PART ONE: HOW AND WHY YOU SHOULD STRETCH DURING WARM UP
Check out my two part series on the different types of stretching in more detail- right now lets examine using stretching protocols as part of a warm up:
It might seem old skool to some to include stretching as part of their warm up protocol, but whilst some of us remain oblivious to this imperative preparation for effective training and injury risk reduction; may we beg to ask the question; what stretching is best to maximise performance during training?
There are a number of modalities for stretching our muscles namely, static, dynamic ballistic and proprioceptive neuromuscular facilitation,plus myofascial. Which stretches should we be using? and when exactly should we be be performing these stretches so that we can maximise our training potential in our busy lives because we simply don’t have the time to be standing around, performing pointless exercises?
It might seem old skool to some to include stretching as part of their warm up protocol, but whilst some of us remain oblivious to this imperative preparation for effective training and injury risk reduction; may we beg to ask the question; what stretching is best to maximise performance during training?
There are a number of modalities for stretching our muscles namely, static, dynamic ballistic and proprioceptive neuromuscular facilitation,plus myofascial. Which stretches should we be using? and when exactly should we be be performing these stretches so that we can maximise our training potential in our busy lives because we simply don’t have the time to be standing around, performing pointless exercises?
An objective of a warm-up prior to an athletic event is to optimise performance whilst reduce chances of injury. Warm-ups are typically composed of a sub maximal aerobic activity, stretching and a sport-specific activity. The stretching portion traditionally incorporated static stretching. However, there are a myriad of studies demonstrating static stretch-induced performance impairments. More recently, there are a substantial number of articles with no detrimental effects associated with prior static stretching.
If we think of the muscles being pliable in nature (similar to blu tack) then its plain to see that the warmer and more pliable we are the better we can move- and initially this is why stretching was introduced into warm ups. Due to the very nature of a warm up (which is to warm up right?) static stretching has been criticised because you simply are stopping post sub maximal warm up and as a result, lowering the heart rate and the tissue temperature, which surely contradicts the reason why you warmed up in the first place?. Back in the 80’s you may have used static or ballistic stretching before you even went into a warm up. Cold blu-tac SNAP springs to mind?
With this in mind, It is no surprise that Including static stretching as part of a warm up protocol in recent years has been criticised for not providing benefits for performance or injury prevention. For example, Fowles et al (2000) found that a consequence of prolonged duration of stretching was a 28% decrease in PF maximum voluntary contraction (MVC) force immediately post- stretch with a continued 9% impairment after 60 min.
Furthermore, Behm et al. (2001) discovered that with a volume of static stretching to 20 min of stretching on the quadriceps proved decrements of 12, 20 and 12% for MVC force, EMG activity and evoked twitch force respectively.
There are a myraid of studies which further prove the invesistagations by Behm et al & Fowles (2001)
For example, Little, et al (2006) examined the effects of different modes of stretching within a pre-exercise warm-up on high-speed motor capacities important to soccer performance. Eighteen professional soccer players were tested for countermovement vertical jump, stationary 10-m sprint, flying 20-m sprint, and agility performance after different warm-ups consisting of static stretching, dynamic stretching, or no stretching. The dynamic-stretch protocol produced significantly faster 10-m sprint times than did the no-stretch protocol: 1.83 +/- 0.08 seconds (no stretch), 1.85 +/- 0.08 seconds (static), and 1.87 +/- 0.09 seconds (dynamic). The dynamic- and static-stretch protocols produced significantly faster flying 20-m sprint times than did the no stretch protocol: 2.41 +/- 0.13 seconds (no stretch), 2.37 +/- 0.12 seconds (static), and 2.37 +/- 0.13 seconds (dynamic). The dynamic-stretch protocol produced significantly faster agility performance than did both the no-stretch protocol and the static stretch protocol: 5.20 +/- 0.16 seconds (no stretch), 5.22 +/- 0.18 seconds (static), and 5.14 +/- 0.17 seconds (dynamic). Static stretching does not appear to be detrimental to high-speed performance when included in a warm-up for professional soccer players. However, dynamic stretching during the warm-up was most effective as preparation for subsequent high-speed performance.
