Sam McLoughlin-Wilden's Sport coaching presentation on Dynamic vs static stretching.

1. Dynamic vs Static Stretching
By Sam McLoughlin-Wilden
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2. Article Used
• DYNAMIC VS. STATIC-STRETCHING WARM UP:
THE EFFECT ON POWER AND AGILITY
PERFORMANCE, DANNY J. MCMILLIAN, JOSEF
H. MOORE, BRIAN S. HATLER,AND DEAN C.
TAYLOR. Published by Journal of Strength and
Conditioning Research 2006

3. Stretching
• Stretching has always been a hotly debated
topic between physios, sports scientists and
players. This is due to the large variety of
stretches for the body and the different
reactions that different people feel.

4. Relation to Coaching
• Stretching is highly important to coaching.
Some coaches might prefer a quick warm up
while others want a long one. Some might
prefer static stretching others prefer dynamic.
This article looks to offer coaches a
scientifically proven opinion on the best kind
of stretching.

5. Static Stretching
• Static Stretching involves stretching a muscle
until it reaches maximum tension and then
holding that point.
• This then slowly lengthens the muscle. The
stretch must be held for a minimum of 30
seconds and a maximum of 2 minutes.

6. Dynamic Stretching
• Dynamic stretching is essentially stretching
while moving. It utilizes momentum to propel
muscles into an extended range of motion.
• It is important that during dynamic stretching
the athlete does not exceed the static stretch
range the athlete can accomplish.

7. Stretching
• This article performs many tests to evaluate
the differences between dynamic and static
stretching. These tests evaluate athletes
performances after both static and dynamic
stretching.

8. Hypothesis
• The article hypothesised that dynamic
stretching would result in higher performance
than static stretching due to the similarities
that dynamic stretching shares with the sports
that the athletes are preparing for. E.g Soccer,
tennis, Rugby etc.

9. Hypothesis
Merits to the hypothesis.
• Dynamic stretching focuses on the muscle
groups used in sports.
• Dynamic stretching utilises the same
movements used in sports.
• These points make sense thus leading me to
agree with the hypothesis.

10. Participants
• The participants in the study were 30 united
states military academy cadets. These cadets
had to be fully fit for military duty. In addition
they all part of rugby, lacrosse or strength and
conditioning team. This ensured that all
participants were fit and strongly conditioned.

11. Performance Testing
• The test used the 5-step jump to measure leg
power, medicine ball throw for total-body
power and the T-drill was chosen to measure
agility. The time between warm up and
beginning of the activities was 2 minutes.

12. 5 Step Jump
• The test involved athletes doing dynamic,
static and no stretching, then participating in
the activity over 3 days.
• Results
• No warm up (NWU): Mean of 9.51m, SD of
1.14
• Static Stretch: Mean of 9.78m, SD of 1.172
• Dynamic Stretch: 10.06m, SD of 1.23

13. Medicine Ball Throw
• Results
• NWU: Mean 9.47m, SD of 2.89
• Static Stretching: Mean 9.34m, SD of 2.87
• Dynamic Stretching: Mean 9.79m, SD of 3.01
• Note: Static stretching is detrimental to
performance of total body power.

14. T Drill
• Results measured in seconds.
• NWU: Mean 9.77s, SD of 0.82
• Static Stretching: Mean of 9.69s, SD of 0.85
• Dynamic Stretching: Mean of 9.56s, SD of 0.79

15. Review of the Results
• The results showed that in each test, dynamic
stretching offered the higher performance
increase over static stretching.
• In the case of the medicine ball throw there
was a negative effect on performance by static
stretching.

16. Review of the Method
• In method used to produce the result is both
efficient and reliable. All the participants are
well conditioned while there is a sufficient
amount of participants to gain an accurate
result.
• Furthermore there is a sufficient break
between each test to allow the athletes to be
back to their peak condition. This allows
accurate results.

17. Conclusion
• This article is a helpful and recommended
study of the benefits of dynamic stretching. It
scientifically studies the effects of static,
dynamic and no warm up, and provides good
results to back up their conclusion.