Dynamic Stretching

DYNAMIC STRETCHING

What is dynamic (active) stretching?

Dynamic stretching involves the progressive, active stretch of muscles and joints through a sport specific range of motion. It involves gradual increased intensity of movement as opposed to static stretching, which involves lengthening a muscle to the end of it’s range and holding the stretch over a period time.

When is Dynamic (active) stretching appropriate?

Dynamic stretching is appropriate prior to physical activity, eg. pre-match and pre-training. Dynamic stretching can be incorporated into the warm up program.

Why is dynamic (active) stretching used?

Dynamic stretching exercises condition the muscles for dynamic movement by stretching and warming the muscle groups without lengthening muscle fibers. Dynamic stretching allows the muscles and tendons to be put through a specific range of movement, similar to movements that would occur during a game. The effect can be likened to stretching a rubber band. After stretching the rubber band, it returns to its normal length.

Static stretching is used to increase flexibility in an attempt to gradually increase the length and at the same time relax the muscle fibers. This effect can be likened to stretching a piece of blue tac, and after it is stretched it does not totally return to it’s original length and shape. Static stretching is an important part of the training/playing conditioning program and can be incorporated after exercise when the muscles are warmed and supple.

How to perform dynamic (active) stretches.

A dynamic stretching routine can be a series of exercises that progressively build from basic, medium intensity movements through to more intense exercises that move the muscles and joints through full ranges of motion. Muscle fibers need to be given time to gradually warm until they are ready for an intense stretch.

Work out 1

work out # 1

Warm up

Agility Ladder

-Cross over x 3

-Side rocker x 3

-icky shuffle x 3

Work out

-Hang Cleans 4 x 5 (work up to 50% of max) 2 min rest between sets

-Power Shrugs 4 x 6-8 (use same weight as last clean set) 1 min rest

-Bench Press W/ Barbell row 4 x 8-10 (50 % of max)2 min rest

-Pull ups W/push ups 4 x 6-8 ( vary grip, wide, med, close,) 1 min rest

-Seated Floor press with bar W/squat jumps ( do as many as possible for a minute)

Static Stretch (Hold each stretch for 10 seconds)

(legs spread, down to middle, to the right, to the left)

(groin to the right and left)

(right quad, left quad)

What to Expect

For the first couple of work outs heaving weight is not a concern.  The main goal of the first couple of work outs is to get the athletes technique and form right.  I am assuming that the types of lifts that will be posted the athlete will already have experience in performing them.  

The workouts will consist of a warmup, either latter drills, medicine ball routines, or jumping rope.  The warmups will help the athlete get prepared  for the lift and help with footwork and core training.  The latter drills and jump roping are to help the athlete generate "quick feet" and better their coordination.  The medicine ball routines train the athletes core and  help their endurance.  

The main lift will consist of olympic lifts, like hang cleans, power cleans, push jerks, split jerks and power shrugs.  The work outs will also involve squats, lunges, bench press (barbell and dumbbell) , pull ups, push ups.  There will rarely be lifts that isolate one muscle.  

The workouts are meant to be preformed on time frame.  This limits your rest time and builds muscle endurance.  At the end of the lift a static stretch will will done to loosen your body back up and help with flexibility.  

For serious ATHLETES only

What's ups? My name is Ryan and I am here to post blogs for athletes wanting to increase their strength, speed, stamina and overall athletic ability.  I intend to post workouts, running programs and other drills for athletes that want to step up their game.  The workouts are for all athletes in all sports who are dedicated and motivated and have the initiative to improve their abilities.  The workouts will be a progressive format and will constantly push athletes to new levels.  The goal is to create  a blog were athletes and coaches can visit to get a weekly workout out program that alternates strength and agility training.  Again, this is designed for the serious athlete and is not intended for the average person wanting to lose weight for beach season.