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coachmccormick
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Static vs Dynamic Stretch - 2006/09/23 08:44 I know I often come into conflict with groups when suggesting that a static stretch before basketball is ineffective at best. Here is new research published in the Journal of Strength and Conditioning. Thanks to the Sports Performance Journal for the information:

Research Update: Dynamic Versus Static Stretching
Army researchers based in Germany, Texas, and New York combined to study the effects of dynamic (DWU) versus static stretching SWU used to warm up before a T-shuttle run, underhanded medicine ball throw, and a 5-step jump test. On three consecutive days, male and 14 female cadets at the United States Military performed the tests following either 1) no warm-up (NWU), 2) a static stretching warm-up, or 3) a dynamic stretching warm-up. The warm-up periods each lasted ten minutes. Here are the results:

• Performance scores on all three tests were better after a DWU than after static stretching or no stretching at all.

• There was no difference between a static warm-up and no-warm-up for the medicine ball throw and the T-Shuttle run, but scores after a dynamic stretching warm-up were better on the 5-step jump.

The results of the Army study were published in the Journal of Strength and Conditioning Research.

SPJ Take-Home Message: Sport-specific, dynamic stretching movements used as part of a warm-up/movement prep routine may enhance some areas of athletic performance.

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coachmccormick
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Re:Static vs Dynamic Stretch - 2006/10/11 14:52 First-year Indiana basketball coach Kelvin Sampson said he has been impressed with the commitment of his team during the preseason conditioning period. IU's players have been doing conditioning work at 6 a.m., and Sampson has asked them to stretch at 5:30 a.m.
-- Indianapolis Star

Stretching? Really! Nothing like a good stretch when your muscles are cold and you are preparing for an intense workout. I was just reading a link from a Brian Grasso newsletter that said research suggests certain types of stretching before training/game can hurt a player's power output by 20%.

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coachmccormick
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Flexibility - 2006/10/19 21:31 from Patrick Beithe's newsletter:

After practice when the muscles are warm and loose is the best time to improve flexibility and range of motion. If athletes are going to static stretch, now is the time to do it because it's not going to have a negative impact on their performance.

Quite the opposite actually.

You know when an athlete is inflexible because something just looks wrong when they run. I think you know what I mean. Athletes who lack flexibility and range of motion sort of look like they're skating across the track when they run. They don't have the flexibility to get their bodies to react appropriately.

What are the results?

- Reduced range of motion
- Decreases in stride length
- Muscle imbalances
- Reduced power output and force application
- Increases in muscle strains and pulls
- Slower recovery times between workouts

You're already on the right path now that you've begun using a dynamic warmup. By regularly and consistently making flexibility part of your routine, you'll be surprised at how quickly athletes recover from workouts, there will be less injuries and, of course, athletes will run faster.

http://athletesacceleration.blogspot.com/

Post edited by: coachmccormick, at: 2006/10/19 21:33

Post edited by: coachmccormick, at: 2006/10/19 21:33

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coachmccormick
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Re:Flexibility - 2007/01/20 02:42 http://www.athletesperformance.com/spj/article.php?id=268

Two more studies on stretching's efficacy in basketball.

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coachmccormick
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Re:Flexibility - 2007/01/31 03:07 http://www.playyourgame.com/twist_flex.html

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coachmccormick
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Re:Flexibility - 2007/04/30 03:58 I found this link with a ton of citations on Static vs Dynamic stretching:

http://www.bullshido.net/forums/showthread.php?t=21555&page=7

Most availible data on static or PNF streching prior to activity shows that it dramatically decreases your performance with respect to strength, power, and local muscular endurance. I will post a few examples below:

Faigenbaum et al. 2005
60 children, mean age 11.3 years old
Vertical jump and shuttle run performance declined significantly following stretching.
Long jump performance was significantly reduced following the stretch.

Nelson et al. 2005
22 college age subjects
24% decline in muscular endurance following stretching

Decrease In Bench Press Power and Velocity
(McClellan et al. 2000)

Decrease in sprint performance
(Fletcher and Jones, 2004)

Acute stretching negatively impacts balance, reaction time, and movement time
(Behm et al. 2004)

Stretching inhibits jumping performance
(Young and Behm, 2003)

Behm et al. 2001
12% decrease in force output in stretch group
11.7% decrease in max iEMG activity in stretch group
Control group: No change

Young & Behm, 2002
Static Stretching vs. Active warm-up
Results indicate that static stretching had a negative influence on explosive force and jumping performance variables
Concentric Jump Height - Decreased
Drop Jump Height – Decreased
RFD - Decreased
Peak Force - Decreased
Contact Time - Increased

Plus, it does little or nothing to prevent acute injuries:

Van Mechelen, et al., 1993
Stretching before running was not associated with running injuries.

Pope, et al., 2000
No evidence that pre-exercise stretching reduces injury risk.

Lindstrom, et al., 1999
Suggested that pre-exercise stretching has no preventative effect on muscular soreness, tenderness following exercise.

Askling, et al., 2002
Indicated that stretching could induce severe strain injuries.

Herbert & Gabriel, 2002
Systematic review: Stretching before or after exercise does not offer protection from muscle soreness. Stretching before activity does not present a practical useful reduction in the risk of injury.

Shrier, 1999
Review found stretching not shown to reduce injury

The proper time to stretch, OTHER THAN DYNAMICALLY, is post workout or post activity...

Kokkonen et al. MSSE 29

63 (2001)
parameters for strength and power improved by post exercise chronic stretching over a 10 week period

For pre exercise or competition warm-up use a dynamic warm-up routine...

Stewart et al. 2003
Power output increased by 7%

Fletcher and Jones, 2004
Improved Sprint Performance

Young and Behm, 2003
Increased Force Production
Improved Jump Height

Increased Range of Motion
(Rosenbaum & Hennig 1995)

Increased Muscle Temperature
(Gray & Nimmo 2001)

Potentiation of H-Reflex
(Trimble & Harp 1998)

Increased Force Rise Rate
(Rosenbaum & Hennig 1995)

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