Does anyone have a good pre-game/practice stretch routine that gets players ready to go while maximizing time used ???
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I won't speak to the specific exercises and stretches - I'll leave that to others.
But I've always thought it important to warm up first, then stretch and throw. We've always had kids do exercises to raise their core temperature, then do stretches, and then warm up their arms by playing catch.
In other words, we "warm up to throw" rather than "throw to warm up."
As far as stretching - it's an important part of warming up, but should be done after the core temp has been elevated. Warm muscles stretch better than cold, with fewer injuries.
But I've always thought it important to warm up first, then stretch and throw. We've always had kids do exercises to raise their core temperature, then do stretches, and then warm up their arms by playing catch.
In other words, we "warm up to throw" rather than "throw to warm up."
As far as stretching - it's an important part of warming up, but should be done after the core temp has been elevated. Warm muscles stretch better than cold, with fewer injuries.
Stretching before performing any athletic event does not prevent injuries and also hinders performance. Simply warm up and go.
I realize this goes against what we have grown up with, but many studies have been performed on stretching, with the same conclusions.
I realize this goes against what we have grown up with, but many studies have been performed on stretching, with the same conclusions.
BK35
You do it your way--- I will continue to have our kids warm up and then stretch before throwing
You do it your way--- I will continue to have our kids warm up and then stretch before throwing
There are different types of stretching that can be used. Static/traditional stretching can be used more of a post workout type of stretching to improve flexibility, while dynamic type stretching movements are ideal for warm up.
quote:
Originally posted by TRhit:
BK35
You do it your way--- I will continue to have our kids warm up and then stretch before throwing
Don't let science get in your way TR.
I dont want to confuse anyone with the facts but:
Effects of Stretching the Upper Limb on Throwing speed and Isokinetic Shoulder Torques
Noffal, Guillermo J.1; Knudson, Duane FACSM2; Brown, Lee FACSM1
1CSUF, Fullerton, CA.
2CSU Chico, Chico, CA.
Email: gnoffal@fullerton.edu
(Sponsor: Lee Brown, FACSM)
0937
Exercise is commonly preceded by warm-up and stretching routines. Although stretching has been documented to increase range of motion, recent studies have shown little effect of stretching on injury rates and adverse effects on high-force muscular performance. Strength deficits following stretching have also been found on slow isokinetic movements but not on higher velocities. PURPOSE: To determine the effects of static stretching of upper limb muscles on overarm throwing speed and isokinetic torque of shoulder internal rotators at two velocities (3.14 and 5.24 rad×s-1). METHODS: Forty subjects were randomly assigned into control and stretching groups. The experimental protocol consisted of 2 test sessions scheduled a week apart. Subjects in the experimental group performed static stretching (St) exercises to their dominant limb in one of their sessions and no stretching in the subsequent session. The order of the sessions, St or no-stretch (NSt), for the experimental subjects was randomized. Subjects in the control group did not stretch in either of their two sessions. Following warm-up and St or NSt, subjects were tested for throwing speed and concentric isokinetic torque of the shoulder internal rotation musculature at two velocities. Throwing speed was measured with a radar gun and shoulder internal rotation torques were measured with an isokinetic dynamometer. Speed and torque comparisons were made using two-way ANOVAs with repeated measures. RESULTS: Significant interactions were found for throwing speed (F = 18.96, p = .000) and isokinetic torque at 3.14 rad×s-1 (F = 5.01, p = .031), but not for isokinetic torque at 5.24 rad×s-1 (F = 4.07, p = .051). CONCLUSION: The results of this study indicated that static stretching produced a significant decrement in high-speed throwing performance and shoulder concentric torque at 3.14 rad×s-1. This result is in agreement with numerous studies that have shown stretching prior to engaging in a dynamic activity results in significant decreases in maximal muscular performance. These findings suggest that stretching prior to physical activities that contain multi-segment highspeed muscle actions, like throwing, may have a detrimental effect on performance.
Effect of Acute Static Stretching on Force, Balance, Reaction Time, and Movement Time.
Medicine & Science in Sports & Exercise. 36(8):1397-1402, August 2004.
BEHM, DAVID G.; BAMBURY, ANDREW; CAHILL, FARRELL; POWER, KEVIN
Abstract:
BEHM, D. G., A. BAMBURY, F. CAHILL, and K. POWER. Effect of Acute Static Stretching on Force, Balance, Reaction Time, and Movement Time. Med. Sci. Sports Exerc., Vol. 36, No. 8, pp. 1397-1402, 2004.
