Dynamic Vs. Static Stretching SOLVED

Understanding stretching can help you perform more efficiently within your sport. Stretching helps the body meet demands placed on it during activity.

Serious athletes want to know:

What type of stretching make you run faster or jump higher?

What type of stretching make you a better athlete, a faster athlete, or a stronger athlete?

What kind of stretching is better for you in your sport–dynamic or static stretching?

The best way to figure out the best type of stretching for you, is to be able to understand both types of stretching in detail.

Many confuse the issue by incorporating ballistic stretching. This is a hybrid of both types of stretching, where you are stretching passive muscles while using a bouncing motion. This type of stretching forces an extended range of movement before the muscle has relaxed enough to extend. Research has shown that this type of stretching does more harm than good, injuring muscles and nerves due to jerking movements.

Dynamic Stretching

To put it easiest, dynamic stretching focuses on sport specific movements, with a gradual increase in reach, speed, or both, within that sport.

Dynamic stretching, however, should not be confused with ballistic stretching. Unlike ballistic stretching, you are not trying to force your body to extend its range of motion.

Dynamic stretching improves flexibility in motion and it resembles a movement you would make in your sport. By performing a dynamic stretch before a sport, you not only reduce the risk of injury, you also fire up your muscles for peak performance. It is, in effect, a dynamic warm-up.

The flexibility gained by dynamic stretching is due to a slight rise in muscle temperature allowing stimulation of the nervous system and elongation of muscles.

As stated above, dynamic stretching is ideal for warm ups because it decreases the likelihood of injury and increases the possibility of improved performance. By contrast, static stretching does neither of these things. A static stretch is not useful for warming up because it doesn?t stimulate the nervous system or increase muscle temperature much. In fact, static exercise does just the opposite, it calms the nervous system and cools muscle temperature.

Dynamic stretching exercise vary in scope and duration, ranging from plyometrics to sprinting; from light weight lifting to simulated motions. Their aim is twofold: reduce injury and increase performance.

Examples Of Dynamic Stretching

Dynamic stretches are joint rotations of fingers, wrists, elbows, shoulders, neck, trunk, hips, knees, ankles, feet, and toes. These can be accomplished through such exercises as neck mobility exercises, shoulder circles, arm swings, side bends, hip circles, half squats, leg swings, lunges, and ankle bounces. These exercise are done in repetitions, and between 10 and 20 repetitions are recommended.



Static Stretching

Unfortunately, despite research that shows that static exercises don?t prevent injuries and don?t improve performance, many coaches prepare their athletes for a sport with static stretching.

They are not aware that their suggested regimen is actually detrimental to the athlete.

Sports research has shown that stretching is detrimental before a sport because:

1. It reduces peak force by about five percent.

2. It reduces the rate of force by about eight percent.

3. It reduces muscle strength by about nine percent for an hour after stretching.

4. It reduces coordination for explosive movement.

5. It reduces the velocity of your vertical jump.

Static exercise does not translate into functional speed, strength, or coordination during a sport.

However, after a sport, static stretching has many benefits. Specifically, when the need for power, coordination, and eccentric strength is no longer necessary, static stretching soothes, calms, and balances the nervous system while simultaneous relaxing and rejuvenating once-active muscles.

Static Stretching Examples:

Static stretching routines focus on stretching major muscle groups like chest, biceps, triceps, shoulders, upper back, lower back, trunk, buttocks, hips, abductors/adductors, groin, quadriceps, hamstrings, and calves. Instead of repetitions, duration is more important, ranging from 10 to 30 seconds.

Ideally, an exercise program has three phases: dynamic stretching for warming up, the sport or the core activity itself, and static stretching for cooling down. Instead of a coach or athlete preferring one over the other, they can both be used, one before the sport, the other after it.

So what type of stretching make you run faster or jump higher…?

Dynamic Stretching.

What type of stretching make you a better athlete, a faster athlete, or a stronger athlete?

Dynamic stretching.

What kind of stretching is better for you in your sport–dynamic or static stretching?

Both are equally important. Dynamic stretching for preparation and static stretching for recovery.

If you are looking for a full workout that will take your atheticism to the next level, then look no further…

You need to be training to be the complete athlete!  Regardless if you are in season or in your off-season, STOP waiting, and START doing!

Become A Part Of The Twice The Speed Family <——- Serious Athletes Only

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Talk soon,

Coach Cascio

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About the Author Jack Cascio

CEO and Founder of Twice the Speed

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Binish Babu says January 20, 2013

Great Info, really helped a lot in deeper understanding of warm-up and stretching. Thanx a ton :-))

We’re Not Pulling Your Leg… It’s Stretching! | Compass Chiropractic | 5420 N College Ave, Indianapolis, IN 46220 | Broad Ripple / Meridian Kessler Chiro says August 22, 2013

[…] are talking about stretching. Specifically Static and Dynamic Stretching, and how they can be most effective when used with a pre-participation protocol. The parameters of […]

Tonia D'Anna says August 29, 2013

taught my 14 yr old son the importance of dynamic stretching and when to do static stretching , only now his soccer coach and teammates think they know otherwise. how can I prove my case?

Joshua zavala says August 31, 2013

Jack it’s me josh I wrote a letter not to long ago. Thanks for what your trying to do but my parents dont believe that what your doing is true because they want to see prove .But also I wanted to ask were do you train your athletes like what do u make them do to become better athletes I would want to see like how u make them become the best athlete they can be and possibly train with me if I could . I’m a student/athlete in my school I play football and track with a 3.5 GPA but I want to improve as a athlete because I honestly think I’m not the best I could be yet . I am an average athlete but I think because I haven’t gotten the right training . I have seen one of your athletes that has trained with u his name is Chris James/ CJ I want to become just as good as him or better . I know Chris wants to play football for a long time and I want to as well . I want to ask if I could get a message knowing that you can help me become better athlete that way my parents can approve too. Thank you once again jack

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Gabriel Hantz says November 14, 2013

Can you explain the pros and cons on ballistic stretching, My coaches have always said not to bounce.

Hamza says November 14, 2013

How long does it take for the effects of stretching to show?

stevo says November 14, 2013

I have been performing the stretches you had on one of you video clips.ie knee to chest hop change legs and lunge forward throw arm back etc etc these stretches have improved my all round performance and I actually have got faster and even shock myself at the speed I have achieved and I’m 54yrs old .
Stevo in NZ

andre says November 14, 2013

Great info I will use this

piranime says November 14, 2013

Good to know hope i can knew this Long ago i finally understood why my body ackes when i dont static strech post workouts =)

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