Stretching

[mrluchini]

For the last month or so, one of me assistant coaches has been leading the pre-game/practice stretching. This past week at our game was the first time I watched closely what he was having the boys do. It was mostly old school static stretching. I sent an article to him and my other coaches about the difference between dynamic and static stretching and now have basically been told "go ahead, you take over". So, I'm interested in hearing what types of warm-up/stretches you have your boys do before games and practices.

[Jake Patterson]

Pre-game static stretching is not as effective as dynamic warm-ups and does little for the cardio-vascular system. Jon Doyle has a nice program that we used and I would strongly suggest.
Jake

[sid17]

Static stretching should not be used before games or practices. They are good, however, to use after practices to improve flexibility. We do dynamic stretching to warm up. (I don't know if the names of these are correct, this is just what we call them.)

We do all these for about 60 ft.

Jog to CF fence and back.
High Knee walk and pull
Heel-up and pull
Lunge walk
RDL walk
High knee run
Butt kickers (heel-up run)
High knee foreleg extension (Russian)
Backwards run
High knee carioca
Arm circles
Partner arm stretches
Rotator cuff stretches on back

[Maxx]

It is ok to do some static stretching after your dynamic warm-up......everyone is now completely throwing out static stretching prior to activity. It can still be a small part of your pre-game or pre-practice warm-up, you just want to limit it. I prefer that my athletes hold a static stretch for no more than 3-5 seconds.

[rkbenn]

It is ok to do some static stretching after your dynamic warm-up......everyone is now completely throwing out static stretching prior to activity. It can still be a small part of your pre-game or pre-practice warm-up, you just want to limit it. I prefer that my athletes hold a static stretch for no more than 3-5 seconds.

What is your opinion on stretching the throwing arm. I'm concerned about stretching out the muscles around the shoulder joint and how important the muscle around the shoulder is in order to improve stability of the shoulder.

[wild12]

I would never static stretch when playing athletics at all. Static stretches cause the muscle's stretch shortening cycle to become very loose, and "un-explosive", and when playing sports like baseball you need that explosiveness in your joints (this is especially important when it comes to the knees, and the throwing arm). Dynamic warmups are the way to go for sure!

[Jake Patterson]

What is your opinion on stretching the throwing arm. I'm concerned about stretching out the muscles around the shoulder joint and how important the muscle around the shoulder is in order to improve stability of the shoulder.I feel the real question is.... What do we expect to achieve pre-game with static stretching that can't be accomplished with dynamic stretching?

[rkbenn]

I feel the real question is.... What do we expect to achieve pre-game with static stretching that can't be accomplished with dynamic stretching?

my opinion is no static stretching to throwing arm shoulder because, like the ankle can have the same affect by stretching out the muscle, making the ligaments vulnerable to injury.

[Jake Patterson]

my opinion is no static stretching to throwing arm shoulder because, like the ankle can have the same affect by stretching out the muscle, making the ligaments vulnerable to injury.I would agree. The only time I allowed anything else was when specific stretches were recommended to specific players for specific problem areas by my assistant who was a trained (degreed) exercise therapist.

[rkbenn]

I would agree. The only time I allowed anything else was when specific stretches were recommended to specific players for specific problem areas by my assistant who was a trained (degreed) exercise therapist.

My son's coach has the kids do static stretching to their throwing arm shoulder. I told my son to act like he was doing them.

[Oilcanbland]

I think another factor that needs to be taken into consideration is just how flexible that person ALREADY is. It seems that there is some sort of popular theory that paints static stretching with a broad brush as being bad because it will increase flexibility which in turn decreases joint stability. What if that person is stiff as a board already, and could actually use a little more flexibility? I do agree that static stretching is best done following a workout, rather than before when the muscles are cold. However, I'll always have a place for static stretching in my workouts, and no new theory will change that. The reason...it's worked for me.

