The warm up for middle distance athletes
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20th Jun '11, 9:29am
I would like to discuss the '10 minute warm up'
Dr Gary O’Donovan (Lecturer in sport and exercise medicine at University of Exeter) recently posted article questioning the benefits or even the detrimental effects of static stretching before or after a strenuous exercise. Indeed my interpretation of Dr O,Donavan's findings was that static stretching is bad.
With this is mind by not doing static stretches the total time for warm up can be reduced to 20 minutes consisting of 10 mins easy running then 5 mins of drill and dynamic exercises followed by a couple of strides. How do I get it down to 10- minutes?
Who should you listen
3rd Jul '11, 4:31am
When you heard an athlete say that all you owe it to your doctor. Everyone says that is because of the coach. Do what your coach tells you not what the doctor says.
Static stretching is good!
4th Jul '11, 6:39pm
I agree with this, static stretching is vital in a warm-up as it allows the muscles to be stretched out (pretty self explanatory) so you can then perform dynamic stretching. In fact dynamic stretching, if performed correctly, should only be done in athletes with increased suppleness and mobility as it is forcing the muscle to stretch further than it can in a static position duue to the momentum, if a person with very little suppleness tries dynamic stretching they could infact risk injuring themselves. A warm-up should never be rushed, it exists for a reason and that reason is to prevent injuries, it should consist of around 10 minutes warm-up game to increase heart rate and get blood flowing (you should experience a light sweat and slightly out of breathe), 5 minutes static stretching to loosen up the muscles and release any tension, 10 more minutes of warm-up games but sports specific followed up by 5 minutes of dynamic stretching. If you feel you never have time to do a full warm-up then you should try and make time by turning up to matches earlier.
WTF?
13th Jul '11, 8:57am
Are you suggesting you need to perform static stretching before you can perform dynamic stretching and that dynamic stretching should only be performed by people who already have an increased ROM???