Purpose: The purpose of the study was to investigate the effect of an acute bout of lower limb static stretching on balance, proprioception, reaction, and movement time.
Methods: Sixteen subjects were tested before and after both a static stretching of the quadriceps, hamstrings, and plantar flexors or a similar duration control condition. The stretching protocol involved a 5-min cycle warm-up followed by three stretches to the point of discomfort of 45 s each with 15-s rest periods for each muscle group. Measurements included maximal voluntary isometric contraction (MVC) force of the leg extensors, static balance using a computerized wobble board, reaction and movement time of the dominant lower limb, and the ability to match 30% and 50% MVC forces with and without visual feedback.
Results: There were no significant differences in the decrease in MVC between the stretch and control conditions or in the ability to match submaximal forces. However, there was a significant (P < 0.009) decrease in balance scores with the stretch ([down arrow] 9.2%) compared with the control ([up arrow] 17.3%) condition. Similarly, decreases in reaction (5.8%) and movement (5.7%) time with the control condition differed significantly (P < 0.01) from the stretch-induced increases of 4.0% and 1.9%, respectively.
Conclusion: In conclusion, it appears that an acute bout of stretching impaired the warm-up effect achieved under control conditions with balance and reaction/movement time.
(C)2004The American College of Sports Medicine
An Acute Bout of Static Stretching: Effects on Force and Jumping Performance.
Medicine & Science in Sports & Exercise. 36(8):1389-1396, August 2004.
POWER, KEVIN 1; BEHM, DAVID 1; CAHILL, FARRELL 1; CARROLL, MICHAEL 1; YOUNG, WARREN 2
Abstract:
POWER, K., D. BEHM, F. CAHILL, M. CARROLL, and W. YOUNG. An Acute Bout of Static Stretching: Effects on Force and Jumping Performance. Med. Sci. Sports Exerc., Vol. 36, No. 8, pp. 1389-1396, 2004.
Introduction/Purpose: The objectives of this study were to examine whether a static stretching (SS) routine decreased isometric force, muscle activation, and jump power while improving range of motion (ROM). Second, the study attempted to compare the duration of the dependent variable changes with the duration of the change in ROM.
Methods: Twelve participants were tested pre- and post- (POST, 30, 60, 90, and 120 min) SS of the quadriceps and plantar flexors (PF) or a similar period of no stretch (control). Measurements during isometric contractions included maximal voluntary force (MVC), evoked contractile properties (peak twitch and tetanus), surface integrated electromyographic (iEMG) activity of the agonist and antagonistic muscle groups, and muscle inactivation as measured by the interpolated twitch technique (ITT). Vertical jump (VJ) measurements included unilateral concentric-only (no countermovement) jump height as well as drop jump height and contact time. ROM associated with seated hip flexion, prone hip extension, and plantar flexion-dorsiflexion was also recorded.
Results: After SS, there were significant overall 9.5% and 5.4% decrements in the torque or force of the quadriceps for MVC and ITT, respectively. Force remained significantly decreased for 120 min (10.4%), paralleling significant percentage increases (6%) in sit and reach ROM (120 min). After SS, there were no significant changes in jump performance or PF measures.
Conclusion: The parallel duration of changes in ROM and quadriceps isometric force might suggest an association between stretch-induced changes in muscle compliance and isometric force output.
(C)2004The American College of Sports Medicine
Medicine & Science in Sports & Exercise: Volume 36(5) Supplement May 2004 p S356
Acute Effects of Pre-event Static Stretching and Dynamic Exercise on Fitness Performance in Children
Faigenbaum, Avery D. FACSM1; Bellucci, Mario2; Bernieri, Angelo3; Bakker, Bart3; Hoorens, Karlyn3
1Univ of Massachusetts, Boston, MA.
2Istituto Regionale di Ricerca Educativa del Lazio, Rome, Italy.
3Rome International School, Rome, Italy.
