Stretching
Issue: Volume 8 Number 2
There are three main contexts that determine why and how you should stretch. The warm-up is to prepare you physically and mentally for your performance, so the techniques you use should involve active movements. Cooling down after an event helps you return your body to its normal functioning state and can involve both active and some light static stretches.
However if you have some flexibility problems, you need to set aside a few sessions a week away from any training or competition sessions so you can work on these issues separately. More demanding stretching techniques are required to improve flexibility, and these may leave your body fatigued for several hours. So it is best to do these stretches in the evening before bed, or avoid any strenuous exercises afterwards if you do them during the day.
Stretching — what techniques should you use and when?
Use the table below as a guide to selecting the most appropriate techniques.
| Context | Timing | Aim | Technique |
|---|---|---|---|
| Warm-up | Pre-training and pre-match |
Prepare to perform
Example Increase muscle temperature, rehearse motor programs, visual tracking, psychological readiness |
Active movements — role specific
Example Increasing speed and joint range of movement gradually to culminate in a range of dynamic game/event-specific movements |
| Cool down | Post-training and post-match |
Recover to a normal functioning state
Example Normal joint ROM, normal resting length for muscles |
Light active movements, and a few light (short) static stretches
Example Light movements involving all major joints, and a few light (ten-second) static stretches of key joints and muscles |
| Away from event | Continue to recover |
Example
Light swim or movements in water, light static stretch in shower, etc. |
|
| Before bed | Several hours after officiating — the body is warm and can relax after the stretches |
Example
Longer held static stretches, 30–120 seconds, of major joints and muscles |
|
| Improving flexibility |
Separate sessions
Please note: You must be relaxed and not fatigued. Developmental stretching will leave muscles fatigued and so you should avoid training or officiating immediately after these sessions. |
Training flexibility for your specific needs
Example Increasing ROM for a joint, improving functional flexibility, etc. |
Example
Long held static stretches, assisted stretching, PNF, Pilates, yoga, eccentric loading to stretch and strengthen key muscles, for example hamstrings, etc. |
