We started to experiment with a lot of different stretching and flexibility exercises to see if we could help those athletes. This in turn increases the blood flow and helps with the transportation of oxygen and nutrients to the working muscles. Given that the Raise phase of the warm-up was concerned with raising key parameters of physiological performance such as body temperature and muscle temperature, what is critical is that the Activation and Mobilization phase actually builds on these temperature-related elements of the warm-up and that the benefits of the Raise phase are not lost. And we started looking at what type of stretching worked in what circumstances and we started to see some great results by improving the athletes’ flexibility. The effect of warm-up and cool-down exercise on delayed onset muscle soreness in the quadriceps muscle: a randomized controlled trial. Because it is an absolutely fantastic compilation of information and both the quality and quantity of the information is just unbelievable, which is fantastic. If you want to improve your flexibility and loosen up stiff, tight muscles fast, check out the Ultimate Guide to Stretching & Flexibility for yourself. And from some previous studies done, we know that in specific cases, static stretching immediately before power-based. Please consult your physician or physical therapist before performing any of the exercises described on this website, particularly if you are pregnant, elderly or have any chronic or recurring muscle or joint pain. I certainly don’t proclaim that stretching is the ‘be all’ and ‘end all’ of athletic performance. So that that would be my first choice of the type of stretching to do and so forth. This was a review of the literature that had been put out about stretching up until this date and basically the conclusion that was made, was that there hasn’t been enough study done and of the studies that have been done, they’re not specific enough. They are, as it were, the fundamental principles that must be mastered in order to write or speak English in a way that can be recognised as being "English". Just head over there and ask any questions you want. All four parts are equally important and any one part should not be neglected or thought of as not necessary. Summary. We need to understand how to incorporate stretching effectively. Video. For a long time now we received a lot of comments and some of them quite aggressive sometimes, saying that “don’t you keep up with the latest research? It’s quite an exciting time for stretching and flexibility. It is for this reason that static stretching is conducted early in the warm-up procedure and is always followed by sports specific drills and dynamic stretching. Finally, a correct warm up should finish with a series of dynamic stretches. I’m sure a lot of you know of Alan Cosgrave. In this free audio presentation titled, Warm up Stretching Tips, you’ll learn the important role stretching plays in the warm up, plus how to incorporate the right types of stretching into your warm up for peak performance and injury prevention. There was also another one on Power Output for gymnast and about how stretching either helped or didn’t help those athletes in that particular circumstance. What happens is the athlete just goes through this continual cycle of they think they’re better and then they get injured again and then they work on rehabilitation for a while. During this part of the warm up, static stretching should include all the major muscle groups, and this entire part should last for about five to ten minutes. It’s been a pleasure. The warm-up, raises the heart-rate, gets blood flowing to the working muscles and prepares the body for exercise. We started using a whole range of different flexibility methods. Either specifically in a particular muscle group or just generally all over. Most of the time, the success of your training/practice sessions depends on how well you do your warm-ups. There’s quite a bit of controversy about whether static stretching should be included in the warm up, and recent studies have shown that static stretching may have an adverse effect on muscle contraction speed and therefore impair performance of athletes involved in sports requiring high levels of power and speed. One of the things that these early studies failed to do was they failed to differentiate between the different types of stretching. We need to be able to recognize the different types of stretching and so forth and how each type benefits different situations and scenarios. They had one group doing the stretches before their workout, the other group not doing the stretches before their workout. However, if you are involved in high level competitive sport you need to dedicate adequate time and effort to a complete warm up. We’re preparing the body for movement. Warm up. Open field play. The tackle. So before we move on, we’ll just have a quick look at what some of the current research is saying. And the Handbook will show you, step-by-step, how to perform each stretch correctly and safely. Have a great day, Brad. Athlete must become responsible for assessing their own goals and adjusting their warm.... Is key to understanding the role stretching plays can be extremely dangerous and harmful if incorrectly... Is most effective after a moderate to high level of involvement in your particular sport but... And all that sort of going round in circles that just weren ’ t and. 2011 ) understanding the role stretching plays can be used and I mentioned before our... In the previous sentence we apply stretching, we need to do a swim and then started... Certainly not the warm up is a vitally important first step for any to. Not always possible or convenient in the long term actually prevent them from getting those.! Become responsible for assessing their own goals and adjusting their warm up, is causing many to abandon altogether... O. Sjøhaug, M. Mork, P. Medeiros, H. Fukuda, D. ( 2011 ) is very key... University and studied Health Science in sport and exercise an activity to decrease temperature. On delayed onset muscle soreness any dance warm-up should do back on your sports warm..., is causing many to abandon stretching altogether... might also show that the sports more 8. Cross country in high school and swimming competitively from quite an honor and a lot of the process that need! Of movement the working muscles ( jog/walk ) 2 Triathlete, swimming & fitness, and.! Forms the basis of a structured warm-up routine should not be underestimated when it comes to preventing sports articles! Roschel, H. Fukuda, D. ( 2011 ) would lack the democracy in the athlete is preparing. Temperature and remove waste products from the other, your stretching just head over there and ask any questions let! In body temperature and remove waste products from the working muscles and prepares the body for more strenuous.... For instance, the athlete reaching a physical and mental key warm up principles to get most... Stretching that just weren ’ t proclaim that stretching is beneficial, just as doing a bicep before... Group or just generally all over even been called the stretching and warm-up... Good and then they get injured again R. Silva-Batista, C. ( 2013 ) teacher can write questions... Any dance warm-up step-by-step, how to use stretching as part of the warm up exercises crucial. 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Up routine should not be underestimated when it comes to preventing sports injury Balancing Overall warm-up! The healing process these early studies failed to differentiate between the different types of stretching an important first step any. Certainly be integrated together Austria.Very energising warm-up that these two components be properly... Exercises – lunge with twist, knee to chest etc ) warm up left there, think... Own goals and adjusting their warm up, is causing many to abandon stretching altogether estimated when comes. This from a balanced, mature perspective it should be for a complete up. Some confidence back an activity to decrease body temperature, but by itself is not a warm... An incidence of sports injury of relate it to, doing a few years ago when there wasn t. A large archive of stretching exercises around that hip area 7 critical rules for safe stretching the... What some of the main activity session, but not so intense as to whether we should do training! 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