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CHAPTER
Stretching and Warm-Up
16
Chapter Outline
Warm-up
Flexibility
Factors affecting flexibility
Frequency, duration, and intensity of stretching
When should an athlete stretch?
Proprioceptors and stretching
Types of stretching

A
proper warm-up is specific to the sport or
activity, and stretching is an integral part of any
warm-up. The warm-up prepares the athlete for
practice or competition and decreases the risk
of injury by improving the flexibility of a muscle.
-Raise internal body temperature first to
decrease chance of injury.
-General vs. Specific warm-up p.322
Flexibility
Why do we need flexibility in sport?
Range of Motion
Static Flexibility – passive movement; range of
possible movement around a joint; no muscle
activity- a person/machine/gravity provides the force
to stretch the muscle
 Dynamic
Flexibility - active movement; voluntary
muscle actions to gain flexibility
Factors Affecting Flexibility
Joint structure – Shoulder/Hip vs Wrist vs Knee
Age and sex
Connective tissue – elasticity vs. plasticity
Weight training with limited range of motion
Muscle bulk
Activity level
Frequency, Duration, and Intensity
of Stretching
Each practice session should be preceded by 5 to 6
minutes of general warm-up and 8 to 12 minutes of
sport-specific stretching.
Sessions should conclude with 4 to 5 minutes of
stretching.
Individual stretches should be held to the point of
mild discomfort, but not pain, for 30 seconds.
When Should an Athlete Stretch?
Before practice and competition - read p 324
Following practice and competition –read p. 324
Proprioceptors and Stretching
Muscle Spindle and Stretch Reflex – sudden rapid
stretch tells the muscle to respond with a stretch
reflex and contract the muscle which will decrease
the amount of stretch; Ballistic stretching causes
this so you want to static stretch
– reflexive relaxation
autogenic inhibition vs reciprocal inhibition
Read p. 324
GTO
Types of Stretching
Active vs. Passive Stretching
Static stretch – Hold for 30 sec; safe and easy to
learn; appropriate for all athletes

Ballistic stretch – bouncing; avoid; triggers the
stretch reflex
Dynamic stretch – long walking strides; ER of
shoulder for BSB or SB or VB
Proprioceptive neuromuscular facilitation (PNF)
stretch
Types - Hold Relax – Fig 16.3-16.5; Contract Relax –
Fig 16.6-16.8; Hold Relax with Agonist contraction –
Fig 16.9-16.11
General Stretches p. 331-341
Know how to perform stretches and
muscles being stretched for quiz
Starting Position of PNF Hamstring Stretch
Leg and Hand Positions
for PNF Hamstring Stretch
Passive Pre-Stretch of Hamstrings During
Hold-Relax PNF Hamstring Stretch
Isometric Action During Hold-Relax PNF
Hamstring Stretch
Increased ROM During Passive Stretch
of Hold-Relax PNF Hamstring Stretch
Passive Stretch of Hamstring During
Contract-Relax PNF Stretching
Concentric Action of Hip Extensors During
Contract-Relax PNF Stretch
Increased ROM During Passive Stretch
at Contract-Relax PNF Stretch
Passive Stretch During Hold-Relax
With Agonist Contraction PNF Hamstring Stretch
Isometric Action of Hamstring During Hold-Relax
With Agonist Contraction PNF Hamstring Stretch
Concentric Contraction of Quadriceps During
Hold-Relax With Agonist Contraction PNF
Hamstring Stretch Creating Increased ROM
During Passive Stretch
Partner PNF Stretching for the Calves
Partner PNF Stretching for the Chest
Partner PNF Stretching for the Groin
Partner PNF Stretching for the Quadriceps
and Hip Flexors
Partner PNF Stretching for the Shoulders
Stretching Techniques: Neck
Look Right and Left
Rotation of the neck to the right
Rotation of the neck to the left
Stretching Techniques: Neck
Flexion and Extension
Neck flexion
Neck extension
Stretching Techniques: Shoulders and Chest
Straight Arms Behind Back
Stretching the shoulder joints—standing
Stretching Techniques: Shoulders and Chest
Seated Lean-Back
Stretching the shoulder joints—seated
Stretching Techniques: Posterior of Upper Arm
Behind-Neck Stretch (Chicken Wing)
Stretching the triceps
Stretching Techniques: Upper Back
Cross Arm in Front of Chest
Stretching the upper back
Stretching Techniques: Upper Back
Arms Straight Up Above Head (Pillar)
Stretching the upper back
Stretching Techniques: Lower Back
Spinal Twist (Pretzel)
Stretching the lower back and sides
Stretching Techniques: Lower Back
Semi-Leg Straddle
Stretching the lower back from a seated position
Stretching Techniques: Hips
Forward Lunge (Fencer)
Stretching the hip flexors
Stretching Techniques: Hips
Supine Knee Flex
Stretching the gluteals and hamstrings
Stretching Techniques: Torso
Side Bend With Straight Arms
Stretching the sides and upper back
Stretching Techniques: Torso
Side Bend With Bent Arm
Stretching the sides, triceps, and upper back
Stretching Techniques: Anterior of Thigh
and Hip Flexor
Side Quadriceps Stretch
Stretching the quadriceps
Stretching Techniques: Posterior of Thigh
Sitting Toe Touch
Stretching the low back, hamstrings, and calves
Stretching Techniques: Posterior of Thigh
Semistraddle (Figure Four)
Stretching the low back, hamstrings, and calf
Stretching Techniques: Groin
Straddle (Spread Eagle)
Stretching the
hamstrings and hip
adductors
Stretching the
hamstrings, hip
adductors, and lower
back
Stretching Techniques: Groin
Butterfly
Stretching the hip adductors
Stretching Techniques: Calf
Wall Stretch
Stretching the calves
Stretching Techniques: Calf
Step Stretch
Stretching the calf standing
on a step
Preparing to stretch the
Achilles tendon by slightly
bending the knee
Stretching the Achilles
tendon by lowering the heel