Sprinters need to have optimal stability and mobility in order to produce power and maintain proper body alignment when they run. Thus, you should perform different types of stretching that improve joint and muscle mobility before and after your sprints. Since sprinting uses different biomechanics to move and perform, Coach Vern Gambetta suggests that you perform mobility exercises that mimic the sprinting positions.
Types of Stretching
Dynamic stretching is moving your muscles and joints in multiple directions repetitively to stimulate muscle activation, prepare your mind and body for the upcoming exercise, and increase body temperature. Static stretching is holding a stretch of one joint and muscle group to reduce neural stimulation and to relax the body. Physical therapist Chris Frederick, co-author of "Stretch to Win," recommends that you perform dynamic stretching before your sprints and perform static stretching after your sprints. However, you may also perform dynamic stretching after your sprints, but perform the exercise with more deep breathing and slower movements.
Sprinter's Calf Stretch
The position of this exercise resembles the starting position of a sprint. It stretches your calves and other leg muscles repetitively and moves your ankle, knee and hip joints together. Put your hands on the ground about hip-width apart with your feet on the ground together on the balls of your feet and toes. Bend your left knee and keep your left toes on the ground. Shift your weight to your right toes to stretch your right calves. Hold the stretch for two to three seconds. Straighten your left knee and shift the weight onto your left toes while bending your right knee. Hold the stretch for another two to three seconds. Keep your head in alignment with your spine and pelvis. Perform two sets of 20 reps.
Standing Arm Pumps
Stand with your left foot in front of you and point both feet forward. Swing your left arm forward and your right arm back with your hands relaxed. Keep your torso and lower body still as you swing your arms back and forth. As you swing, gradually bend your arms until your hands are close to your torso. The reduced angle in your arms allows you move your arms and shoulder more rapidly. Perform this exercise for 30 seconds for three to four sets. Increase the time by 10 seconds with every set.
Anterior and Posterior Fasciae Stretch
This exercise stretches your connective tissues and muscles in the front part of your torso and the posterior parts of your body and legs. You can do this exercise before and after your sprints. Stand with your legs about shoulder-width apart, and raise your arms over your head. Inhale and push your pelvis forward, leaning your torso back slightly to stretch your abs and the front of your pelvis. Exhale and bend your torso forward as you reach for your toes. Hold this position for two to three deep breaths. Inhale and roll your spine up slowly until you are back in the starting position. Perform two sets of five to eight reps.
References
- "Stretch to Win"; Ann and Chris Frederick; 2006
- "Athletic Development"; Vern Gambetta; 2006