Email: avery.faigenbaum@umb.edu
2406
Although children are often encouraged to participate in some type of warm-up prior to exercise, the effects of different warm-up protocols on fitness performance in children remains unexplored. PURPOSE: To compare the acute effects of pre-event static stretching and dynamic exercise on fitness performance in children. METHODS: 27 girls and 33 boys (mean age 11.3 +/- 0.7 yrs) performed in random order three different warm-up protocols on nonconsecutive days. The warm-up protocols consisted of 5 minutes of walking and static stretching (SS), 10 minutes of dynamic exercise including hops, skips and jumps (DY), and 10 minutes of dynamic exercise plus 3 drop jumps from 15 cm boxes (DYJ). Two minutes following each warm-up, subjects were tested on the vertical jump, long jump, shuttle run and v-sit flexibility. RESULTS: Analysis of the data revealed that vertical jump performance was significantly lower following SS as compared to DY and DYJ (27.6 +/- 5.7 cm vs. 29.2 +/- 6.2 cm and 29.4 +/- 6.0 cm), and long jump performance was significantly reduced following SS as compared to DYJ (147.6 +/- 16.3 cm vs. 150.4 +/- 16.1 cm, p < .05). Shuttle run performance declined significantly following SS as compared to DY and DYJ (11.3 +/- 0.7 sec vs. 11.1 +/- 0.7 sec and 11.0 +/- 0.7 sec), with shuttle run performance being significantly slower following DY than DYJ (p < .05). There were no significant differences in flexibility following the 3 warm-up protocols. CONCLUSION: As an alernative to static stretching, the results of this study suggest that it may be desirable for children to perform dynamic exercise prior to the performance of activities that require a high power output.
Effects of Stretching the Upper Limb on Throwing speed and Isokinetic Shoulder Torques
Noffal, Guillermo J.1; Knudson, Duane FACSM2; Brown, Lee FACSM1
1CSUF, Fullerton, CA.
2CSU Chico, Chico, CA.
Email: gnoffal@fullerton.edu
(Sponsor: Lee Brown, FACSM)
0937
Exercise is commonly preceded by warm-up and stretching routines. Although stretching has been documented to increase range of motion, recent studies have shown little effect of stretching on injury rates and adverse effects on high-force muscular performance. Strength deficits following stretching have also been found on slow isokinetic movements but not on higher velocities. PURPOSE: To determine the effects of static stretching of upper limb muscles on overarm throwing speed and isokinetic torque of shoulder internal rotators at two velocities (3.14 and 5.24 rad×s-1). METHODS: Forty subjects were randomly assigned into control and stretching groups. The experimental protocol consisted of 2 test sessions scheduled a week apart. Subjects in the experimental group performed static stretching (St) exercises to their dominant limb in one of their sessions and no stretching in the subsequent session. The order of the sessions, St or no-stretch (NSt), for the experimental subjects was randomized. Subjects in the control group did not stretch in either of their two sessions. Following warm-up and St or NSt, subjects were tested for throwing speed and concentric isokinetic torque of the shoulder internal rotation musculature at two velocities. Throwing speed was measured with a radar gun and shoulder internal rotation torques were measured with an isokinetic dynamometer. Speed and torque comparisons were made using two-way ANOVAs with repeated measures. RESULTS: Significant interactions were found for throwing speed (F = 18.96, p = .000) and isokinetic torque at 3.14 rad×s-1 (F = 5.01, p = .031), but not for isokinetic torque at 5.24 rad×s-1 (F = 4.07, p = .051). CONCLUSION: The results of this study indicated that static stretching produced a significant decrement in high-speed throwing performance and shoulder concentric torque at 3.14 rad×s-1. This result is in agreement with numerous studies that have shown stretching prior to engaging in a dynamic activity results in significant decreases in maximal muscular performance. These findings suggest that stretching prior to physical activities that contain multi-segment highspeed muscle actions, like throwing, may have a detrimental effect on performance.
Effect of Acute Static Stretching on Force, Balance, Reaction Time, and Movement Time.
Medicine & Science in Sports & Exercise. 36(8):1397-1402, August 2004.
BEHM, DAVID G.; BAMBURY, ANDREW; CAHILL, FARRELL; POWER, KEVIN
Abstract:
BEHM, D. G., A. BAMBURY, F. CAHILL, and K. POWER. Effect of Acute Static Stretching on Force, Balance, Reaction Time, and Movement Time. Med. Sci. Sports Exerc., Vol. 36, No. 8, pp. 1397-1402, 2004.
Purpose: The purpose of the study was to investigate the effect of an acute bout of lower limb static stretching on balance, proprioception, reaction, and movement time.
