Sprint Group
PRE-TRAINING WARM UP TO STRETCH OR NOT ?
Does traditional static stretching before training
prevent injury ?
The answer to this is rather surprising !! There is
NO direct evidence that pre-training exercise prevents injury.
Stretching incorrectly or cold muscles or bouncing while stretching can cause
injury. The traditional warm up of 2 laps of the track then sitting down to
stretch (and talk) and just lowers the body temperature of the athlete.
Recent research by Herbert and Gabriel of the
School of Physiotherapy, University of Sydney published in the BMJ on August
2002 found that the traditional approach to stretching had no beneficial effects
whatsoever. In fact the research actual points out that stretching before
exercise reduces the power of the active muscles instead of enhancing the
performance. Further research by Young and Elliot (2001) using four different
protocols and a drop jump test revealed that the warm up with static stretching
decreased performance by 7%. The decrease in performance has shown to last for
at least one hour but decrease over time. Static stretches before warm up or
competition cause tiredness and decrease co-ordination, they have a calming
effect and are best used in the cool down (See cool down newsletter). Static
stretching improves static flexibility. Dynamic stretching through the full
range of motion (ROM) improves dynamic flexibility. Sprinting is not a
stretching contest.
“No race has
ever required a athlete to touch their toes but has required them to run fast as
they can ” (John Anderson)
So what is
the alternative ??
For a
dynamic sport like sprinting the warm up should be dynamic therefore a dynamic
warm up should be used.
This warm up should consist of running exercises
that include running forward, backwards, crossovers, running drills, bounding
and progressively faster sprints. Static can still be used as most athletes feel
the need to do some static stretching to prepare themselves properly. Once a
mild sweat is attained then the athlete is warmed up and ready to train or
compete.
References
The Coach issue 11 & 13
Too much to loose by Vern Gambeetta
Dynamic warm up routines by A. Faccioni
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