Although I understand that Dynamic Stretches are not Ballistic stretches, I'm still not sure what I should be aiming for.
For example, If I am doing a dynamic front leg raise, how much should I be relying on muscle strength to raise my leg, and how much should I be using momentum to create a stretch (if at all). If I am simply using muscular strength to raise my leg I dont feel that I am getting a stretch at all ... then again, if I use momentum, I am more or less doing a ballistic stretch.
Please help!
Still confused about Dynamic Stretches
Here, cool your fingers down on this one, David De Angelis explains dynamic stretching in a perfect way, hope it helps:
Dynamic stretching is that type of training intended to enhance dynamic flexibility, which consists of moving body parts, such as arms or legs, with notable range and rapidity, without causing muscular lesions like tears or sprains.
This type of stretching par ticularly tends to enhance the muscle’s elastic properties, its capacity for rapid contraction, and the nervous system’s reactivity. This last way is largely responsible for the movements’ speed, together with the percentage of fibers to contract quickly. From this, one deduces that dynamic stretching is not used to develop joint mobility, as the greater an individual’s passive joint range, the greater the range of his movements.
It is of fundamental importance not to confuse dynamic stretching with the so-called ballistic kind. Ballistic stretching utilizes muscular elasticity improperly by means of uncontrolled ballistic flings that exhaust the force of inertia. In dynamic stretching, however, the muscle’s reactive and explosive capacity is notably sped up, WITHOUT using movements on the rebound that exhaust inertial force (as when “preparing” a “dangling throw”, or preparing the limb in the opposite position).
The technique
The technique consists of controlled “throwing” of legs and arms in various directions, without springing, rebounding, or dangling. The movement’s velocity must be provided by the muscular contraction’s strength, but never by uncontrolled ballistic movements.
The series go from two to four for each leg or arm, in all directions (forward,backward, side); the repetitions from six to ten.
After having warmed up the joints through rotation, proceed gradually in the swings, increasing the range of movement and/or execution speed. Once the maximum range (in that individual training stage) and speed have been reached, stop doing them.
As for each training type tending towards muscular explosiveness (and
this represents a further purpose of dynamic stretching, besides that of
greater dynamic flexibility development), one must finish the exercise—the swings—when the speed, and in this case of dynamic stretching, range of movement, tends to diminish because of exhaustion. This therefore accounts for the fact that the so-called “muscular memory” tends to record eventual drops of range and power, being able to cause, in the long run, negative effects on the swings’ quality—range and explosiveness.
As in ballistic stretching, in dynamic stretching specifically, one could risk
overtraining (understood in a negative sense as overstretching). In the case of highly explosive kicks, it is advisable to use hands as targets so that kicks do not overcome certain ranges. It is more difficult to run into this risk when passive flexibility is largely developed.
In sports in which “cleanliness” of technical movement is required, as in
competitive aerobics and team gymnastics, one needs to pay attention on correct posture and body segment alignment (legs tense and pointed in extension).
Morning stretching
One type of very light dynamic stretching may be used in the morning,
before breakfast, in order to maintain greater flexibility for the rest of the
day, and eventually to be able to use it cold, without any warming up.
Dynamic stretching summary
• Proceed with a general (cardiovascular) and sectorial warm-up (sectori-
ally rotating the joints: neck, shoulders, elbows, wrists, pelvis, spine,
knees, and ankles).
• Begin the swings and kicks slowly, and gradually increase the range
and/or speed of execution.
• Do not kick in a ballistic and uncontrolled way. Control movement
and eventually “throw it.” Avoid overstretching.
• Conclude the swings and kicks when the first sign of fatigue is being
shown off in a reduction of range and speed.
• Do not train with this type of stretching when the muscles are tired:
tired muscles are less flexible, slower, and more subjected to trauma.
• For highly technical sports, pay attention on alignment of body parts.
Dynamic stretching is that type of training intended to enhance dynamic flexibility, which consists of moving body parts, such as arms or legs, with notable range and rapidity, without causing muscular lesions like tears or sprains.
This type of stretching par ticularly tends to enhance the muscle’s elastic properties, its capacity for rapid contraction, and the nervous system’s reactivity. This last way is largely responsible for the movements’ speed, together with the percentage of fibers to contract quickly. From this, one deduces that dynamic stretching is not used to develop joint mobility, as the greater an individual’s passive joint range, the greater the range of his movements.
It is of fundamental importance not to confuse dynamic stretching with the so-called ballistic kind. Ballistic stretching utilizes muscular elasticity improperly by means of uncontrolled ballistic flings that exhaust the force of inertia. In dynamic stretching, however, the muscle’s reactive and explosive capacity is notably sped up, WITHOUT using movements on the rebound that exhaust inertial force (as when “preparing” a “dangling throw”, or preparing the limb in the opposite position).
The technique
The technique consists of controlled “throwing” of legs and arms in various directions, without springing, rebounding, or dangling. The movement’s velocity must be provided by the muscular contraction’s strength, but never by uncontrolled ballistic movements.
The series go from two to four for each leg or arm, in all directions (forward,backward, side); the repetitions from six to ten.
After having warmed up the joints through rotation, proceed gradually in the swings, increasing the range of movement and/or execution speed. Once the maximum range (in that individual training stage) and speed have been reached, stop doing them.
As for each training type tending towards muscular explosiveness (and
this represents a further purpose of dynamic stretching, besides that of
greater dynamic flexibility development), one must finish the exercise—the swings—when the speed, and in this case of dynamic stretching, range of movement, tends to diminish because of exhaustion. This therefore accounts for the fact that the so-called “muscular memory” tends to record eventual drops of range and power, being able to cause, in the long run, negative effects on the swings’ quality—range and explosiveness.
As in ballistic stretching, in dynamic stretching specifically, one could risk
overtraining (understood in a negative sense as overstretching). In the case of highly explosive kicks, it is advisable to use hands as targets so that kicks do not overcome certain ranges. It is more difficult to run into this risk when passive flexibility is largely developed.
In sports in which “cleanliness” of technical movement is required, as in
competitive aerobics and team gymnastics, one needs to pay attention on correct posture and body segment alignment (legs tense and pointed in extension).
Morning stretching
One type of very light dynamic stretching may be used in the morning,
before breakfast, in order to maintain greater flexibility for the rest of the
day, and eventually to be able to use it cold, without any warming up.
Dynamic stretching summary
• Proceed with a general (cardiovascular) and sectorial warm-up (sectori-
ally rotating the joints: neck, shoulders, elbows, wrists, pelvis, spine,
knees, and ankles).
• Begin the swings and kicks slowly, and gradually increase the range
and/or speed of execution.
• Do not kick in a ballistic and uncontrolled way. Control movement
and eventually “throw it.” Avoid overstretching.
• Conclude the swings and kicks when the first sign of fatigue is being
shown off in a reduction of range and speed.
• Do not train with this type of stretching when the muscles are tired:
tired muscles are less flexible, slower, and more subjected to trauma.
• For highly technical sports, pay attention on alignment of body parts.