Thread: athletic stretching

what type of stretching allows you to run faster and jump higher, basically quicker all around if there is any

Originally Posted by P-funk

there are lots of stretching techniques

pre workout, some sort of dynamic warm up is best as it gets the body moving, prepares the muscles through a full ROM and prepares the neurological system for the workout to come.

post workout and on days off, static stretching and PNF can be effecitve methods of increasing flexability around a joint. Dynamic/movement type stretches can also be used on days off.

Self Myo-Fascia Release on a foam roller is a good way to address tissue density and break up nots and keep muscles at proper length-tension relationships.

Well stated. To add to that, eccentric flexibility training is starting to gain some acceptance as an effective for of flexibility training that can be used during a warmup as well. An example would be doing the eccentric portion of a Romanian deadlift in a very slow and controlled manner, and proceeding the hold the lift in the bottom position for 6 seconds. Repeat this 5 times.

SMF is great too. Even if it didn't help with the qualitfy of soft tissue, it feels really nice when you're finished. It is pretty painful during though, but it gets a little better in subsequent sessions. The results last too. The very first time I did it lasted about 30-35 minutes because I was so knotted up. It hurt like Hell. The next time I did it was probably a month or two later and it wasn't nearly as bad pain wise.

To really imrpove your flexability you need to take stretching very seriously and keep on top of it. Stretching for 5min after your workout 4 days a week is not going to cut it. You have to be pretty agressive to get your body to remeber "new" stretched positions (elasticity). Especially if you have good muscle plasticity (the ability of the muscles to return back to their original length after stretching).

Indeed. The recommendation that I have seen thrown around is to hold each stretch (Assuming some type of static stretching) for 30 seconds, or to accumulate multiple bouts of stretching that add up to 30 seconds (e.g. 3 stretches @ 10 seconds in length). Also, it takes 3-5 days per week to see noticeable results, and I would probably lean more toward 5. Personally, I like to stretch 6 or 7 days per week. I warmup with about 10-15 minutes of dynamic flexibility work and cooldown with just under 30 minutes of static stretching.

Also, from what I can gather, chronic adaptations to flexibility training improve performance, not acute responses. So, what I'm saying is that it will take a little time before the results actually transfer over to the activities you are referring to.