Dynamic Stretching Improves Sprint Performance
>> December 30, 2010
This is based on the recent reviews or findings of scientific studies.
So what does it tell you? if you are a 10-flat sprinter, will you automatically run 9.90? (not that simple!)
So what does it tell you? if you are a 10-flat sprinter, will you automatically run 9.90? (not that simple!)
Dynamic stretching has been increasingly studied since the 1998 study by Kokkonen and his colleagues that reported detrimental effects of static stretching (negative effect on athletic performance).
Before we discuss the details lets define "stretching". Broadly, stretching is a physical activity, whereby the limbs or muscles will experience "lengthening" until at the point that some tension is felt. There are different types of stretching.
Dynamic stretching
This type of stretching involves the active (or dynamic) movements that are performed in a progressive manner within the range of motion (ROM). It can be done by performing movements to increase the ROM gradually. It has to have "deceleration" at the end of each (stretch) repetition.
In other words, no
jerking or bouncing actions in dynamic stretching (that will eliminate this "deceleration" action). This is the part
that distinguish between dynamic stretching and the ballistic stretching.
Athletes may consider utilizing specific movements that will be performed in
sports (activities) during dynamic stretching in order to (better) prepare the muscles for the
subsequent sports or activities.
Static stretching
In contrast, static stretching is a constant stretch held at an end point of ROM. This means that the stretching involves "hold" at the end of ROM (for each repetition) for a given time. Typically, athletes performs static stretching for 20 to 60 seconds per muscle group.
The popularity of static stretching started when a book entitled "stretching" by Bob Anderson was released in 1980. Of note, this book has an excellent record in the number of sales.
Traditionally, static stretching is performed by athletes in order to reduce the risk of injury. This argument however has not been fully supported by scientific literature.
Our studies
Traditionally, static stretching is performed by athletes in order to reduce the risk of injury. This argument however has not been fully supported by scientific literature.
Our studies
In one of our stretching studies “the effects of dynamic and static stretching on sprint performance in junior sprinters” (2009), we found similar results to those of published findings. Specifically, there were 2.1% (30m) and 2.3% (40m) improvements (faster times) when the athletes performed the dynamic stretching, relative to static stretching.
Despite such important findings, "heavy" static stretching are still very commonly practiced by athletes. I’ve seen Commonwealth champions and even World class athletes who are still considering static stretching, or even passive-static stretching (with partner), or a combination of static and dynamic stretching before training and competitions.
For athletes, why considers dynamic stretching instead of static stretching? There are physiological reasons behind it, but in this short article we try to discuss a few.
Despite such important findings, "heavy" static stretching are still very commonly practiced by athletes. I’ve seen Commonwealth champions and even World class athletes who are still considering static stretching, or even passive-static stretching (with partner), or a combination of static and dynamic stretching before training and competitions.
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| Dynamic Stretching called 'Scorpion' to stretch lower back and hip flexor muscles area |
For athletes, why considers dynamic stretching instead of static stretching? There are physiological reasons behind it, but in this short article we try to discuss a few.
- Static stretching promotes compliance or gap in the tendon and muscles. This is especially when the duration of stretching is too long (e.g. sets of >30 secs).
- This phenomenon is also called musculotendinous slackness, which reduces muscle stiffness. For a sprinter, stiffness is needed to optimize power production.
- Reduced muscle stiffness may actually affects muscular contraction because of delayed electromechanical process or transmission of forces.
- Hence, static stretching may compromise your muscles to perform maximally.
Meanwhile, improvement seen in sprint performance following the dynamic stretching is linked to specificity and readiness.
- Dynamic stretching mimics most of actions seen in many athletic activities, including the qualities seen in sprinting. This simply includes the stretch-shortening cycle actions, like squat jumps, "pogo jumps" (toe taps), high knees (flexing and extension actions), and so on.
- Other examples, like hamstring kicks (if done correctly) are also specific to leg swing movements during sprinting.
- These movements can promote readiness of the neuromuscular system that important for maximal performance.
- Furthermore, dynamic stretching can help increase core temperature to a greater extent than the static stretching.
If you feel not comfortable with dynamic stretching, do not do the specific drills at all because these are the examples of dynamic movements (better called as "ballistic") that will maximize your performance, which proceeds the more "relaxed" dynamic stretching done earlier in your warm up.
(1) Mark Kovacs (2010). Dynamic Stretching (the Revolutionary New Warm-up Method to Improve Power, Performance and Range of Motion).
(2) Fletcher and B. Jones (2004). The effect of different warm-up stretch protocols on 20 meter sprint performance in trained rugby union players.
(3) Arnold G. Nelson, Nicole M. Driscoll, Dennis K. Landin, Michael A. Young, & Irving C. Schexnayder (2005). Acute effects of passive muscle stretching on sprints performances.
Photos: copied from notarunner.com & flex4fitness.com
