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Thread: How important is static flexibility in sprinting?

  1. #1

    How important is static flexibility in sprinting?

    How important is it?

    sorry if in wrong section.

  2. #2
    by static flexibility i take it that you mean like bend and touch your toes flexibility. it iss very important to flexible as a sprinter because you have greater range of motion and can generate more power. also, you are less prone to muscle pulls when you are flexible. static stretching increases your range of motion and should be done at the end of your workout during the warm down period.

  3. #3
    Static and dynamic/ballistic stretching have a very close correlation. Like anything, extremities are bad but a solid median is good. If your a contortionist that's probebly not the best thing, but a large ammount of flexibility (based on your body) will help you greatly in both the short and long term.

  4. #4
    Actually leg stiffness (the opposite of flexibility) has been shown to be correlated with higher MaxV in sprinters. This is what you get from squats and plyos, not stretching. Also, static stretching before bench press has been shown to make you weaker--this study can be found on strengthcoach.com.

    Dynamic warmups are different: It is important to work through the range of motion you will use at speed, which can be done with dynamic warmups like drills. I'm not quite saying don't do static stretching (although I don't), but make sure it doesn't make you worse off.

  5. #5
    I'd still like to bet top sprinters are still very flexible. The only literature contradicting static stretching is based on studies that stretched immediately before a strength/power exercise, I have yet to see any which test after a rest.

    Kadour Ziani, the world record holder for vertical jump (61"!) says that he stretches for 4 hours daily since childhood. The force he generates from his skinny frame is unbelievable.

    How much static stretching is used in Charlies programmes?

  6. #6
    Quote Originally Posted by UKcheetah
    I'd still like to bet top sprinters are still very flexible. The only literature contradicting static stretching is based on studies that stretched immediately before a strength/power exercise, I have yet to see any which test after a rest.

    Kadour Ziani, the world record holder for vertical jump (61"!) says that he stretches for 4 hours daily since childhood. The force he generates from his skinny frame is unbelievable.

    How much static stretching is used in Charlies programmes?
    Don't believe the hype. Ziani is a freak but no way he goes 61". I'd love to see proof of that. Don't believe he stretches for 4 hours per day either.

    Re: static stretching. Use it as a check before training/racing to make sure you can hit the ranges of motion you need. If you are deficient in flexibility you can stretch static stretch a bit more aggressively after training.

  7. #7
    Administrator Charlie Francis's Avatar
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    Quote Originally Posted by lkh
    Actually leg stiffness (the opposite of flexibility) has been shown to be correlated with higher MaxV in sprinters. This is what you get from squats and plyos, not stretching. Also, static stretching before bench press has been shown to make you weaker--this study can be found on strengthcoach.com.

    Dynamic warmups are different: It is important to work through the range of motion you will use at speed, which can be done with dynamic warmups like drills. I'm not quite saying don't do static stretching (although I don't), but make sure it doesn't make you worse off.
    That's all great in theory (amazing how many theories there are out there!) but, in reality, you do what you need to do to get ready. we always did some static stretching first before dynamic without any issues. If you're really ready to go the static stretches will be nothing more than a check really, and, if you're not, you better get on it or you'll get hurt.
    PS. I love getting my sprint advice from bodybuilder forums!

  8. #8
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    Quote Originally Posted by lkh
    Also, static stretching before bench press has been shown to make you weaker--this study can be found on strengthcoach.com.
    For how long? If you do a normal warm-up set does the still "weaker" rule hold true?

  9. #9
    I'm interested in how much static stretching you include in your programmes Mr Francis. Obviously some before competition, and afterwards. But do you set specific static stretching sessions for regeneration or simply to improve ROM??

  10. #10
    Administrator Charlie Francis's Avatar
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    Quote Originally Posted by UKcheetah
    I'm interested in how much static stretching you include in your programmes Mr Francis. Obviously some before competition, and afterwards. But do you set specific static stretching sessions for regeneration or simply to improve ROM??
    This is covered in the GPP download and in the Vanc series. You work on existing ROM during warm-up but on increasing ROM only at the end of a session.

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