|
Ask Coach J The Trainer: This week's topic: Get Loose |
|
Written by Alphonso Jones
|
|
Wednesday, 03 September 2008 |
Hello sports fanatics its me Coach J back for another article in the Ask Coach J The Trainer series. Today I will briefly talk about an integral part of any training program, being a good place for me to start in the broad world of sports fitness. That is Stretching and Flexibility.
In much of my research ( a lot due to Mr. Smith a performance coach I will talk about in later articles) and through application in many different ways such as military fitness and football training, I have realized that out of many different stretching types the two most effective in the sports fitness world tend to be the Dynamic and Static Stretching. What are they and why you ask. Good questions.
Dynamic stretching is a movement that gradually increases the range of motion of a certain muscle or muscle group while also increasing core body temperature and blood flow to the extremities. It can be used as a warm up before beginning a running program. I do this before I do a sprint workout. Dynamic stretching should be done only to a light sweat anything more and you are over exerting yourself for just a warm up.
Examples of Dynamic stretches include,High Knee Skips, Lunges, Butt kicks, Straight leg skips and many others . The second type of stretching is static stretching which is holding a stretch in a position for a given amount of time of which I like to hold for 8 to 15 seconds.
COACH J TIP!!! BREATHING IS VERY IMPORTANT WHEN DOING A STATIC STRETCH BECAUSE PROPER BREATHING REMOVES TOXINS FROM THE MUSCLES.
Static stretches should also only be done after proper warm up. A good way to look at it is if you put a rubber band in the freezer and let it get cold then try to streach it it will break. Your muscles are no different you have to warm them up then take the time to slowly stretch them. You can see examples of this on many Pee Wee and High School football fields and many other sports when athletes touch there toes for 15 seconds.
A very popular variation that is extremely beneficial and recommended highly is buddy stretching which is when a partner helps you to stretch out by pushing you to a certain point you tell them to stop (before pain) and holding that for 8-15 seconds. Just when you do this remember stretching should not be painful and you must not jerk and most important remember to breath.
No matter what sport you play to reach greatness you have to start with getting loose. As eliminating tightness and increasing range of motion increases performance. Both of which can be achieved by stretching. So sports fanatics in simple terms before you work it out don't forget to get loose. If you have any further questions please email me at askcoachj@gmail.com . Until next time. Train Hard.
Look for weekly installments on Ask Coach J every Thursday on www.dcmetrosports.com
|