Back when I had my back injury (Spondylolisthesis) in high school, my hamstrings tightened up extremely bad. When I started feeling better, I did static stretching to improve my flexibility. Somehow by stretching out my hamstrings it relieved some pain in my back. What I'm saying is that static stretching will always have a place in my workouts because I'm generally stiff, and will probably never have the problem of too much flexibility.

[Maxx]

What is your opinion on stretching the throwing arm. I'm concerned about stretching out the muscles around the shoulder joint and how important the muscle around the shoulder is in order to improve stability of the shoulder.
I would rather have them to do bands prior to throwing then static stretching. Plus if they are doing a proper throwing routine as part of the warm-up, that is sufficient. In my opinion, mechanics are the most important aspect in preventing arm injuries.


my opinion is no static stretching to throwing arm shoulder because, like the ankle can have the same affect by stretching out the muscle, making the ligaments vulnerable to injury.


Proper static stretching should not cause this problem. That being said, most coaches don't use static stretching properly.


I would never static stretch when playing athletics at all. Static stretches cause the muscle's stretch shortening cycle to become very loose, and "un-explosive", and when playing sports like baseball you need that explosiveness in your joints (this is especially important when it comes to the knees, and the throwing arm). Dynamic warmups are the way to go for sure!
Dynamic warm-up is definitely the way to go, but again, if used properly, static stretching can still be used prior to activity, but AFTER the some light jogging and the dynamic warm-up. Again, I prefer static stretching in brief durations to eliminate any muscle tightness. You are correct that studies show a decrease in performance following static stretching. But these studies examined long-duration static stretching--holding a stretch 15-20 seconds. That's why it is better to hold a stretch for 3 seconds, release, relax, and do another 3 seconds.

[Oilcanbland]

Maxx,

Would you say that most kids have the problem of too much flexibility or too little flexibility? If I could make a very educated guess, I'd probably say most kids are TOO stiff. The theory that static stretching and too much flexibility creates joint instability is probably valid, but is also somewhat irrelavent to most athletes, unless you are a gymnist or extremely flexible to begin with.

I'm always too stiff, and need something to increase my ROM, after I'm already warmed up. Sometimes I'll use static stretching to do the job. And guess what, IT WORKS FOR ME. This is coming from someone who plays the game regularly. Not some kind of lab report. Like you said, I'll even use it before the games or workouts sometimes, and yes I do agree it is best used for short spurts (5 seconds or so). Longer holding is most likely best used after workouts. That's my theory. Maybe old fashioned, but it's what works for me.

[Jake Patterson]

I would rather have them to do bands prior to throwing then static stretching. Plus if they are doing a proper throwing routine as part of the warm-up, that is sufficient. In my opinion, mechanics are the most important aspect in preventing arm injuries.



Proper static stretching should not cause this problem. That being said, most coaches don't use static stretching properly.


Dynamic warm-up is definitely the way to go, but again, if used properly, static stretching can still be used prior to activity, but AFTER the some light jogging and the dynamic warm-up. Again, I prefer static stretching in brief durations to eliminate any muscle tightness. You are correct that studies show a decrease in performance following static stretching. But these studies examined long-duration static stretching--holding a stretch 15-20 seconds. That's why it is better to hold a stretch for 3 seconds, release, relax, and do another 3 seconds.
Agree with MAXX. He also has some great information available for coaches.
Jake

[Oilcanbland]

BTW Maxx, I wasn't disputing what you had to say, I was mostly agreeing with you. I was just asking you that question because you're a trainer, and work with many athletes. In all my years involved in athletics, I would say that the athlete that had too much flexibility was the exception, rather than the majority. Just wanted your take on that.

[Maxx]

Oilcan--I agree with you that most athletes have a lack of flexibility. Personally, I think the dynamic warm-ups will do more for flexibility than static stetching, but like you said, the shorter duration SS is best. And you are right--you find what works best for YOU!!! That's why I give my players some "flexibility" in what we do, becuse I hope they know their bodies better than me. I learned a long time ago that I always felt worse, and had more injuries when I held stretches for a long peiod of time, but it took me some time to make the connection because I was always told I had to "stretch."