Stretching and Warm-Up

Chapter Outline
Warm-up
Flexibility
Factors affecting flexibility
Frequency, duration, and intensity of stretching
When should an athlete stretch?
Proprioceptors and stretching
Types of stretching

proper warm-up is specific to the sport or

activity, and stretching is an integral part of any

warm-up. The warm-up prepares the athlete for
practice or competition and decreases the risk
of injury.

Factors Affecting Flexibility

Joint structure
Age and sex
Connective tissue
Weight training with limited range of motion
Muscle bulk
Activity level

Frequency, Duration, and Intensity

of Stretching
Each practice session should be preceded by 5 to 6
minutes of general warm-up and 8 to 12 minutes of
sport-specific stretching.
Sessions should conclude with 4 to 5 minutes of
stretching.
Individual stretches should be held to the point of
mild discomfort, but not pain, for 30 seconds.

When Should an Athlete Stretch?

Before practice and competition
Following practice and competition

Types of Stretching
Static stretch
Ballistic stretch
Dynamic stretch
Proprioceptive neuromuscular facilitation (PNF)
stretch

Chap 16 Definitions
General Warm-Up: 5-10 min slow jogging or riding a
stationary bicycle increases heart rate, blood flow, deep
muscle temperature, respiration rate, viscosity of joint
fluids and perspiration. This increase in muscle
temperature allows greater amount of flexibility.
Specific Warm-Up: Incorporates movements similar to
the athletes sport. Involves 8-10 min of activity or sport
specific stretches, such as shoulder stretches for volleyball
or baseball
ROM: Range of motion is affected by connective tissue
structure, activity level, age and gender.

Static & Dynamic Flexibility

Static Flexibility: Requires no voluntary muscular
activity. An external force such as gravity or a partner
provides the force to stretch.
Dynamic Flexibility: Requires voluntary muscular action.
Static Flexibility provides GREATER ROM than dynamic
flexibility.

Proprioceptors and Stretching

Stretch Reflex: During a rapid stretching movement the Ia fibers
from the muscle spindle cause increased activation of the muscle
that was stretched and its synergist. This causes the muscle to
shorten. THIS SHOULD BE AVOIDED
Careful static stretching does not invoke the stretch reflex
Mechanoreceptor: GTO is sensitive to muscle tension. When
stimulated it causes the muscle to relax.

Autogenic Inhibition & Reciprocal Inhibition

Autogenic Inhibition: Relaxation in the same muscle that is
experiencing increased tension. Autogenic inhibition is
accomplished by actively contracting a muscle immediately
before a passive stretch of the same muscle.
Tension built up during the active contraction stimulates the GTO,
causing a reflexive relaxation of the muscle during the subsequent
passive stretch.

Reciprocal Inhibition: Relaxation that occurs in the opposing

muscle experiencing increased tension.
This is accomplished by simultaneously contracting the muscle
opposing the muscle being passively stretched.
The tension in the contracting muscle stimulates the GTO and causes
simultaneous reflexive relaxation of the stretched muscle

Types of Stretching
Static Stretch: A slow constant stretch with the end
position held for 30 sec.
Ballistic Stretch: Involves active muscular effort and uses
a bouncing motion in which the position is not held.
Dynamic Stretch: involves flexibility during sport-specific
movements. Similar to ballistic in that it utilizes speed of
movement, but avoids bouncing.
PNF: Usually performed with a partner and involve both
passive movement and active (concentric and isometric)
muscle actions.
PNF may be superior to other stretching methods because
they facilitate muscular inhibition.

Ch. 2 (TLTP)
The Ballistic Warm-Up
Muscle Viscosity As the Blood flow to the
muscle increases, it warms the muscle up
and makes it more flexible.

Dynamic Flexibility
Goals
Become warmed
Flexible
Rehearsal of activities
on the field
Teach proper mechanics

Series of bounds,
hops, skips, runs, and
ballistic stretches
Gradual progression
Joint mobility
ballistic stretches
Flex runs/skipping
multidirectional
activity power moves

Ch. 4 (TLTP)
Stretching and Flexibility
Reduce tension in the hips and glutes
Increase Speed

Dynamic & Static

Increase Core Temp,
Muscle Temp. and Blood
Flow
Used before as a warm-up
before Running
Slow small motions to
Large & fast movements
Should break a slight
sweat

Holding a stretch for 8-15 sec.

Always done after a thorough
warm-up
Must exhale and relax as
eased into the hold position
Typically done after running,
but before lifting
Cool Down
Allow the body time to rid
itself of lactic acid
Be limber and Flexible for
Resistance Training

Stretching & Flexibility:

The Bottom Line

Spend more time on need areas

The key is frequency
Stretch every day
Stretch before bed
Increases blood flow and circulation
MUSCLES ARE FLOOODED WITH NUTRIENT RICH
BLOOD
HELPS REPAIR AND RECOVER FATIGUED MUSCLES
Sleep better stretching releases endorphins; make you feel
relaxed and loose.