Manoel et al (2008) investigated the acute effects of 3 types of stretching-static, dynamic, and proprioceptive neuromuscular facilitation (PNF)-on peak muscle power output in women. Concentric knee extension power was measured isokinetically at 60°·s-1 and 180°·s-1 in 12 healthy and recreationally active women (mean age ± SD, 24 ± 3.3 years). The findings from this study suggest that dynamic stretching may increase acute muscular power to a greater degree than static and PNF stretching. These findings may have important implications for athletes who participate in events that rely on a high level of muscular power.
Herman & Smith (2008) used a dynamic warm up protocol for 24 male wrestlers over four weeks to determine whether a dynamic-stretching warm-up (DWU) intervention performed daily over 4 weeks positively influenced power, speed, agility, endurance, flexibility, and strength performance measures in collegiate wrestlers when compared to a static-stretching warm-up (SWU) intervention. Wrestlers completing the 4-week DWU intervention had several performance improvements, including increases in quadriceps peak torque (11%), broad jump (4%), underhand medicine ball throw (4%), sit-ups (11%), and push-ups (3%). A decrease in the average time to completion of the 300-yd shuttle (-2%) and the 600-m run (-2.4%) was suggestive of enhanced muscular strength, endurance, agility, and anaerobic capacity in the DWU group. In contrast to the DWU intervention, there was no observed improvement in the SWU group for peak torque of the quadriceps, broad jump, 300-yd shuttle run, medicine ball underhand throw for distance, sit-ups, push-ups, or 600-m run, and decrements in some performance measures occurred.
Behm & Chaouachi (2010) suggest that generally, a warm-up to minimize impairments and enhance performance should be composed of a sub-maximal intensity aerobic activity followed by large amplitude dynamic stretching and then completed with sport-specific dynamic activities
Here’s some examples: Squat to Stand, Knee lifts, iron cross, reverse iron cross, leg swings, arm circles, walk outs, hip openers.
David G. Behm, Anis Chaouachi (2011) A review of the acute effects of static and dynamic stretching on performance European Journal of Applied Physiology Vol:111: (1)Pp 2633-2651
Harris-Love, Danoff, & Miller (2008). Acute effects of static, dynamic, and proprioceptive neuromuscular facilitation stretching on muscle power in women. J Strength Cond Res 22(5): Pp1528-1534.
Herman, SL & Smith, DT. Four-week dynamic stretching warm-up intervention elicits longer term performance benefits. J Strength Cond Res 22: 1286-1297, 2008
Little, Thomas; Williams, Alun(2006) Effects of Differential Stretching Protocols During Warm-Ups on High-Speed Motor Capacities in Professional Soccer Players Journal of Strength & Conditioning Research
If we think of the muscles being pliable in nature (similar to blu tack) then its plain to see that the warmer and more pliable we are the better we can move- and initially this is why stretching was introduced into warm ups. Due to the very nature of a warm up (which is to warm up right?) static stretching has been criticised because you simply are stopping post sub maximal warm up and as a result, lowering the heart rate and the tissue temperature, which surely contradicts the reason why you warmed up in the first place?. Back in the 80’s you may have used static or ballistic stretching before you even went into a warm up. Cold blu-tac SNAP springs to mind?
With this in mind, It is no surprise that Including static stretching as part of a warm up protocol in recent years has been criticised for not providing benefits for performance or injury prevention. For example, Fowles et al (2000) found that a consequence of prolonged duration of stretching was a 28% decrease in PF maximum voluntary contraction (MVC) force immediately post- stretch with a continued 9% impairment after 60 min.
Furthermore, Behm et al. (2001) discovered that with a volume of static stretching to 20 min of stretching on the quadriceps proved decrements of 12, 20 and 12% for MVC force, EMG activity and evoked twitch force respectively.