Methods: Sixteen subjects were tested before and after both a static stretching of the quadriceps, hamstrings, and plantar flexors or a similar duration control condition. The stretching protocol involved a 5-min cycle warm-up followed by three stretches to the point of discomfort of 45 s each with 15-s rest periods for each muscle group. Measurements included maximal voluntary isometric contraction (MVC) force of the leg extensors, static balance using a computerized wobble board, reaction and movement time of the dominant lower limb, and the ability to match 30% and 50% MVC forces with and without visual feedback.
Results: There were no significant differences in the decrease in MVC between the stretch and control conditions or in the ability to match submaximal forces. However, there was a significant (P < 0.009) decrease in balance scores with the stretch ([down arrow] 9.2%) compared with the control ([up arrow] 17.3%) condition. Similarly, decreases in reaction (5.8%) and movement (5.7%) time with the control condition differed significantly (P < 0.01) from the stretch-induced increases of 4.0% and 1.9%, respectively.
Conclusion: In conclusion, it appears that an acute bout of stretching impaired the warm-up effect achieved under control conditions with balance and reaction/movement time.
(C)2004The American College of Sports Medicine
An Acute Bout of Static Stretching: Effects on Force and Jumping Performance.
Medicine & Science in Sports & Exercise. 36(8):1389-1396, August 2004.
POWER, KEVIN 1; BEHM, DAVID 1; CAHILL, FARRELL 1; CARROLL, MICHAEL 1; YOUNG, WARREN 2
Abstract:
POWER, K., D. BEHM, F. CAHILL, M. CARROLL, and W. YOUNG. An Acute Bout of Static Stretching: Effects on Force and Jumping Performance. Med. Sci. Sports Exerc., Vol. 36, No. 8, pp. 1389-1396, 2004.
Introduction/Purpose: The objectives of this study were to examine whether a static stretching (SS) routine decreased isometric force, muscle activation, and jump power while improving range of motion (ROM). Second, the study attempted to compare the duration of the dependent variable changes with the duration of the change in ROM.
Methods: Twelve participants were tested pre- and post- (POST, 30, 60, 90, and 120 min) SS of the quadriceps and plantar flexors (PF) or a similar period of no stretch (control). Measurements during isometric contractions included maximal voluntary force (MVC), evoked contractile properties (peak twitch and tetanus), surface integrated electromyographic (iEMG) activity of the agonist and antagonistic muscle groups, and muscle inactivation as measured by the interpolated twitch technique (ITT). Vertical jump (VJ) measurements included unilateral concentric-only (no countermovement) jump height as well as drop jump height and contact time. ROM associated with seated hip flexion, prone hip extension, and plantar flexion-dorsiflexion was also recorded.
Results: After SS, there were significant overall 9.5% and 5.4% decrements in the torque or force of the quadriceps for MVC and ITT, respectively. Force remained significantly decreased for 120 min (10.4%), paralleling significant percentage increases (6%) in sit and reach ROM (120 min). After SS, there were no significant changes in jump performance or PF measures.
Conclusion: The parallel duration of changes in ROM and quadriceps isometric force might suggest an association between stretch-induced changes in muscle compliance and isometric force output.
(C)2004The American College of Sports Medicine
Medicine & Science in Sports & Exercise: Volume 36(5) Supplement May 2004 p S356
Acute Effects of Pre-event Static Stretching and Dynamic Exercise on Fitness Performance in Children
Faigenbaum, Avery D. FACSM1; Bellucci, Mario2; Bernieri, Angelo3; Bakker, Bart3; Hoorens, Karlyn3
1Univ of Massachusetts, Boston, MA.
2Istituto Regionale di Ricerca Educativa del Lazio, Rome, Italy.
3Rome International School, Rome, Italy.
Email: avery.faigenbaum@umb.edu
2406
Although children are often encouraged to participate in some type of warm-up prior to exercise, the effects of different warm-up protocols on fitness performance in children remains unexplored. PURPOSE: To compare the acute effects of pre-event static stretching and dynamic exercise on fitness performance in children. METHODS: 27 girls and 33 boys (mean age 11.3 +/- 0.7 yrs) performed in random order three different warm-up protocols on nonconsecutive days. The warm-up protocols consisted of 5 minutes of walking and static stretching (SS), 10 minutes of dynamic exercise including hops, skips and jumps (DY), and 10 minutes of dynamic exercise plus 3 drop jumps from 15 cm boxes (DYJ). Two minutes following each warm-up, subjects were tested on the vertical jump, long jump, shuttle run and v-sit flexibility. RESULTS: Analysis of the data revealed that vertical jump performance was significantly lower following SS as compared to DY and DYJ (27.6 +/- 5.7 cm vs. 29.2 +/- 6.2 cm and 29.4 +/- 6.0 cm), and long jump performance was significantly reduced following SS as compared to DYJ (147.6 +/- 16.3 cm vs. 150.4 +/- 16.1 cm, p < .05). Shuttle run performance declined significantly following SS as compared to DY and DYJ (11.3 +/- 0.7 sec vs. 11.1 +/- 0.7 sec and 11.0 +/- 0.7 sec), with shuttle run performance being significantly slower following DY than DYJ (p < .05). There were no significant differences in flexibility following the 3 warm-up protocols. CONCLUSION: As an alernative to static stretching, the results of this study suggest that it may be desirable for children to perform dynamic exercise prior to the performance of activities that require a high power output.