Begin with a
passive pre-stretch
10 sec

Hold-Relax PNF

Partner applies
force & athlete
holds to resist the
movement 6 sec

Athlete relaxes and a

passive stretch is held
for 30 sec

The final stretch

should be of greater
magnitude due to
autogenic inhibition

Begin with a passive

pre-stretch 10 sec

Contract-Relax
PNF

Athlete does a
concentric
contraction thru a
a full ROM
against resistance

Athlete relaxes and a

passive stretch is held
for 30 sec

The final stretch

should be of greater
magnitude due to
autogenic inhibition

Begin with a passive

pre-stretch 10 sec

Partner applies force & athlete

holds to resist the movement
6 sec

Athlete contracts the

agonist (quads) to provide
additional stretching force
and a passive stretch is held
for 30 sec

Hold-Relax
with Agonist
Contraction
PNF
The hold-relax
with agonist
contraction PNF
technique is the
most effective
due to
facilitation via
both reciprocal
inhibition and
autogenic
inhibition

Starting Position of PNF Hamstring Stretch

Leg and Hand Positions

for PNF Hamstring Stretch

Passive Pre-Stretch of Hamstrings During

Hold-Relax PNF Hamstring Stretch

Isometric Action During Hold-Relax PNF

Hamstring Stretch

Increased ROM During Passive Stretch

of Hold-Relax PNF Hamstring Stretch

Passive Stretch of Hamstring During

Contract-Relax PNF Stretching

Concentric Action of Hip Extensors During

Contract-Relax PNF Stretch

Increased ROM During Passive Stretch

at Contract-Relax PNF Stretch

Passive Stretch During Hold-Relax

With Agonist Contraction PNF Hamstring Stretch

Isometric Action of Hamstring During Hold-Relax

With Agonist Contraction PNF Hamstring Stretch

Concentric Contraction of Quadriceps During

Hold-Relax With Agonist Contraction PNF
Hamstring Stretch Creating Increased ROM
During Passive Stretch

Partner PNF Stretching for the Calves

Partner PNF Stretching for the Chest

Partner PNF Stretching for the Groin

Partner PNF Stretching for the Quadriceps

and Hip Flexors

Partner PNF Stretching for the Shoulders

Stretching Techniques: Neck

Look Right and Left

Rotation of the neck to the right

Rotation of the neck to the left

Stretching Techniques: Neck

Flexion and Extension

Neck flexion

Neck extension

Stretching Techniques: Shoulders and Chest

Straight Arms Behind Back

Stretching the shoulder jointsstanding

Stretching Techniques: Shoulders and Chest

Seated Lean-Back

Stretching the shoulder jointsseated

Stretching Techniques: Posterior of Upper Arm

Behind-Neck Stretch (Chicken Wing)

Stretching the triceps

Stretching Techniques: Upper Back

Cross Arm in Front of Chest

Stretching the upper back

Stretching Techniques: Upper Back

Arms Straight Up Above Head (Pillar)

Stretching the upper back

Stretching Techniques: Lower Back

Spinal Twist (Pretzel)

Stretching the lower back and sides

Stretching Techniques: Lower Back

Semi-Leg Straddle

Stretching the lower back from a seated position

Stretching Techniques: Hips

Forward Lunge (Fencer)

Stretching the hip flexors

Stretching Techniques: Hips

Supine Knee Flex

Stretching the gluteals and hamstrings

Stretching Techniques: Torso

Side Bend With Straight Arms

Stretching the sides and upper back

Stretching Techniques: Torso

Side Bend With Bent Arm

Stretching the sides, triceps, and upper back

Stretching Techniques: Anterior of Thigh

and Hip Flexor
Side Quadriceps Stretch

Stretching the quadriceps

Stretching Techniques: Posterior of Thigh

Sitting Toe Touch

Stretching the low back, hamstrings, and calves

Stretching Techniques: Posterior of Thigh

Semistraddle (Figure Four)

Stretching the low back, hamstrings, and calf

Stretching Techniques: Groin

Straddle (Spread Eagle)

Stretching the
hamstrings and hip
adductors

Stretching the
hamstrings, hip
adductors, and lower
back

Stretching Techniques: Groin

Butterfly

Stretching the hip adductors

Stretching Techniques: Calf

Wall Stretch

Stretching the calves

Stretching Techniques: Calf

Step Stretch

Stretching the calf standing

on a step

Preparing to stretch the

Achilles tendon by slightly
bending the knee

Stretching the Achilles

tendon by lowering the heel