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    Stretching: Muscle Strength For Speed

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    GerardClarke
    The document discusses stretching techniques for runners. It begins by describing static stretching, where a position is held for 30-60 seconds to lengthen muscles. However, static stretching has limitations as muscles have a stretch reflex that causes them to contract against the stretch. The document then introduces active isolated stretching (AIS), which stretches each muscle for only 2-3 seconds before relaxing to accommodate the stretch reflex. AIS also uses reciprocal movements and muscle contractions to further relax and isolate muscles before stretching. Finally, the document emphasizes that stretching should be done gently and regularly to gain benefits without injury.

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    Stretching: Muscle Strength For Speed

    Uploaded by

    GerardClarke
    100 views4 pages
    The document discusses stretching techniques for runners. It begins by describing static stretching, where a position is held for 30-60 seconds to lengthen muscles. However, static stretching has limitations as muscles have a stretch reflex that causes them to contract against the stretch. The document then introduces active isolated stretching (AIS), which stretches each muscle for only 2-3 seconds before relaxing to accommodate the stretch reflex. AIS also uses reciprocal movements and muscle contractions to further relax and isolate muscles before stretching. Finally, the document emphasizes that stretching should be done gently and regularly to gain benefits without injury.

    Original Title

    Stretching Programme

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    The document discusses stretching techniques for runners. It begins by describing static stretching, where a position is held for 30-60 seconds to lengthen muscles. However, static stretching has limitations as muscles have a stretch reflex that causes them to contract against the stretch. The document then introduces active isolated stretching (AIS), which stretches each muscle for only 2-3 seconds before relaxing to accommodate the stretch reflex. AIS also uses reciprocal movements and muscle contractions to further relax and isolate muscles before stretching. Finally, the document emphasizes that stretching should be done gently and regularly to gain benefits without injury.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    100 views4 pages

    Stretching: Muscle Strength For Speed

    Uploaded by

    GerardClarke
    The document discusses stretching techniques for runners. It begins by describing static stretching, where a position is held for 30-60 seconds to lengthen muscles. However, static stretching has limitations as muscles have a stretch reflex that causes them to contract against the stretch. The document then introduces active isolated stretching (AIS), which stretches each muscle for only 2-3 seconds before relaxing to accommodate the stretch reflex. AIS also uses reciprocal movements and muscle contractions to further relax and isolate muscles before stretching. Finally, the document emphasizes that stretching should be done gently and regularly to gain benefits without injury.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    of 4

    Stretching

    To understand stretching, let us first examine 'static stretching'.


    In static stretching, the runner eases into a position and holds it for 30 to 60 seconds. Proponents
    argue that if you hold the stretch long enough the muscles will release and lengthen, and as there are
    no rapid movements, no soreness results. The idea is to promote flexibility through 'gradual
    adaptation'.
    While static stretching is better than no stretching, it has its limitations, because muscles have an
    inherent 'stretch reflex' that is activated with a strong, rapid movement or indeed after three seconds
    of a stretch.
    The stretch reflex causes the muscle to tremble; the muscle actually fights the stretch. If you continue
    to hold the stretch it's like a tug of war - which invites muscle trauma. On study showed that static
    stretching produced soreness and high levels of creatine kinase (an enzyme associated with muscle
    damage).
    Enter active isolated stretching (AIS). AIS accommodates a number of very important considerations.
    The body is put in the best anatomical position both to maximize an isolated stretch and to warrant
    safety. You hold each position for only two to three seconds; then you return to the start position and
    relax.
    The stretch is repeated eight to 12 times for optimal results. The benefit of repetitions is to increase
    blood flow oxygen, and nutrition to the muscle tissues. In effect, AIS is a warm-up in itself.
    Apart from the three-second limit, AIS is unique in that it uses the neuromuscular system via
    'reciprocal innervation' and 'reciprocal inhibition' to maximize the stretch. In simple terms, when you
    do the hamstring stretch (Stretch No 2), the front of the thigh (quadriceps) lifts up the leg (reciprocal
    innervation). The quad as prime mover is activated, thus rendering the hamstring (its opposer)
    relaxed (reciprocal inhibition).
    Therefore, the muscle you wish to stretch, the hamstring, is relaxed - and muscles stretch best when
    relaxed. By utilizing the prime mover, or opposing muscle group, you invoke the neuromuscular
    pathway to assist the stretch.
    Secondly, while continuing the contraction, you use a rope to gently enhance the stretch. The
    important term here is to stretch gently and regularly; the cardinal rule of stretching remains
    unchanged: never force yourself beyond the point of light discomfort.
    Stretching is not an instant solution to an injury problem, so take your time. The best results come
    from daily, gentle stretching. Muscles shorten, stiffen, or become tense from work, training, misuse,
    poor posture, gravity, and stress.
    Athletes should always stretch prior to training to prepare muscles for the rigours of exercise and so
    prevent injuries. After training, stretch gently to regain some of the tissue extensibility lost through
    hard exercise/fatigue.
    One of the main characteristics associated with runners as they age is loss of range of motion.
    Stretching is the single most important thing you can do to keep your body limber.
    The exercises on these pages are those I advise runners to do regularly. All movements should be
    repeated eight to 12 times.
    The great Michael Johnson's warm-up routine includes 40 minutes of 'active isolated stretching' as its
    main ingredient.

