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Dynamic Stretching Evidence and a Program	3/18/2009 Kyle Ruth
PDF version Dynamic Stretching Information Pre-Activity Static Stretching Coaches often employ static stretching after light physical activity as part of their athletes' warm-up routine. This practice is not advisable for most athletes, as research shows that pre-activity static stretching can lower muscle temperature, reduce force production, decrease vertical jump height, and reduce maximal sprint speed (1)(3)(4). Furthermore there is no evidence that pre-activity static stretching decreases the incidence of injury (1)(4). Static stretching should be an essential part of every athlete's training routine, but should not be employed as part of a warm-up. Pre-Activity Dynamic Stretching Dynamic stretching on the other hand is a useful way to improve pre-activity flexibility and prepare for intense training. Often called mobility drills, pre-activity dynamic stretching avoids many of the negative aspects associated with static stretching. By having athletes move through the range of motion specific to their sport while still engaging the muscles, muscle and tendon temperature are increased preparing the elastic connective tissue for physical stress.   In-fact a recent study published in the March, 2009 Journal of Strength and Conditioning Research found that performing pre-activity dynamic stretching improved vertical jump height and EMG activity (a measure of muscle activation) while static stretching retarded performance on the same tests (3). Furthermore, other studies have demonstrated increased power output and sprint speed (2).   References 1. Baechle, Thomas and Earle, Roger. Essentials of Strength Training and Conditioning. Champaign, IL: Human Kinetics, 2008. 0-7360-5803-6. 2. Effects of stretching before and after exercising on muscle soreness and risk of injury: systematic review. Herbert, Rob and Gabriel, Michael. New South Wales: British Medical Journal, 2002. 3. Effects of Dynamic and Static Stretching on Vertical Jump Performance and Electromyographic Activity. Hough, P and Ross, E. 2, Twickenham, UK: Journal of Strength and Conditioning Research, 2009, Vol. 23. 4. Does Stretching Improve Performance? A Systematic and Critical Review of the Literature. Shrier, I., Quebec: Clinical Journal of Sports Medicine, 2004, Vol. 14.   Dynamic Stretching Program PDF version Use this dynamic stretching program as part of your warm-up routine. Dynamic stretching should always follow light activity like jogging or light cycling to increase muscle temperature. If you would like Limitless Athletics to develop a more sport specific dynamic stretching routine, please do not hesitate to use our consulting services.   The following guidelines apply to all dynamic stretches   8 Repetitions for each exercise Increase range of motion progressively Contract muscles as you stretch Alternating Step Lunge with Twist  Stand erect with feet shoulder width apart, this is starting position Lunge forward with with left leg, planting left foot pointing straight ahead Lower into lunge position with right knee 1-2 inches above floor Reach up with the right hand and bend the torso laterally to the left side Return to lunge position then push off with left leg to return to starting position Repeat with right leg and left arm until 8 total repetitions are complete     Inch-worm Assume a push up position with arms extended, this is the start position Walk your feet towards you hands until you feel a light stretch in the hamstrings Hold this position for 2 seconds then walk your hands forward until you return to start position Continue this sequence for 8 repetitions     Side lunge with hop Stand erect with feet shoulder width apart, this is the start position Take an exaggerated step to the left, with your left leg Shift your body weight to the left foot and flex your left knee to lower your body Hold for 1 second when you feel a light stretch on the inside of your right thigh Return body weight to the center Shift your body weight to the right foot and flex your right knee to lower your body Hold for 1 second when you feel a light stretch on the inside of your left thigh From this position, forcefully extend your right knee and hop to the left Continue this sequence for 8 repetitions     Hamstring Walk Stand erect with feet shoulder width apart Take a small step backward with your left leg Move your hips backward until you feel a stretch in your right hamstring Take a small step backward with your right leg Move your hips backward until you feel a stretch in your left hamstring Continue the sequence for 8 repetitions     Quad and Hip-flexor Stretch Stand erect with feet shoulder width apart, this is the starting position Flex your right knee to bring your heel towards your hips Grasp your right ankle with right hand Extend your left arm for balance and lean forward into the stretch Return to the starting position Flex your left knee to bring your heel towards your hips Grasp your left ankle with left hand Extend your right arm for balance and lean forward into the stretch Return to the starting position Continue this sequence until you have completed 8 repetitions     Arm swings *Note: it is important to progressively increase range of motion for this stretch. Stand erect with feet shoulder width apart and arms outstretched to the front Swing both arms in unison to the left while keeping the torso, shoulders, and head straight Immediately reverse direction and swing both arms to the right while maintaining core position Continue this sequence for 8 repetitions then begin alternating arm swings (next steps) Stand erect with feet shoulder width apart and arms raised to shoulder level Swing both arms in front of the body, as they cross try to lightly slap your back Immediately reverse direction and swing arms behind the back Continue this sequence for 8 repetitions Trunk rotation Stand erect with feet slightly wider than shoulder width and arms crossed Twist your torso to the left then back to the right trying to achieve a light stretch As you progress through this stretch, allow your arms to extend from the body
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