There are a myraid of studies which further prove the invesistagations by Behm et al & Fowles (2001)
For example, Little, et al (2006) examined the effects of different modes of stretching within a pre-exercise warm-up on high-speed motor capacities important to soccer performance. Eighteen professional soccer players were tested for countermovement vertical jump, stationary 10-m sprint, flying 20-m sprint, and agility performance after different warm-ups consisting of static stretching, dynamic stretching, or no stretching. The dynamic-stretch protocol produced significantly faster 10-m sprint times than did the no-stretch protocol: 1.83 +/- 0.08 seconds (no stretch), 1.85 +/- 0.08 seconds (static), and 1.87 +/- 0.09 seconds (dynamic). The dynamic- and static-stretch protocols produced significantly faster flying 20-m sprint times than did the no stretch protocol: 2.41 +/- 0.13 seconds (no stretch), 2.37 +/- 0.12 seconds (static), and 2.37 +/- 0.13 seconds (dynamic). The dynamic-stretch protocol produced significantly faster agility performance than did both the no-stretch protocol and the static stretch protocol: 5.20 +/- 0.16 seconds (no stretch), 5.22 +/- 0.18 seconds (static), and 5.14 +/- 0.17 seconds (dynamic). Static stretching does not appear to be detrimental to high-speed performance when included in a warm-up for professional soccer players. However, dynamic stretching during the warm-up was most effective as preparation for subsequent high-speed performance.
Manoel et al (2008) investigated the acute effects of 3 types of stretching-static, dynamic, and proprioceptive neuromuscular facilitation (PNF)-on peak muscle power output in women. Concentric knee extension power was measured isokinetically at 60°·s-1 and 180°·s-1 in 12 healthy and recreationally active women (mean age ± SD, 24 ± 3.3 years). The findings from this study suggest that dynamic stretching may increase acute muscular power to a greater degree than static and PNF stretching. These findings may have important implications for athletes who participate in events that rely on a high level of muscular power.
Herman & Smith (2008) used a dynamic warm up protocol for 24 male wrestlers over four weeks to determine whether a dynamic-stretching warm-up (DWU) intervention performed daily over 4 weeks positively influenced power, speed, agility, endurance, flexibility, and strength performance measures in collegiate wrestlers when compared to a static-stretching warm-up (SWU) intervention. Wrestlers completing the 4-week DWU intervention had several performance improvements, including increases in quadriceps peak torque (11%), broad jump (4%), underhand medicine ball throw (4%), sit-ups (11%), and push-ups (3%). A decrease in the average time to completion of the 300-yd shuttle (-2%) and the 600-m run (-2.4%) was suggestive of enhanced muscular strength, endurance, agility, and anaerobic capacity in the DWU group. In contrast to the DWU intervention, there was no observed improvement in the SWU group for peak torque of the quadriceps, broad jump, 300-yd shuttle run, medicine ball underhand throw for distance, sit-ups, push-ups, or 600-m run, and decrements in some performance measures occurred.
Behm & Chaouachi (2010) suggest that generally, a warm-up to minimize impairments and enhance performance should be composed of a sub-maximal intensity aerobic activity followed by large amplitude dynamic stretching and then completed with sport-specific dynamic activities
Practical Application
Dynamic stretching is so highly recommended in today's professional exercise training protocols because it prepares the muscles in a sport/activity specific way. As the name suggests dynamic stretching is moving whilst stretching and it helps to prepare you body better for your training or sport as it increases muscle tissue temperature whilst taking your muscles through their range required to perform in the activity required.Here’s some examples: Squat to Stand, Knee lifts, iron cross, reverse iron cross, leg swings, arm circles, walk outs, hip openers.
References
David G. Behm, Anis Chaouachi (2011) A review of the acute effects of static and dynamic stretching on performance European Journal of Applied Physiology Vol:111: (1)Pp 2633-2651
Harris-Love, Danoff, & Miller (2008). Acute effects of static, dynamic, and proprioceptive neuromuscular facilitation stretching on muscle power in women. J Strength Cond Res 22(5): Pp1528-1534.
Herman, SL & Smith, DT. Four-week dynamic stretching warm-up intervention elicits longer term performance benefits. J Strength Cond Res 22: 1286-1297, 2008
Little, Thomas; Williams, Alun(2006) Effects of Differential Stretching Protocols During Warm-Ups on High-Speed Motor Capacities in Professional Soccer Players Journal of Strength & Conditioning Research
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