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Stretching for athletes

Stretching for athletes. By: Jessica Babice. 2 Types of Stretching. Dynamic – involving motion Static – involving NO motion . Dynamic . Functional based movements Prepares the body for a sport specific movement Reduces muscle tightness Increases: Heart rate Body Temperature

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Stretching for athletes

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  1. Stretching for athletes By: Jessica Babice

  2. 2 Types of Stretching • Dynamic – involving motion • Static – involving NO motion

  3. Dynamic • Functional based movements • Prepares the body for a sport specific movement • Reduces muscle tightness • Increases: • Heart rate • Body Temperature • Blood Flow

  4. Types of Dynamic Stretches High Knees Small Lunges Heel Flicks Hamstring Walks Calf Step Backs

  5. High Knees • Light on feet • Bring knee to fairly high level • Keep body straight/upright • Take short steps between each knee raise

  6. Small Lunges • Belly button to spine • Stabilizes the spine • Small Steps • Back leg about 6 inches from ground • Front lower leg remains vertical

  7. Heel Flicks • Short steps • Heels to backside • Alternate legs • Keep back straight/upright • Chest over toes • Pump arms for momentum

  8. Hamstring Walks • Brace stomach/back • belly button to spine • Small steps • Kick let up no further than waist • Feel a stretch, NOT a pull • Alternate legs

  9. Calf Step Backs • Brace core • Keep body upright • Step backwards 2 ways: • Leg straight-stretches gastrocnemius • Leg bent-soleus • Alternate legs

  10. Static • Elongate muscles to where you feel tension • Go into stretch using controlled movements • Remain stationary • Hold stretch for.. • 10-30 seconds!

  11. Types of Static Stretches • Shoulder Stretch • Side Bends • Calf Stretch • Quad Stretch • Upper Back Stretch

  12. Shoulder Stretch • Place right arm parallel with ground across chest • Use left forearm to bring right arm closer to chest • Alternate arms

  13. Side Bends • Bend slowly to right side • Keep body vertical • Do not lean forwards/back-wards • Alternate sides • Optional: • Use weights

  14. Calf Stretch • Place hands on a wall • Put one set of toes angled on wall • Lean forward • Alternate legs • Use bent leg and straight leg

  15. Quad Stretch • Stand on one leg • Bring foot to back side • Use alternate arm to hold foot • Keep body upright • Belly button to spine • Feet shoulder width apart

  16. Upper Back Stretch • Interlock fingers • Push hands away from chest • Allow upper back to relax

  17. Static V.S. So when do I use which type of stretch? Dynamic

  18. Prior to competition.. • DYNAMIC stretching is best! ☺ • Reduces muscle tightness • Prevents injury • Warms muscles and joints • Prepares muscles for sport relation movements

  19. Static stretching is best used.. • After an intense workout/competition • Hold stretch for a minimum of 10 seconds • Increase flexibility/muscle endurance

  20. Don’t forget: • Take care of your muscles because they take care of you ! • You’ll thank those extra 15 minutes of stretching in the long run! • Want to read a research study regarding static and dynamic stretching? GO TO http://journals.lww.com/nsca-jscr/Abstract/2007/08000/The_Acute_Effects_of_Combined_Static_and_Dynamic.22.aspx

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