DYNAMIC STRETCHING FOR GRAPPLING
Date Posted: 19 06 2008
By Stephen Sweetlove MBE
Grappling/Judo/Sombo/Wrestling Coach
Dynamic stretching and mobility exercises, should form part of the warm up program in a training session. The dynamic exercises you incorporate into your warm up program should be appropriate to the movements you would experience in your grappling lesson. In all the exercises breathe easily whilst performing them.
Current research work detailed in Medicine & Science in Sport and Exercise 33(3), pp354-358 and Journal of Strength and Conditioning Research, vol 15 (1): 98-101 suggests that the use of dynamic stretches - slow controlled movements through the full range of motion - are the most appropriate exercises for the warm up. By contrast, static stretches are more appropriate for the cool down.
Dynamic movements are the best way to prepare your body for dynamic workouts and competition. Contrary to old beliefs, the best time to work on static flexibility is at the end of your workout, and not in the beginning.
Advantages of Dynamic Stretching
Dynamic stretching is a form of stretching that uses movement and momentum to cause a muscular stretch. Don’t confuse dynamic stretching with ballistic stretching; a key difference between the two being that dynamic stretching lacks the bouncy movements that are characteristic of ballistic stretching. As opposed to static stretching, in dynamic stretching the end position is also not held. Despite its popularity, recent studies have shown that dynamic stretching is more advantageous than static.
Have a look at the below website for a better explanation and examples of dynamic stretching. Remember that it is for the coach to design the dynamic stretching routine to fit the sport. The below only gives general ideas and is not sports specific for grappling.
http://www.sport-fitness-advisor.com/dynamicstretching.html
Look at this page for information on all types of stretching.
http://www.sport-fitness-advisor.com/flexibilitytraining.html
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