Teacherman
Science will never get in the way--- we will continue to do what we do--we find it works-- the kids leave and go to another team and then return and they are hurt-- I wonder why ??? Perhaps our methods are better than others--I do not know-- I only know that what our coaches have the kids do is successful
The technology stuff aint always right-- by the way I will be looking for your DVD in all that is right
You have yet to inform anyone of your successes-- or on they on a guru's site?
IF IT AIN"T BROKE DON"T TINKER WITH IT !!!!
Science will never get in the way--- we will continue to do what we do--we find it works-- the kids leave and go to another team and then return and they are hurt-- I wonder why ??? Perhaps our methods are better than others--I do not know-- I only know that what our coaches have the kids do is successful
The technology stuff aint always right-- by the way I will be looking for your DVD in all that is right
You have yet to inform anyone of your successes-- or on they on a guru's site?
IF IT AIN"T BROKE DON"T TINKER WITH IT !!!!
TRhit,
My personal experience from many years of competitive tennis was that simply warming up slowly and not stretching worked very well and I'm not and never have been all that flexible. I saw very flexible people who stretched before matches end up with muscle pulls.
Most people stretch until they feel a slight bit of pain. This indicates very minor muscle damage. Over a few days this damage readily repairs itself and is not an issue. However when you stretch right before playing there isn't time for the damage to be repaired and you increase the risk of injury while reducing performance slightly.
In an ideal world if you warmed up completely and stretched perfectly then the risk would be minimized.
In the real world you're better off focusing on warming up. Stretching is better performed after exercise and not before.
My personal experience from many years of competitive tennis was that simply warming up slowly and not stretching worked very well and I'm not and never have been all that flexible. I saw very flexible people who stretched before matches end up with muscle pulls.
Most people stretch until they feel a slight bit of pain. This indicates very minor muscle damage. Over a few days this damage readily repairs itself and is not an issue. However when you stretch right before playing there isn't time for the damage to be repaired and you increase the risk of injury while reducing performance slightly.
In an ideal world if you warmed up completely and stretched perfectly then the risk would be minimized.
In the real world you're better off focusing on warming up. Stretching is better performed after exercise and not before.
CADAD
I say warm up and then stretch and then throw
As for old guys like you and I playing tennis I do not draw an analogy
I am talking about 16 to 18 year old young men
We will still warm up--stretch and then throw
It works for us--what you or anyone else wants to do want to do is your business--I only know what works for us
It aint broke so I ainttrying to fix it!!!!
I say warm up and then stretch and then throw
As for old guys like you and I playing tennis I do not draw an analogy
I am talking about 16 to 18 year old young men
We will still warm up--stretch and then throw
It works for us--what you or anyone else wants to do want to do is your business--I only know what works for us
It aint broke so I ainttrying to fix it!!!!
I'm surprised you know what a computer is.
Do a search on dynamic mobility exercises, and you will find many reports that suggest static stretching isn't needed before physical activities. Static stretching IS reccomended as part of a cool down.
I tend to agree with this information. Everytime that I stretch before I throw, my arm seems to have less strength. May just be me!
I tend to agree with this information. Everytime that I stretch before I throw, my arm seems to have less strength. May just be me!
TR,
I'm not talking about old guys playing tennis. I stopped playing tennis at 35 when I lost to a college kid in the 2nd round of qualifying for the Volvo International. I'm talking about playing and practicing with the best players in the world in professional tournaments.
I'm not talking about old guys playing tennis. I stopped playing tennis at 35 when I lost to a college kid in the 2nd round of qualifying for the Volvo International. I'm talking about playing and practicing with the best players in the world in professional tournaments.
