The Importance of Dynamic Stretching

An effective warm-up is not complete without incorporating some form of stretching to ensure muscles are ready for the task ahead.

The Theory

Traditionally, static stretches were slotted onto the end of a pre-training or pre-competition warm-up. This involved stretching a specific muscle/body part to its maximum comfortable range, and holding it for an extended period of time. Generally speaking, this also served as the perfect time to have a chat with a teammate about the weekend's football results, or plans for that weekend.

However, recent studies have shown that, for sports involving explosive movements, the use of static stretching pre-event can actually weaken performance. Obviously not ideal when you're doing all you can to run faster.

So, what form of stretching should be incorporated into my warm-up?

Dynamic Stretching

Dynamic stretching is the use of movement to stretch muscles. Rather than the "lengthen and hold" approach of static stretching, dynamic stretching utilises momentum to engage the muscles, actively stretching muscles and joints as they travel through a specific range of motion.

The beauty of dynamic stretching is that the muscles are effectively being prepared for the range of motion that they will be put through once the training session or competition commences.

The key difference is that dynamic stretching exercises condition the muscles for dynamic movement by stretching and warming the muscle groups without lengthening muscle fibers.
Static stretching is used to increase flexibility through relaxing and increasing the length of the muscle fibers. Not to say that static stretching doesn't have its place. Certainly post-training, static stretching can be beneficial for any athlete. But when you're looking for performance, let's keep things dynamic.

Incorporate some of these into your warm-up:

Dynamic Stretching exercises

Arm Swings

1. Stand tall and hold arms out to your side.
2. Slowly swing your arms back and forth across the front of your body.
3. Repeat this continuous motion for 30 seconds.

Side Bends

1. Stand with a shoulder width stance. Place a toning bar on your shoulders (optional). 2. Lean to one side keeping your torso straight. Do not bend forward or backwards. 3. Hold for a count of 2 and then repeat to the other side. 4. Complete 10 stretches each side.

Trunk Rotations

1. Stand with a shoulder width stance. Place hands on hips.
2. With knees slightly bent, turn from side to side keeping feet firmly on the floor.
4. Complete a total of 15-20 full swings.

Alternate Toe Touches

1. Start by standing with your feet spread as far apart as comfortably possible.
2. Lean forward toward one leg and try to reach your foot or until a comfortable stretch is felt in your low back and hamstrings.
3. Now try to touch the other foot with the opposite arm. This motion should be continuous alternately touching each foot (as close as possible) with the opposite hand.
Important: skip this stretch you are prone to low back pain or if it causes you any discomfort.

Leg Swings

1. Start by standing with your feet shoulder width apart.
2. Keeping your upper body perpendicular to the ground swing one leg forward and backward.
3. Do not swing your leg so hard that you cannot keep your upper body from moving.
4. Repeat for 10 full swings and repeat on other leg.
5. You can also swing your leg across your body stretching the abductors and adductors.

Full Back Stretch

1. Lie on your back and bring both your knees to your chest with hands clasped under back of knees.
2. Roll forwards until your feet touch the floor and then immediately roll back until just before your head touches the floor.
3. Continue until you complete 10-15 full rolls.

Hamstring Stretch

1. Lie on your back and place a piece of exercise tubing (or rolled up towel) around the bottom of one of your feet.
2. Pull the tubing and raise your leg at the same time until a comfortable stretch is felt. Return to the starting position and repeat for 10-15 repetitions.
3. Repeat with other leg.