Dynamic stretching before playing and static stretching after works best

Coaching experts Jim Kiltyand Liam Hennessyexamine a key components of all training: To Stretch or not to Stretch?

WE HAVE all stretched during a warm-up both before training and competition. But did you know different stretching techniques can affect your performance?

Recent studies have confirmed the benefits of what the athletic coaches of yesteryear were putting into practice – dynamic stretching. Correspondingly, static stretching may reduce strength, power and speed, hindering sprinting, jumping, and endurance performances.

Static stretching typically involves holding a stretch in a muscle for up to 30 seconds and is a common warm-up procedure for players of all games and athletes in all sports, with the belief that it reduces the risk of injury.

The studies have given dynamic stretching, which involves bobbing or movement through a stretch, a firm “thumbs up”.

While static stretching typically holds the muscle for a tolerable period, dynamic stretching like that promoted by SAQ (Speed, Agility, Quickness) Ireland requires the athlete or player to move through such a stretch in just a few seconds. So the message is simple – if you want to perform at your best complete a five to 15 minutes dynamic stretching routine as part of your warm-up.

It is also important to point out that static stretching is still important after training or competition. Indeed nearly 20 years ago, researchers from Sweden showed that for soccer players static stretching after training and playing was very effective in reducing the risk of injury next time out. Also we know from experience static stretching is still a very effective way of increasing range of movement and flexibility.

We like to separate stretching and flexibility training. Flexibility training should be done away from a competitive situation and the goal is to increase the range of motion about a joint. Having a normal range of movement is important for virtually all sports people and we are also aware many players and athletes do not have what may be considered “normal” flexibility for their sport.

So let us be clear, we are not saying static stretching should be discontinued. We are actually promoting it – but in the right place and at the right time.

Researchers in Denmark also demonstrated that static stretching for 45 seconds had a relaxing effect on muscle, lasting up to one hour. Exercise programmes such as pilates and yoga utilise flexibility exercises as their fundamental method of linking the body with the mind.

Thus there are at least three situations when static stretching can be effectively carried out: after training and competing; when a player or athlete needs to improve flexibility; when relaxation is the goal – as part of a training programme not just before a competition.

Finally, it is important to state that while static stretching is not recommended before training or competition, the time-frame between static stretching and performing seems to be crucial. One study found if there is a 40-minute delay between the static stretching routine and the subsequent performance no adverse effects will occur. So an old-fashioned gentle static stretch in the hours before a competition perhaps to help them relax seems not to have any adverse effects.

These notes are contributed by Dr Liam Hennessy and Jim Kilty of Setanta College, the Institute of Strength and Conditioning Studies (www.setantacollege.com)