Dec
16
Thursday, December 16, 2010 1:33 PM
In my last post, I discussed the numerous benefits of static stretching, and the best time to implement it. In this second installment of our series on flexibility, I will familiarize you with the concept of dynamic stretching. Although this may be the preferred warm-up method for professional and collegiate athletes, I recognize, it is taking time to trickle down to the youth sports level.
As the name implies, dynamic stretching, or “mobility training,” involves improving flexibility through movement. Rather than simply placing a muscle in a stretched position and holding for time, dynamic flexibility drills involve actively increasing your range of motion around key joints like the ankles, knees, hips and shoulders. By using your own muscles to help stretch those that work in opposition to them, you not only increase body temperature and blood flow, but also get your central nervous system fired up and ready for action.
Say, for example, you want to target your hamstrings. Instead of a typical static stretch, where you hold the stretched position until your muscle can relax and elongate, you use the controlled momentum of swinging your leg forward (which requires a contraction of the large muscles on the front of your thighs-the quadriceps and hip flexors) to briefly stretch the hamstring. Before it can completely relax, you allow the leg to swing back behind, only to immediately bring it forward once again, this time just a little bit higher. This type of progressive muscle lengthening not only helps keep you limber, but does so without inducing the typical muscle relaxation, and subsequent reduction in strength and power potential associated with static stretching. This is also a great way to help improve things like dynamic balance, coordination and stability of the supporting limb- attributes that nearly every young athlete needs to improve
Now that you know more about dynamic stretching and its benefits, the next step is to learn how to use it. Be on the lookout for part three where I will show a video of a full body dynamic flexibility warm-up in action.