While stretching is generally regarded as a optional complement to more vigorous forms of activity like aerobic workouts and strength training, people who exercise without stretching typically face a greater chance for injury. Sports like basketball and volleyball that require jumping into the air subject your body to repeated contractions that often occur quickly. Regular stretching benefits athletic performance --- and may help you jump higher --- by enhancing your overall flexibility. Recognize the benefits of stretching as a part of your exercise plan in order to perform at your full potential.
Stretching and Jumping
Athletes who perform gymnastics or sports that require jumping often benefit from a comprehensive fitness regimen that includes stretching routines. While aerobic exercise aids your cardiovascular system and strength training with weights increases strength, stretching enhances the flexibility of your tendons and muscles by reducing stiffness and increasing blood flow. The activity allows you to exert your muscles more effectively and with less chance of strain. The Merck Manuals Online Medical Library reports that athletes who stretch throughout the week may be able to jump higher --- as well as run at increased speeds and throw farther.
How to Stretch
Technique is key to effective stretching --- improper movements can trigger injury and limit your ability to jump or participate in athletic competition. Carve out time prior to your stretching for up to 10 minutes of biking or another aerobic activity to warm your muscles. Perform each stretch in a slow and steady manner during the first portion of your workout and stretch enough so that you feel gentle tension --- never pain. Consider increasing the speed of your stretching only when your muscles relax but avoid any bouncing or sudden jerking, which can strain your joints. A balanced stretching routine includes activity for each of your major muscle areas, including the lower back and neck, as well as your hips and thighs. Breathe normally for best results and obtain your doctor's permission before any exercise.
When to Stretch
MayoClinic.com recommends stretching on a regular basis, or at least two or three times weekly. Stretching mirrors aerobic activity in that allowing too much time to lapse between workouts results in a loss of benefits, including decreased range of motion. Stretch only with warm muscles because cold muscles are more likely to strain. A stretching session prior to your basketball game will prepare your muscles for increased activity that includes jumping, although stretching after your game ends is typically more effective as a method for injury prevention.
Basic Stretch Routine
A hamstring stretch is beneficial to athletes who play soccer and other sports that feature jumping. Start by lying on your back with your knees bent and your feet several inches apart. Slowly bring your right knee to your chest. Grasp your right thigh with both hands behind the knee. Straighten your leg and hold the position for up to 20 seconds.
References
- MayoClinic.com: Stretching --- Focus on Flexibility
- Cleveland Clinic: Well-balanced Exercise Program
- The Merck Manuals Online Medical Library: Starting an Exercise Program
- FamilyDoctor.org: Exercise --- How to Get Started
- MayoClinic.com: Strength Training --- Get Stronger, Leaner, Healthier
- MayoClinic.com: A Guide To 10 Basic Stretches
Member Comments