Sports Fitness

Stretching

Session 12 Objectives

The student will learn the importance of stretching before and after exercise.

The student will learn the benefits of pre and post stretching and how stretching assists sport performance and recovery from exercise.

The student will learn the difference between static

stretching, ballistic stretching and dynamic stretching.

SOLs: 11/12.1, 11/12.2, 11/12.3, 11/12.4, 11/12.5

Ballistic StretchingThe ballistic stretch, also known as Active

Stretch, uses motion and momentum to extend the muscle.

Ballistic stretching involves some form of rapid motions into the specific stretch position.

Examples:Joint Rotations : Stand and place your arms by

your side Flex, extend, and rotate each of the following joints: Fingers ,Wrist ,Elbows, shoulders, Neck Trunk and

shoulder blades, Hips, Knees, Ankles, Feet and toesArm Swings

Overhead arm swing Side arm swing

Leg SwingsLunges

Static StretchingIn static (or passive) stretch, the muscle is

extended as far as it can comfortably go and is held in that position.

This is probably the Safest Type of Stretching. Static stretching involves gradually easing

into the stretch position. You may hold each

stretch from 10 to 30 seconds.

Dynamic Stretchingis a form of stretching beneficial in sports

utilizing momentum from form, static-active stretching strength and the momentum from static-active stretching strength, in an effort to propel the muscle into an extended range of motion not exceeding one's static-passive stretching ability.

Anything beyond this range of motion becomes ballistic stretching. It is a type of stretching while moving .

This form of stretching prepares the body for physical exertion and sports performance.

Dynamic StretchingIn the past it was the practice to undertake

static stretching before exercise. Dynamic stretching increases range of

movement, blood and oxygen flow to soft tissues prior to exertion.

Increasingly coaches and sports trainers are aware of the role in dynamic stretching in improving performance and reducing the risk of injury.