Stretching

**bulldogs** · 12-10-2010, 07:12 AM

what stretches improve speed?

**Merkaba** · 12-10-2010, 11:59 AM

none really. I would say stretch to keep whatever current speed you have. Speed is hard to develop if you don't have it naturally. There was a thread around here a while back about it. Maybe started about 40 times. Try to search for it.

**bulldogs** · 12-19-2010, 03:14 PM

if i statically stretched every day could that improve my stride length for sprinting? also could stretching help my vert? thanks!

**LAM** · 12-19-2010, 03:25 PM

Originally Posted by bulldogs

what stretches improve speed?

no specific stretch does that. stretching after exercise allows the muscles to become very flexible. increasing flexibility allows the muscles to exert more force over that muscles entire range of motion.

**Merkaba** · 12-19-2010, 11:58 PM

Originally Posted by bulldogs

if i statically stretched every day could that improve my stride length for sprinting? also could stretching help my vert? thanks!

Improving stride length is a function of various mechanics. I use to be a track guy but not a coach. You need specific track based techniques. You need to learn basic technical form running. The most important thing I learned was that the legs are waiting on the arms. Your arm swing is tantamount and it should be forward and back as much as possible, as many people throw energy and momentum away side to side. I got faster when I went to college. Also I learned that a slow jog for say almost a mile is a great warm up for track work if you're a sprinter. If I would've known before college what I learned after getting there I probably could've ended up at a different college. I went to a small private DII school(now DI) on a football scholarship but it wasn't a "football" or sports college really and our programs werent great but you picked up little gems of training here and there.

Our coaches swore power cleans improved vertical,many others did too. Squats and just jumping high boxes helps because it makes you over jump which helps you overcome your limits. Jumps period. Just jump your ass off. You'll also be surprised how many people don't fully kick with their calves when striding or jumping. Make sure you do.

Back in my day you had parachutes for building power. Then running at a slight down hill grade helps develop stride length, and the bungy cord partner pull thing helped you over stride too. I've been out of this whole arena for a long time so there are plenty of new findings etc. Usain Bolt said he got faster from training. So it's out there.

**bulldogs** · 12-24-2010, 03:24 PM

can stretching help you grow?

**min0 lee** · 12-24-2010, 03:41 PM

Originally Posted by bulldogs

can stretching help you grow?

Jelqing does.

**caangelxox** · 12-29-2010, 12:15 AM

does flexible hip flexors help you stride better?

**Beejis60** · 12-29-2010, 07:51 AM

Originally Posted by bulldogs

if i statically stretched every day could that improve my stride length for sprinting? also could stretching help my vert? thanks!

Static stretching is not ideal. After I pulled my hammie about two months ago, I've been reading up a lot on stretching and it's become apparent that static stretching really over-stresses the muscle and can weaken it in the short-term. However, dynamic stretching appears to not have those negative effects. I've implemented it in my training and it does feel the muscles are not being as stressed before the movement with respect to static stretching; I'm still not 100% sure whether it's helping me lift more weight though.

Originally Posted by caangelxox

does flexible hip flexors help you stride better?

I'm no runner, but coming from someone who has hip issues when squatting, I will say that it likely DOES have an impact. My hip flexors and/or hip joint itself becomes strained from time to time, mainly on heavy single squats, and is quite hard for to me to walk and I'm actually limping after the movement. The pain and tightness goes away after about 30 seconds or so of walking it off though. So I'm guessing that I'm not stretching my hip flexors enough prior to squatting which causes the issue... And a deep heavy squat is probably similar to someone running because you're bringing your knee up high and pushing off the ground with the opposite leg, similar to both eccentric and concentric contractions of squats.

**caangelxox** · 12-29-2010, 12:54 PM

sitting also tightens your hip flexors too, it is a good muscle to stretch everyday. When you sit, your hip flexors shorten.

**Beejis60** · 12-30-2010, 11:11 AM

Originally Posted by caangelxox

sitting also tightens your hip flexors too, it is a good muscle to stretch everyday. When you sit, your hip flexors shorten.

This. That's why I never sit between sets ever.

**sassy69** · 12-30-2010, 11:49 AM

Originally Posted by Beejis60

Static stretching is not ideal. After I pulled my hammie about two months ago, I've been reading up a lot on stretching and it's become apparent that static stretching really over-stresses the muscle and can weaken it in the short-term. However, dynamic stretching appears to not have those negative effects. I've implemented it in my training and it does feel the muscles are not being as stressed before the movement with respect to static stretching; I'm still not 100% sure whether it's helping me lift more weight though.

I'm no runner, but coming from someone who has hip issues when squatting, I will say that it likely DOES have an impact. My hip flexors and/or hip joint itself becomes strained from time to time, mainly on heavy single squats, and is quite hard for to me to walk and I'm actually limping after the movement. The pain and tightness goes away after about 30 seconds or so of walking it off though. So I'm guessing that I'm not stretching my hip flexors enough prior to squatting which causes the issue... And a deep heavy squat is probably similar to someone running because you're bringing your knee up high and pushing off the ground with the opposite leg, similar to both eccentric and concentric contractions of squats.

Two things that come to mind from this discussion are :

1) The value of stretching is in ensuring that you aren't developing a push/pull imbalance - most of us tend to have a natural degree of imbalance between push / pull muscles - e.g. if your quad dominates your hamstring, the imbalance can show in up your ability to do good form squats, or might tend to make you tight in particular muscle / tendon, which in turn could propagate into a tendency to twist at the pelvis a particular direction, which could propagate into a lower back problem. I'm sure these are not physiologically accurate propagations, but you get the idea. We all have some sort of asymmetry in our natural shape and this can exaggerate imbalances in overall functional form & strength.

So my point is that I don't know that you'd make dramatic gains in increasing your stride, but you might remove a limitation that you naturally have by allowing a tighter muscle / configuration to open up and give you greater ROM or less potential for aggravated soreness.

2) Powerlifting / olympic lifting is all based on explosive force - e.g. PLers have a greater vertical jump than most other athletes. You might explore that sort of training to improve that specific type of power execution.

Here's list of articles about Oly training & vertical jump / Oly training for sports athletes that you might spend some time browsing:

powerlifting olympic lifting vertical jump - Google Search

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