The correct warm-up technique can increase power, speed, agility, flexibility and reduce injury. Simply stretching in the traditional sense may not be enough to achieve maximum performance. Understanding the different types of stretching and their effects on muscle could make all the difference. The physiological effects of stretching are the same for women and men, so the information to follow is applicable to all.
The Purpose of The Stretch
Before you can understand the effects of stretching on your muscle power, it is important to know why you need to stretch -- and it's not simply to warm up. In its simplest terms, the warm up is to prepare the trainee mentally and physically for exercise or competition. A well-constructed warm up can increase muscle temperature, core temperature, blood flow and disrupt transient connective tissue bonds. Together, these effects provide faster muscle contractions, improvements in the rate of force development, strength, power, improve oxygen delivery and enhanced metabolic reactions. A correct warm up that is not simply stretching can drastically improve your performance.
Static Stretching
The practice of stretching has caused much debate within strength and conditioning, with some favoring static stretching -- that is, the act of standing still while you stretch -- and others who favor a more specific warm up. Research published in a June 2002 "British Medical Journal" suggests there is no benefit of a static stretch either before or after exercise. Yet further research published in the March 2002 issue of "European Journal of Applied Physiology" shows that stretching before exercise or competition actually leads to a decrease in power. It should be noted that in sports that require increased range of motion, such as gymnastics, then static stretching may still be best.
Ballistic Stretching
Ballistic stretching involves forcing the muscles into an extended range of motion. For this reason, it is often considered fairly dangerous and unsuitable for most. Again as with static movements, research published in a 2001 issue of "Research Quarterly for Exercise and Sport" has shown acute ballistic stretching to lead to power and strength decrements. Considering these findings, ballistic stretching is rarely recommended these days.
Dynamic Stretching
Dynamic stretching, which is more functional and specific, does not seem to cause the same performance decreases and may even improve performance. Effective dynamic stretching activates the muscles through the range of movement required by the performance. By simulating sport specific movements, this leads to increased neural activation which enhances the ability of muscle to contract. The more fibers a muscle can contract the more power it can generate. That is to say, its ability to generate strength in a shorter amount of time is enhanced.
References
- "British Medical Journal"; Effects of Stretching Before and After Exercise on Muscle Soreness and Risk of Injury: A Systematic Review"; R. Herbet, et al.; June 2002
- "European Journal of Applied Physiology"; Acute Effects of Stretching on the Neuromechanical Properties of the Triceps Surae Muscle Complex; A. Cornwell, et al.; March 2002
- "Research Quarterly for Exercise and Sport"; Acute Muscle Stretching Inhibits Maximal Strength Performance; A. Nelson, et al.; December 2001
