Stretches for Training

Stretching is an essential part of any fitness training program. Stretching may be simply for warm-up and cool-down purposes or part of a dedicated flexibility training program. Stretching helps improve the range of motion, or flexibility around a joint and the surrounding muscles. This, in turn, helps reduce the risk of injury and improve athletic performance.

  1. Static Stretching

    • Static stretching involves holding a muscle at its maximum length for up to 30 seconds and is particularly effective at improving range of motion as part of a long-term flexibility training program. However, Sports Fitness Advisor warns that static stretching may be detrimental to performance and offer no protection from injury if performed immediately prior to exercise or competition.

    Dynamic Stretching

    • Unlike static stretching, dynamic stretching involves movement, using momentum and muscular activity to create a stretch. Smooth, sport-specific movements are most effective, particularly prior to exercise or competition. For example, a sprinter may perform walking lunges to stretch his hip flexors prior to a race. Dynamic stretching reduces muscle tightness and reduces the risk of muscle tears.

    Ballistic Stretching

    • Similar to dynamic stretching, ballistic stretching involves movement but requires the athlete to bounce to create a stretch. Ballistic stretching is effective at improving range of motion but has been known to cause injury, particularly in weakened or previously injured areas.

    Isometric Stretching

    • Isometric stretching is an advanced method of flexibility training, effective at increasing range of motion and must be performed cautiously. It is most commonly used to develop extreme range of motion, such as required for gymnasts and martial artists. When a muscle contracts but does not change in length, this is known as static contraction and results in an isometric stretch.