    Muscle Strength for Speed


    Quadriceps: The quadriceps are the muscles at the front of the thighs. These muscles raise the leg and propel
    the runner forward. Muscles throughout your body work in coordinating pairs. One muscle group pulls in one
    direction and its coordinating muscle group pulls in the opposite direction. The quadriceps work in conjunction
    with the hamstring as the most important coordinating pair for sprints. The quadriceps pull the legs forward
    for fast bursts of running. The stronger the quads are, the faster your legs will pull your body forward -- and
    the faster you'll be able to sprint.
    Hamstrings: The hamstrings are the agonist muscles at the back of the thighs that work with the quadriceps.
    They pull the leg back so that the sprinter has the force to push off the ground quickly from the calves. Both

    the quads and hamstrings work at the same time on alternating legs, so sprinting is quickest when each is
    toned and elastic for speed. The hamstrings are most elastic when the hips and glutes are strong and
    stabilized.
    Glutes: The glutes, or muscles of the backside, are some of the largest muscles in your body. Sprinters use
    them to assist in propulsion and to support the work of the quadriceps and hamstrings. When sprinting, you
    may find that the glutes work less than the legs. This is a product of overextension. Engage the muscles of the
    backside in order to avoid injury to the legs.
    Hip Flexors: The hip flexors are a group of muscles that surround the hips and work with the glutes, quads and
    hamstrings. These muscles are often overlooked, but are crucial to sprinters, because nimble hip flexors allow
    your legs to move quickly and in concert with the rest of your body's speed of propulsion. Stretching the hip
    flexors, in particular, is important to maintaining speed throughout your sprint without injury.
    Calves: The calves comprise two muscles: gastrocnemius and soleus. Some anatomists consider these as one
    muscle group called the triceps surae. These muscles are vital to sprinting more than regular running, because
    the muscles of the calves control foot flexion when running. Sprinters should be prepared to spring off the
    next foot during each stride before impact to minimize time on the ground. Strong, elastic calves support the
    additional speed of a sprint.
    Elasticity: Developing elasticity is the main difference between training to run long distances and training to
    sprint. Over time, your body naturally accommodates the style in which you train it. If you are training to run
    generally, your body may not have the elasticity it requires to sprint competitively. Regular stretching of the
    muscles most important to sprinting will keep your body moving quickly at all stages of each stride.

    Please see Hartmanns 10-stretch programme on the pages to follow. It is advised by Paddy
    Cummins that all players take a half an hour on your days off to carry out these stretches.

    Hold each position for 2-3 seconds; return to the start position and relax. Repeat the stretch 812 times

    1. Single Leg Pelvis Tilt


    Muscles stretched: low back and gluteus maximus
    Lie on back with legs straight. Flex the exercising knee and pull it toward
    chest by contraction of hip flexor and abdominal muscles. Place hands
    behind thigh to prevent pressure on knee and provide assistance.

    2. Straight leg hamstring


    Muscles stretched: hamstrings
    Lie on back with legs straight. Slowly lift one leg using quadriceps (front
    of thigh). Assist with rope at end of movement. Note: if you have a
    history of back injury, bend the non-exercising leg to stabilise the spine.

    3. Gluteals
    Muscles stretched: gluteus medius and minimus, lateral hip,
    piriformis
    Lie on back with legs straight. Flex left knee at 90 degree and le and
    place rope around midfoot, clasping rope with opposite hand. Use left
    hand to stabilise thigh by clasping at knee. Contract abdominals and hip
    aductors to lif knee towards opposite shouldeer. Assist with rope and
    outer hand.

    4. Piriformis
    Muscles stretched: external rotators of hip including piriformis,
    tensor fascia latae, and iliotibial band
    Lie on back wiht left leg moved inward across centre line, foot pointed
    inward. Wrap rope around arch of right foot. With knee straight, contract
    quadricep, upper hip, and abdominals to (1) lift leg toward chest (see
    pic) and (2) bring leg across hips.

    5. Quadriceps
    Muscles stretched: rectus femoris
    Lie on left side and bring both knees to chest. With the left hand grasp
    foot fromoutside. With right hand, grasp right ankle and extend right
    thigh back by contracting buttocks and hamstrings and, assisting with
    hand, heel should press into buttocks.

    6. Hip Flexor
    Muscles stretched: rectus femoris
    Kneel down on left knee (place pillow or cushion under same knee).
    Moving forward onto flexed front leg (right) keep pelvis and back stable
    by contracting abdominals. As you move forward, contract buttocks and
    hamstrings to flex left heel to left buttock. Assist stretch with one or both
    hands, bringing heel to buttock as flexibility allows.

    7. Adductors (long)
    Muscles stretched:long adductors, longus, magnus, gracilis
    Lie on back with legs extended and wrap rope around arch of left foot.
    Point left foot inward and lift leg to side by contracting outer thigh and
    hip muscles. Assist with rope, pulling outward.

    8. Adductors (short)
    Muscles stretched: short adductors, pectinius, adductor brevis,
    proximal and long adductors.
    Sit with soles of feet placed together. Contract outside of hips, spreading
    thighs as far as possible. Use arms between knees to assist stretch at
    end of movement.

    9. Achilles tendon/soleus
    Muscles stretched: lower and deep calf including achilles tendon
    Sit with right leg fully straight and left knee bent at 90 degrees. Wrap
    hands around balls of foot. Lift toes toward body, contracting shin
    muscles and assisting with pull from hands.

    10. Upper Calf


    Muscles stretched: gastrocnemius
    Sit with legs fully extended and about six inches apart. Loop rope
    around the ball of left foot. Straighten left knee and pull toes towars you
    by contracting shin muscles. Assist with rope. For deeper stretch, lean
    forward at trunk and allow foot to leave floor when pulled.

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