, I've certaily mixed it up, but have found the range of 6-10 to be about as good as you'll get for that day. 

          A good rule of thumb at the last part where you are pulling the rope/partner is pushing the stretch deeper, the pull/push should not add any more than an additional 10% to the ROM that you can achieve actively. 

        • Participant
          flow on December 13, 2006 at 4:09 am #60747

          i could imagine this modality would be contraindicated to strength?

          Essentially you move into as deep of stretch as possible under voluntary control, continue to contract the antagonsit of the muscle you are stretching, then assist the strecth deeper for 1-2 seconds before your body can shut the muscle down in fear of tearing then repeat. 

          For example:
          With a hamstring strecth, (solo you'd be using a rope/stretch-rite/towel, partnered stretching can be used as well) you'd start in a supine position on the floor.  Next you'd actively raise your leg as high/as far back as possible.  Then, while still contracting the quad complex, you'd tug the rope to pull your foot back and intensify the stretch.  Hold for 1-2 seconds and repeat.  As far as repetions go, I've certaily mixed it up, but have found the range of 6-10 to be about as good as you'll get for that day. 

          A good rule of thumb at the last part where you are pulling the rope/partner is pushing the stretch deeper, the pull/push should not add any more than an additional 10% to the ROM that you can achieve actively. 

        • Member
          Carson Boddicker on December 13, 2006 at 11:47 am #60748

          i could imagine this modality would be contraindicated to strength?

          [quote author="wsgeneral" date="1165955838"]
          Essentially you move into as deep of stretch as possible under voluntary control, continue to contract the antagonsit of the muscle you are stretching, then assist the strecth deeper for 1-2 seconds before your body can shut the muscle down in fear of tearing then repeat. 

          For example:
          With a hamstring strecth, (solo you'd be using a rope/stretch-rite/towel, partnered stretching can be used as well) you'd start in a supine position on the floor.  Next you'd actively raise your leg as high/as far back as possible.  Then, while still contracting the quad complex, you'd tug the rope to pull your foot back and intensify the stretch.  Hold for 1-2 seconds and repeat.  As far as repetions go, I've certaily mixed it up, but have found the range of 6-10 to be about as good as you'll get for that day. 

          A good rule of thumb at the last part where you are pulling the rope/partner is pushing the stretch deeper, the pull/push should not add any more than an additional 10% to the ROM that you can achieve actively. 

          [/quote]

          I'm not sure I understand what you are trying to say.  Can you rephrase that? 

        • Participant
          utfootball4 on December 13, 2006 at 11:51 am #60749

          Essentially you move into as deep of stretch as possible under voluntary control, continue to contract the antagonsit of the muscle you are stretching, then assist the strecth deeper for 1-2 seconds before your body can shut the muscle down in fear of tearing then repeat. 

          For example:
          With a hamstring strecth, (solo you'd be using a rope/stretch-rite/towel, partnered stretching can be used as well) you'd start in a supine position on the floor.  Next you'd actively raise your leg as high/as far back as possible.  Then, while still contracting the quad complex, you'd tug the rope to pull your foot back and intensify the stretch.  Hold for 1-2 seconds and repeat.  As far as repetions go, I've certaily mixed it up, but have found the range of 6-10 to be about as good as you'll get for that day. 

          A good rule of thumb at the last part where you are pulling the rope/partner is pushing the stretch deeper, the pull/push should not add any more than an additional 10% to the ROM that you can achieve actively. 

          how long would a session last, seems like it would take 15-20mins.

        • Participant
          flow on December 13, 2006 at 1:59 pm #60750

          sorry : )
          does AIS go well with speed and strength sessions or is it (like it would b in the case of static stretching) a contradiction to work AIS on those days or in those cycles?

        • Participant
          Daniel Andrews on December 13, 2006 at 4:22 pm #60751

          yes, it would be preferred to NOT use this in conjunction with speed and strength activities or even distance running.  It would be a preferred method over static stretching as part of a therapuetic or cooldown session or something you do after a long car ride or wake up in the morning.

        • Member
          Carson Boddicker on December 14, 2006 at 2:06 am #60752

          I tend to avoid its use prior to activities and use it in the regeneration module (following some workouts, and early morning regeneration sessions).  With that said, however, I've implemented it prior to workouts in athletes with certain tightness (eg piriformis syndrome) that were it was hampering performance.

        • Participant
          fast-monkey on December 15, 2006 at 8:04 am #60753

          From what I have read,

          1. Some light static stretching can be done in pre-season with a
              dynamic warm-up & static cooldown.
          2. Early-Season: dynamic for warm-up & static for cool-down.
          3. Late-Season: dynamic for warm-up (no stretches for cool down?)

          That's simple enough.

          I usually have a recovery week each month to view my progress and to rest. So I would imagine AIS would be the most appropriate for that time. The thing about PNF is that if it's not done right then there's a greater chance of getting injured. So I think it's best to stick with the basics.  :wink1:

        • Participant
          Daniel Andrews on December 15, 2006 at 12:27 pm #60754

          I would prefer a short hurdle mobility or dynamic flex or combo of both for a cooldown in early or late, however there are times when a static or similiar session will do as well in the cooldown or following morning.

        • Member
          Carson Boddicker on December 16, 2006 at 1:54 am #60755

          I don't believe that AIS should be ruled out at any time except during your recovery week.  That said, however, I would certainly have no issue with placing a bit more time into it during that time. 

        • Keymaster
          Mike Young on April 4, 2007 at 9:52 am #60756

          For pairings, I tend to use:
          *AIS- medium intensity training days, competitions when a particular muscle is hypertonic or as a treatment for muscle spasm
          *PNF- low and medium intensity training days, after particularly grueling travel scenarios (4+ hours on a bus or plane), to strengthen particular muscles in extreme ranges of motion, to address unilateral imbalances, and as a treatment for muscle spasm; other than special scenarios I use it primarily in the GPP
          *Static- low and medium intensity training days; on very rare occasions I'll use it after a hard session.
          *Dynamic- any day but always on high intensity training and competitive days.

          ELITETRACK Founder

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