INCREASE MUSCLE MASS
& STRENGTH
Stretching
should always be included in your workout because it indirectly helps you gain
muscle and strength. Stretching gives you a greater range of motion. When you
lift with a larger range of motion more muscle fibers are required and training
is more effective. Your muscles won’t get as sore and you can train hard again
sooner.
STRETCHING FOR SPEED AND AGILITY
How do you think goalies make those explosive
split saves and sprinters run 100 meters under 10 seconds if they weren’t
flexible? Stretching effects everything from speed, strength and coordination.
When muscles are warmed up and flexible you are able to use all the muscle
fibers.
STRETCHING IN DAILY LIFE
Stretching helps you in sports and daily life.
People who are stiff tend to develop joint pain later in life and aren’t able to
function as well as flexible people. The reason for most headaches, back pains
and sore muscles are due to stiff muscles and lack of stretching.
IS STRETCHING THAT IMPORTANT
Yes, it is. Why would you live, play
and train using only 95% of you capacity? Stretching is one of those little
things that makes a big difference between athletes and great athletes.
Personally, I hate being inflexible. I can really tell a difference in my game
performance when I’m warmed-up and flexible. That feel of explosiveness and
quickness doesn’t come by itself, I have to make it and stretching is a
necessary part of it.
LENGHT OF STRETCH
Length of a stretch depends on the activity and
the effect that is wanted.
|
6-10 second stretch |
15-30 second stretch |
30-120 second stretch |
|
Prepares for exercise / competition |
After excercise / competition brings back lenght of muscle |
Good to do as own exersice. |
|
Increases blood flow to the muscle |
Not before coordination, agility or explosive training (stretch only
6-10 seconds) |
Increases overall flexibility |
|
Increases range of motion |
Explosive plyometric and agility abilities
lower temporarily |
Same effect as medium length |
|
Part of warm up |
30 min to 2 hours after training / competition |
Part of a great athletes training |
Click here for Part-II
Written By Matti Korhonen
Ice Hockey Goalie & Coach
Email:info@athleticforce.com
