ShapeFit.com

[Jonny]

I have a question for everyone as regards to how they stretch pre competition. I play football and besides running (in order to warm up my targeted muscles) I only do dynamic stretches and no static stretching. I only do static stretching after games. The reason I don't do any static stretching before competition is because recent research suggests it relaxes the targeted muscles making them weaker. This would decrease my performance and make me more susceptible to injury. Man United have also adopted this theory by warming their player's up on cycling machines followed by dynamic stretching ONLY. I know most people still do static stretching before games. I was wondering what everyones feelings were as regards to this topic? What do you guys do before/after competititon in terms of stretching and why?

[swanso5]

dynamic before and static after is definately the way to go...it's also best to do some light and easy dynamic stuff after sport and wait 4 - 6hrs to static strech as the nervous system gets a chance to settle down which will enable a better stretch...static stretching before a game is alright i suppose but only after dynamic stuff has been done

[ballas38]

dynamic streching means movement that streches your muscles and static is streching while standing still? As far as dynamic is concerned before my weight training, should i do some exercises with little weight ? How many?

I read mike Robertson's hardcore streching. The exercises and explanations are good, but i dindn't quite understand when i should stretch. Right after my weight workout? Probably not as i have experienced myself difficulties in getting a good strech at that time.
Several hours after? Correct me if i'm wrong , but does he suggest that we strech right after our warm bath?

[steveabode]

Training for javelin requires lots of different movements and the dynamic stuff we do relates directly to the type of movements required- therefore loads of shoulder rotations, trunk twists, hip movement etc.. For football (I take it you mean Association Foootball, not American Rugby) the main basis of your dynamics would be star jumps, sidesteps, high knees (in jog), single leg jumps, jump twists, butt flicks, kick outs.

As for flexibility training (static stretching) at the end of a match- I would be inclined to work on basics like touch your toes for 40s, side bends, quad stretch etc. Within more complex, mixed training the rule must be- if you've used a set of muscles then give them a good long stretch at the end of the session.

As for stretching after weight training I think it's best to say- "I need three static stretching sessions per week, with the emphasis on doing them after dynamic training" to wit- if you do footy training three times a week then do your major stretching after those- perhaps a little yoga when you get home from the gym if you're feeling stiff- Youtube is stacked with examples...

Hope this helps chaps!

Steve Bode