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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.
Factors Affecting Flexibility
Joint structure
Age and sex
Connective tissue
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
Following practice and competition
Types of Stretching
Static stretch
Ballistic stretch
Dynamic stretch
Proprioceptive neuromuscular facilitation (PNF)
stretch
Chap 16 Definitions
• General Warm-Up: 5-10 min slow jogging or riding a
stationary bicycle increases heart rate, blood flow, deep
muscle temperature, respiration rate, viscosity of joint
fluids and perspiration. This increase in muscle
temperature allows greater amount of flexibility.
• Specific Warm-Up: Incorporates movements similar to
the athlete’s sport. Involves 8-10 min of activity or sport
specific stretches, such as shoulder stretches for volleyball
or baseball
• ROM: Range of motion is affected by connective tissue
structure, activity level, age and gender.
Static & Dynamic Flexibility
• Static Flexibility: Requires no voluntary muscular activity.
An external force such as gravity or a partner provides the
force to stretch.
• Dynamic Flexibility: Requires voluntary muscular action.
• Static Flexibility provides GREATER ROM than dynamic
flexibility.
Proprioceptors and Stretching
• Stretch Reflex: During a rapid stretching movement the Ia fibers
from the muscle spindle cause increased activation of the muscle
that was stretched and its synergist. This causes the muscle to
shorten. THIS SHOULD BE AVOIDED
• Careful static stretching does not invoke the stretch reflex
• Mechanoreceptor: GTO is sensitive to muscle tension. When
stimulated it causes the muscle to relax.
Autogenic Inhibition & Reciprocal Inhibition
• Autogenic Inhibition: Relaxation in the same muscle that is
experiencing increased tension. Autogenic inhibition is
accomplished by actively contracting a muscle immediately
before a passive stretch of the same muscle.
– Tension built up during the active contraction stimulates the GTO,
causing a reflexive relaxation of the muscle during the subsequent
passive stretch.
• Reciprocal Inhibition: Relaxation that occurs in the opposing
muscle experiencing increased tension.
– This is accomplished by simultaneously contracting the muscle
opposing the muscle being passively stretched.
– The tension in the contracting muscle stimulates the GTO and causes
simultaneous reflexive relaxation of the stretched muscle
Types of Stretching
• Static Stretch: A slow constant stretch with the end
position held for 30 sec.
• Ballistic Stretch: Involves active muscular effort and uses a
bouncing motion in which the position is not held.
• Dynamic Stretch: involves flexibility during sport-specific
movements. Similar to ballistic in that it utilizes speed of
movement, but avoids bouncing.
• PNF: Usually performed with a partner and involve both
passive movement and active (concentric and isometric)
muscle actions.
• PNF may be superior to other stretching methods because
they facilitate muscular inhibition.
Ch. 2 (TLTP)
The Ballistic Warm-Up
• Muscle Viscosity – As the Blood flow to the
muscle increases, it warms the muscle up
and makes it more flexible.
Dynamic Flexibility
• Goals
– Become warmed
– Flexible
– Rehearsal of activities
on the field
• Teach proper mechanics
• Series of bounds,
hops, skips, runs, and
ballistic stretches
• Gradual progression
– Joint mobility –
ballistic stretches –
Flex runs/skipping –
multidirectional
activity – power moves
Ch. 4 (TLTP)
Stretching and Flexibility
• Reduce tension in the hips and glutes
– Increase Speed
Dynamic & Static
• Increase Core Temp,
Muscle Temp. and Blood
Flow
• Used before as a warm-up
before Running
• Slow small motions to
Large & fast movements
• Should break a slight
sweat
• Holding a stretch for 8-15
sec.
• Always done after a
thorough warm-up
• Must exhale and relax as
eased into the hold
position
• Typically done after
running, but before lifting
– Cool Down
– Allow the body time to
rid itself of lactic acid
– Be limber and Flexible
for Resistance Training
Stretching & Flexibility:
The Bottom Line
•
•
•
•
Spend more time on need areas
The key is frequency
Stretch every day
Stretch before bed
– Increases blood flow and circulation
• MUSCLES ARE FLOOODED WITH NUTRIENT RICH
BLOOD
• HELPS REPAIR AND RECOVER FATIGUED MUSCLES
• Sleep better – stretching releases endorphins; make you feel
relaxed and loose.
Begin with a
passive pre-stretch
10 sec
Hold-Relax PNF
Partner applies
force & athlete
holds to ‘resist’ the
movement 6 sec
Athlete relaxes and a
passive stretch is held
for 30 sec
The final stretch
should be of greater
magnitude due to
autogenic inhibition
Begin with a passive
pre-stretch 10 sec
Contract-Relax
PNF
Athlete does a
concentric
contraction thru a
a full ROM
against resistance
Athlete relaxes and a
passive stretch is held
for 30 sec
The final stretch
should be of greater
magnitude due to
autogenic inhibition
Begin with a passive
pre-stretch 10 sec
Partner applies force & athlete
holds to ‘resist’ the movement
6 sec
Athlete contracts the
agonist (quads) to provide
additional stretching force
and a passive stretch is held
for 30 sec
Hold-Relax
with Agonist
Contraction
PNF
The hold-relax
with agonist
contraction PNF
technique is the
most effective
due to
facilitation via
both reciprocal
inhibition and
autogenic
inhibition
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