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Stretching For Athletes. Created By: Julie Cairone. Audience: Athletes. Types of Stretches. Dynamic Static. Types of stretching. Dynamic - Uses speed of movement, momentum and active muscular effort No held position Reduces muscle tightness. Examples -butt kicks -high knees

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stretching for athletes

Stretching For Athletes

Created By: Julie Cairone

Audience: Athletes

types of stretches
Types of Stretches
  • Dynamic
  • Static
types of stretching
Types of stretching
  • Dynamic - Uses speed of movement, momentum and active muscular effort
    • No held position
    • Reduces muscle tightness
  • Examples
  • -butt kicks
  • -high knees
  • -leg swings
types of stretching1
Types of Stretching
  • Static- Reaching to a point of tension
    • Hold the stretch for AT LEAST 20-30 seconds
    • Injury Prevention

Examples: Quad, Calf, Hamstring

muscle spindles
Muscle Spindles
  • Composed of muscle fibers
  • Prevent us from overstretching
  • Contract the muscle for 10 seconds
    • Then allow you to stretch farther
golgi tendon organs
Golgi Tendon Organs
  • Prevent us from over contracting
  • Muscle cells are recruited when a muscle contracts
  • Too many muscle cells will lead to over-contracting
so which type of stretch should i do
SO, which type of stretch should I do?
  • Prior to competition:
    • DYNAMIC stretching
      • Gets your muscles warm
      • Gets muscles ready for the quick movements they are about to endure.
post competition
Post Competition:
  • STATIC stretching
    • Works on flexibility
    • Static stretching reduces strength and power within muscles.
      • So do not do it before!
      • Also, it reduces your Series Elastic Component
        • SEC gives you the torque and power to make quick moves
types of static stretches
Types of Static Stretches
  • Hamstring: Feet together, touch your toes
static stretch
Static Stretch
  • Quadriceps: Stand on one leg
  • Touch heel of other foot to buttocks
static stretch1
Static Stretch
  • Calf:
    • Against a wall: Put one set

of toes angled on a wall and

Lean forward

OR

Spread one leg behind the other,

push heel into ground

static stretch2
Static Stretch
  • Groin: Sit in butterfly position
    • Slowly push knees to the ground
types of dynamic stretches
Types of Dynamic Stretches
  • Butt Kicks: Alternately swing the heel of each foot up to the butt
    • Keep back straight
    • Use a smooth swinging motion produced at the knee joint
    • Chest over toes, pump your arms

Video of Butt kicks:

http://www.youtube.com/watch?v=UfCH8LMmLH8

dynamic stretches
Dynamic Stretches
  • High Knee Walk: Stretches the Glutes
  • Step forward
  • Grab opposite shin
  • Pull your knee toward your chest
  • Keep back straight
dynamic stretches1
Dynamic Stretches
  • High Knees: Run in place
  • Try to get one knee as high as you can
  • Rotate knees in the air

Video of High Knees:

http://www.ehow.com/video_4460155__high-knee_-track-field-drill.html

dynamic stretches2
Dynamic Stretches
  • High Leg Kicks: Hamstrings
    • Stand up straight with your kicking leg just back of your plant leg
    • Kick your leg out and up in front of you
    • Keep leg straight the entire time
    • Kick as high as you can without bending knee
    • Do this with both legs

Video of High Leg Kicks:

http://www.youtube.com/watch?v=ZOpZeYiZUso

comparing and contrasting
Comparing and Contrasting
  • Gets you ready for quick movements
  • Gets your blood flowing to muscles
  • Use prior to competition
  • Does not improve flexibility
  • Increases flexibility
  • Hold stretch at least for 20-30 seconds
  • Use after competition
  • Decreases Series Elastic Component
  • Reduces the power coming from muscle fibers

Dynamic

Static

flexibility
Flexibility
  • Flexibility is directly related to stretching
  • There are three main types of flexibility
    • Dynamic (Kinetic)
    • Static-active (Active)
    • Static-passive (Passive)
slide23

Dynamic Flexibility- is the ability to perform dynamic movements of the muscles to bring a limb through its full range of motion in the joints.

Active Flexibility- is the ability to assume and maintain extended positions using only the tension of the agonists and synergists while the antagonists are being stretched.

Passive Flexibility-is the ability to assume extended positions and then maintain them using only your weight, the support of your limbs, or some other apparatus.

influences
Influences

Internal:

-the type of joint

-the internal resistance within a joint

-bony structures which limit movement

-the elasticity of muscle tissue

-the elasticity of tendons and ligaments

-the elasticity of skin

influences con t
Influences Con’t.

External

-the temperature of the place where one is training

-the time of day

-the stage in the recovery process of a joint (or muscle) after injury

-age

-gender

- one's ability to perform a particular exercise

remember to
REMEMBER TO:
  • TAKE CARE OF YOUR MUSCLES!
    • Because they take care of you
  • MAKE SURE YOU STRETCH!
    • Your flexibility is important*
    • Tight Hamstrings can lead to lower back pain
  • http://www.cmcrossroads.com/bradapp/docs/rec/stretching/stretching_4.html