Dynamic vs. Static Stretching Prior to Practice/Game/Bullpens

Good question Jason. Interested in the response.

We do static stretches, but we also include other warm up activities. We jog a little bit before we stretch and then we do some sprints, high knees, etc and then we play catch.

Our basketball coach was actually talking about how a guy (I guess maybe an athletic trainer or something) told him he'd rather you get a good warm up in and not stretch than to stretch and not get a good warm up in.

Our coach has us do multiple dynamic warm-up exercies like high knees, kick-backs, lunges, shuffles, skip-and-kicks, etc. After that we do some static stretching before we throw. Also before we throw we do theraband exercises(dynamic). I have found that I am more properly warmed-up and and more flexible when fielding and hitting. I am normally fairly injury-prone but have not had any baseball-related injuries while on this warm-up program. The theraband exercises work like magic. I do them religiously every day and have had no pain at all in my arm. For those who have not been incorporating dynamic exercises in their warm-up, please consider doing so. If anyone wants the routine that we do at our high school, I probably have a sheet with all of the exercises and proper reps.

Hope this helps,

B-ROD

Guess i should have not made any assumptions. Static stretching is NOT the way to go prior to baseball activity.

I want to know who is doing what. Thanks for those who have voted so far and sent feedback.

Keep it coming.

CoachJason,

It really is amazing how old myths just won't die.

I am begging everyone to use dynamic warm-ups. Please!

It depends on what you're trying to do, but in the overhand throw, having optimal range of motion is a must. Same goes for running. That means stretching is an essential part of any good pre-game regimen. The safest, and most effective way to lengthen (stretch) a muscle and its connective tissue is with a low intensity, long duration static stretch. Ballistic stretches, once popular with track athletes, are now considered potentially dangerous by most experts and should probably be avoided (unless you know something new here). PNF stretching is also very effective when done correctly, but this method is more complicated and often requires a trainer or partner to be done right.
Warm-ups normally involve dynamic movements at relatively low exertion level that increase gradually. This of course to promote circulation and optimize metabolism before exerting the muscle groups near their max. Nothing new here.
Sounds like B-Rod is involved a good program of dynamic warm ups followed by static stretching. It's easier and much safer to stretch a warmed muscle. I think most trainers would agree that a given motor unit will perform best when it's both warm and lengthened optimally.
Jason, I would suggest that a good warm-up then stretch is the way to go. Unless you know PNF techniques well, then static stretching is probably best. Oh yeah, don't forget to breath.

CoachJason,
I have been reading a lot about the dynamic versus static stretching debate. I believe dynamic may be the way to go and am using it more frequently in our program. I have however had a difficult time locating studies that are conclusive in their findings. Most seems to go back and forth. If you could point me in the direction of where I can find some research findings I would be very grateful. Thanks.

At the University of Nebraska and for the Kansas City Royals, we used dynamic, followed by some static stretching. At Nebraska we primarily believed in the dynamic warmup but I think we did the static stretching as much to please people as anything.

The exercise science dep't here at the University conducted research about what effect static stretching had on power output and it concluded that the stretching actually decreased the maximum force a person could exert.

I personally believe warming up will increase flexibility more than static stretching by itself. It doesn't make sense to me to warm the body up by doing dynamic activities and then to cool down by being still and static stretching.

I think the purpose of warming up is to prepare the body to play or train, which in baseball means preparing the body to be explosive. Warming up with dynamic activities and movements bringing joints through their full ROM is the way to go.

Mike Griffin
No Excuses Baseball
www.noexcusesbaseball.com

Thanks Mike.

I have read that study you speak of amny more and have used movement prep and dynamic movement drills 24/7 since '99 with no adverse effects or injury prior to any activity with ATHLETES. Couch potatoes beware!

hsballcoach - I will find the specifics on the studies and point you in the direction for justification.

Jason
www.360performance.net

Everyone should also remember studies are typically years behind what those "in the trenches" already know.

I am not discounting research, as it is a major part of what we do. Just be sure to look at the entire study, not just the abstracts.

I have similar results as Jason does. I have been using dynamic warm-ups/movement preps and the only side effect's have been increased performance and less injuries.

I am not saying static strething should never be used. I just prefer a focus on dynamic versions.

Thanks Coach Jason. I agree that dynamic stretching works well. It allows the body to warm-up using a comfortable range of motion that is increased through increased muscle temp. as well as elongating exercises. Static stretching can place a lot of stress on ligaments and tendons; areas we don't like to see a lot of laxity.

what things do you do in a dynamic warmup

Some of the things in my dynamic warm up are

• high knee jog
• high knee jog with crossover
• high knee skip
• lateral lunges
• carioca
• side shuffle

and then I also do a few things with a lateral resistor. I think this helps out alot more than static stretching and I haven't had any injuries since doing this.

here is how my practice beigns

a quick jog
static strecthing
plyo's

supermans
high knees
butt kickers
capicoa
tapicoa
30 yard sprint

the...1,

I have been traveling and have not been on in a week or so. Your warm up looks great as long as it works for you. I incorporate quite a few more activities in the dynamic portion and do not include static stretching until after a practice session or game. The plyos I utilize are all ground based. The reason I distinguish is due to the fact I have people call and or email all the time that think plyos are not plyos unless done from an 18" box or higher. Plyos can be hopping over the foul line....

It is intersting the feedback on this particular subject. It is split 50-50.

Jason
www.360performance.net
jason.360performance.net

At my college, we do a dynamic flexibility warmup, but I just do not get loose enough when I only do that. I feel tight in my legs and it feels my stride length is not nearly as long in the OF. I compensate by getting to practice early and jogging, then static stretching, then doing the dynamic warmup. After that, I'm loose and ready to go

I have an arm which takes a LONG (I mean long) time to warm up. By just doign dynamic stretching, it doesn't seem like much focus is on the upper body. If I go into throwing without stretching my arms I feel like I will easily injure myself.
Are there dynamic stretching for arms? Or am I reading this whole thing the wrong way?


Thanks in advance
Chris

Chris,

There are plenty of options for dynamic warm-up of the upper body. I highly recommend you add them to your routine.

As an athlete you do not want a body that needs a long warm-up time. You want to develop the ability to generate a great deal of force at the drop of a dime without the risk of injury. This is especially true as a position player on the baseball diamond.

The proper training methods can develop these abilities, which will not only increase performance, but can actually DECREASE the chance of injury.