Dynamically Stretching Results

It may not be a question of 'if' but 'how' you stretch out before training. Not stretching at all can make you a prime candidate for muscle pulls or worse. With that in mind, let's take a look at recent research published in the Journal of Strength and Conditioning Research.

Scientists randomly assigned 24 NCAA Division I wrestlers to either 4-weeks of static or dynamic stretching as a warm-up to training. Power, strength, endurance and agility were measured prior to this period. When it was over, the dynamic stretchers posted 4% improvements in broad jump and medicine ball throw, did 11% more sit ups and 3% more push ups, and exhibited an 11% increase in quad peak muscle torque. Slower run times were the result of more muscle mass.

The Bigger Picture: Dynamic stretching involves speed of movement (arm circles), momentum (exaggerated kicks) and simulated effort (lunges without weights). Static stretches are slow, controlled movements held against the joint. Like triceps stretching elbows to the head and wall pushing to loosen calves. Whether you're training for a team sport of just beating your own personal best, see if the dynamic technique moves you closer to your goal.
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