Dynamic Stretching Research

In order to maximize performance and minimize the risk of injury athletes complete warm-up activities before athletic competition. A common structure of the warm-up consists of aerobic exercise completed at less than maximum intensity, followed by periods of sport specific movements, and finishing with stretching, usually consisting of static stretching. This paper will review the research regarding static stretching and the negative affects in athletic performance and the lack of evidence demonstrating the ability of static stretching as a tool for injury prevention. The paper will discuss the research and benefits of dynamic stretching as an alternative to static stretching for warm-up activities and discuss the proper setting to incorporate

These static stretch-induced impairments can continue for 2 hours. For example, Power et al. (2004) had subjects stretch the quadriceps and hamstrings with 2 different stretches of 3 repetitions each for 45 seconds. They reported mean decreases in quadriceps maximal voluntary contraction (MVC) force, muscle activation, and increased ROM that endured for 2 hours after stretching. Similarly, Fowles et al. (2000) reported force deficits for 1 hour following static stretching. However, both studies used stretching durations that exceeded normal athletic

Each day we will include five of the following exercises in order to keep the warm-up interesting: military march, walking lunge, side step, superman, A-skips, C-skips, high knees, lateral high knees, skips for height, toe touch, and bounding. Sport-specific dynamic exercises will last five minutes and include general stance and motion from the neutral and bottom positions. From the neutral position these motions include stalking forward and backward, lateral stance motion, and the sprawl defense technique. We will add penetration steps out of our stance and motion followed by the final steps of drive and swing motions for the different takedown techniques. We will practice position techniques from the bottom starting position including the stand up, switch, short sit, and Granby escape moves. These sport specific motions will get the muscles and joints loose and ready to repeat under more intense conditions during practice or competition. We will use the warm-up period to also mentally prepare the athletes for the hard work expected of each athlete during the intense practice or competition to