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Robin Andrea II
Teaching Strength & Conditioning
Peer Rough Draft
During my time as an athlete, any sport program I was a part of included some sort of
stretching prior to undertaking the game or practice of that specific sport. The stretching
I did, as well as the rest of the team, I now know to be called static stretching. Static
stretching is stretching isolated parts of the body by extending the muscle that is being
prepared for activity and holding it in that stretched position for a specific amount of
time. Upon beginning my coaching career, a new method of stretching has been brought
to my attention called dynamic stretching. Dynamic stretching, as the name suggests, is
the exact opposite of static stretching. It utilizes movement into and out of different
positions that extend the muscles an athlete needs stretched to prepare for activity without
ever holding a single position. Dynamic stretching is the now best way to prepare an
athlete for activity prior to a practice or game situation.
Dynamic stretching increases an athlete’s ability to generate power from their
muscles and increases the neuromuscular efficiency. Dynamic stretching incorporates
movement into the stretches which increases core temperature, resulting in an increase in
neural drive making the muscles more efficient. Dynamic stretching is also performed in
such a way as to reproduce sport specific movements. This allows for multiple muscles
to be stretched simultaneously, as well as a preparation time and technique development
for the complex movements a sport may require.
Studies have shown that static stretching actually decreases an athlete’s ability to
generate power from their muscles and increases their likelihood of injury(Parsons, et.
al). Static stretching decreases the amount of elastic energy in the eccentric phase of the
Robin Andrea II
Teaching Strength & Conditioning
Peer Rough Draft
muscles, thereby decreasing the amount of force that muscle can produce. A decrease in
reflex sensitivity after a static stretch also produces a decrease in neural drive.
All muscles have a built in mechanism that guards against tearing. Research has
found that when a muscle is stretched for longer than three seconds, that mechanism
comes into play and the muscle undergoes a phase tension and guarding against possible
tears(Mann, Jones). Static stretching is a system of stretching that incorporates holding a
specific position that stretches a specific muscle for longer than the three seconds it takes
for that muscle to begin preventing tears. Once the stretch is completed, the muscle is
still in that phase of protection, and the goal of the stretch is not met. Dynamic stretching
utilizes short and repetitive stretching movements that activate the muscles without
pushing it into a protection phase.
For a specific example of a dynamic stretch as opposed to a static stretch, consider a
hamstring stretch. Ordinarily when athletes stretch their hamstrings, it is done in a
standing position with their legs together and their torso bends down enough so that
ideally their fingers can touch their toes, and they hold this position for approximately ten
seconds. This is a static stretch and the stretch is held long enough to make the muscle
guard against tearing which decreases performance. A dynamic stretch that can be done
to stretch the hamstrings is one in which the athlete walks forwards a few steps, places
one foot out in front of themselves, brings their arms in an arching motion from behind
their body up over their head and down to the toe of the foot that is front of them. Once
the hands reach the toe, the stretch is held for less than two seconds and the athlete
continues walking forward performing the stretch again for the other hamstring. This
Robin Andrea II
Teaching Strength & Conditioning
Peer Rough Draft
cycle is repeated several times to loosen the muscles and generate a raised core
temperature.
Dynamic stretching is the most beneficial form of stretching for athletes prior to
activity because it increases the core temperature, activates neurons, and increases the
efficiency of the muscles that are to be used. Static stretching increases the risk of injury
by causing reflex sensitivity to decrease and putting the muscles into a state of guarding
against tearing. Dynamic stretching is the most effective and beneficial way to prepare
an athlete for an activity.
Robin Andrea II
Teaching Strength & Conditioning
Peer Rough Draft
Agnew, Timothy. “The Future of Stretching.” Massage & Bodwork 15.4 (Aug.-Sept.
2000): 76-84. Alt HealthWatch. EBSCO. 26 Feb. 2008 <http://www.wou.edu/cgibin/ez_redirect.cgi?url=http://search.ebscohost.com/
login.aspx?direct=true&AuthType=ip,cookie,url,uid&db=awh&AN=6080029&lo
ginpage=Login.asp&site=ehost-live>.
Kees, Nathan. “Effects of dynamic and static stretching on explosive agility activity.”
Humboldt Digital Scholar (Apr. 2007). Abstract. 29 Jan. 2008
<http://dscholar.humboldt.edu:8080/dspace/handle/2148/195>.
Mann, D P, and M T Jones. “Guidelines to the implementation of a dynamic stretching
program.” Strength & Conditioning Journal 21.6 (Dec. 1999): 53-55.
SPORTDiscus with Full Text. EBSCO. 29 Jan. 2008 <http://www.wou.edu/cgibin/ez_redirect.cgi?url=http://search.ebscohost.com/
login.aspx?direct=true&AuthType=ip,cookie,url,uid&db=sph&AN=SPHS161259&loginpage=Login.asp&site=ehost-live>.
Mattes, Aaron L, and Salvatore J Minicozzi. “Active Isolated Stretching: An
Introduction.” Today’s Chiropractic 1st and 2nd ser. 32.3 (May-June 2003): 6568. Alt HealthWatch. EBSCO. 26 Feb. 2008 <http://www.wou.edu/cgi-bin/
ez_redirect.cgi?url=http://search.ebscohost.com/
login.aspx?direct=true&AuthType=ip,cookie,url,uid&db=awh&AN=9852928&lo
ginpage=Login.asp&site=ehost-live>.
Parsons, L, et al. Static vs. Dynamic Stretching on Vertical Jump and Standing Long.
Wichita State University Department of Physical Therapy. 29 Jan. 2008
<http://soar.wichita.edu/dspace/bitstream/10057/641/1/grasp0622.pdf>.
Robin Andrea II
Teaching Strength & Conditioning
Peer Rough Draft
Stoppani, Jim. “Stretching the Truth.” Flex 24.12 (Feb. 2007): 80. Health Source:
Consumer Edition. EBSCO. 29 Jan. 2008 <http://www.wou.edu/cgi-bin/
ez_redirect.cgi?url=http://search.ebscohost.com/
login.aspx?direct=true&AuthType=ip,cookie,url,uid&db=hxh&AN=23701412&l
oginpage=Login.asp&site=ehost-live>.