Dynamic stretching pdf

In order to prevent injuries, players should do warm-up and cool-down routines with stretching. Pec Fly with Overhead Raise: With elbows bent to degrees, raise your elbows to shoulder level and move them back so they are in alignment with your body (arms should look like a field goal post). This is your starting position. Instead of stretching for seconds at a time, the dynamic warm up, in contrast, consists of having players perform more dynamic tasks.

Finally, these types of stretches lend to developing more foot spee power, and explosiveness.

The following dynamic stretches should be done after 5-minutes of aerobic. Dynamic stretches for Basketball. It’s where you hold a stretch for an extended period of time. For example, a lunge with a twist is a dynamic stretching exercise that engages your hips, legs, and core muscles.

Whether you are doing weighted lunges in the gym,. A few examples of dynamic stretching movements would be jumping jacks, torso twists, and arm swings. These types of stretches will allow your body not only to warm up,.

Example: cobra and downward dog. Passive static stretch: depends on gravity or a prop such as a partner, strap or elastic band. Prior to any strength training session or conditioning session, a specific and complete warm-up routine is necessary in order to prepare the body to perform at a high level.

There is a natural blurring between many joint rotation and dynamic stretching tech-niques. The primary difference: Joint rotations are often performed with control through the whole range of motion and are therefore less dynamic. Try to execute the movements smoothly instead of explosively. The net result is that the typical soccer warm up can lead to less than optical speed and skill especially at the start of the match. Static stretching resulted in the slowest agility times.

Therefore, the soccer warm-up should be altered in such a way that it meets the dynamic demands of the sport. They will loosen your joints to improve your range of motion and improve blood flow to tissues throughout your body. Stretching is an excellent thing you can do for your health. If your prerun warmup typically consists of jogging—or worse, nothing—here’s reason to step it up.

Place your hands on the support in front of you with one foot back. Point the toe of the foot that is back and lay the top of your foot on the ground. Then bend your knee back and feel a stretch up your shin.

Then change the angle of your toes. Traditionally, static- stretching exercises have been a prominent feature of warm up routines ( 3 37). It involves the active tightening of your muscles and moving your joints through their full range of motion. These functional and sport-specific movements help increase muscle temperature and decrease muscle stiffness. It also relieves stress and contributes to men-tal as well as physical health.

There are two basic kinds of stretches: static and dynamic. The current literature recommends dynamic rather than static stretching for the athletic warm-up. In the standing position, lift one leg to the side. Bend the knee of the weight- bearing leg, keeping the back straight to feel a stretch on the inside of the straight leg.

Table of strengthening and balance exercises. In the lying position, place a ball between your knees and rotate legs from side to side. It is not bouncing or ballistic stretching. Do not take a previously static stretch and turn it into a dynamic stretch by bouncing. Unlike static stretching, dynamic movements aren’t tedious, 30-second stretches working one muscle at a time.

Then place your hands down on the ground in front of you. The closer you place your hands to your knees, the harder the stretch will be. Press your butt up into the air, driving your heels to the ground.

Feel a nice stretch down your calves and hamstrings.