Stretching your muscles is vital before any sort of athletic performance to get both mentally and physically prepared for exercise or competition. According to the National Strength and Conditioning Association (NSCA), a well-designed and planned warm-up can increase muscle temperature, core temperature, blood flow and disrupt transient connective tissue bonds.
Identification
Stretching can be performed either actively or passively. An active stretch is performed when you supply the force of the stretch. A passive stretch occurs when your partner or a machine provides an external force to cause or enhance a stretch. While both types of stretches can create an increase in joint range of motion, active stretches have a greater potential to improve muscular power and athletic performance.
Ballistic Stretch
A ballistic stretch usually involves an active muscular effort and uses a bouncing-type movement in which the end position is not held. According to the NSCA, ballistic stretches have been shown to cause muscle and connective tissue injury, especially when there is a previous trauma. This type of movement usually triggers the stretch reflex and does not allow the involved muscle to relax, thus defeating the purpose of stretching.
Dynamic Stretch
Dynamic stretching, also known as mobility drills, uses sport-specific movements to prepare the body for activity. This type of stretch actively moves several joints in unison thorough the ROM required for an activity or sport. According to research published in the "Journal of Strength and Conditioning Research," dynamic stretching improves muscular performance due to a rise in body temperature, which lowers the blood viscosity as it travels to the muscles, tendons and ligaments; it facilitates movement.
Proprioceptive Neuromuscular Facilitation Stretch
Proprioceptive neuromuscular facilitation (PNF) was designed to relax muscles with increased tone or activity. PNF techniques involve a partner and both passive and active movements. During a PNF stretch, both isometric and concentric actions of the muscle being stretched are implemented before a passive stretch is applied. The theory behind PNF is, by over-stimulating the golgi tendon organ, a receptor that monitors excessive tension in the muscle, will decrease the reflex response, potentially enhancing ROM.
Solution
An active dynamic warm-up lasting 10 to 15 minutes is designed to increase blood flow to working muscles, activate muscle groups and enhance joint mobility. Dynamic movements, such as jump rope, lunges, squats and short sprints, all activate several muscle groups in the legs, stretching and preparing the lower limbs for action. Movements, such as trunk twists, arm circles, hand walks, bridging and bicycle crunches, are used to increase blood flow to the upper extremities and core.
References
- "Essentials of Strength Training and Conditioning"; National Strength and Conditioning Association; 2008
- "Journal of Strength and Conditioning Research": Effects of Stretching (PDF)
