What exactly is static active stretching? Static stretching
is simply the opposite of dynamic stretching. The muscle groups are
stretched without moving the limb itself.
Static active stretching requires the strength of the
opposing muscle groups to hold the limb in position for the stretch.
So for example;
standing on one leg, hold your other leg out in front of you as high as
possible. It's not easy. Holding your leg still requires your thigh and
hip flexors to contract.
Static active stretching is the best way to increase active flexibility.
If you've ever seen a martial artist raising their leg up to an opponent's
head and holding it there, it's a great demonstration of static active
flexibility.
Being able to simply kick to head height is an example of
dynamic flexibility.
Each static active stretch should be held for 10-15 seconds and 1-2
stretches per muscle group is sufficient. Perform static active stretching
before more intense isometric stretching following your training session.
Static Passive Stretching Explained
How does static
passive stretching differ from static active
stretching?
Well static stretching is simply the opposite of dynamic
stretching.
The muscle groups are stretched without moving the limb
itself.
Whereas static active stretching requires the tension of opposing muscles
to hold the stretch, static passive stretching uses some other
object for support. This might be a chair or the floor. Similarly you
might hold the stretch in position with your hands.
A good example is holding one leg directly out in front of you and resting
it on the back of a chair. You can completely relax your outstretched leg
while you lean into the stretch. Another good example is the classic
quadriceps or thigh stretch. Your hand holds the stretch in position
allowing your thigh to completely relax.
Because static passive stretching promotes relaxation in the muscle groups
it should form part of your cool down. Combined with light, aerobic
exercise static passive stretching may also be useful for relieving
DOMS (Delayed Onset of Muscles Soreness) although there is some debate
over this.
Static passive stretches should be held for about 10 seconds and 2-3
stretches per muscle group is sufficient.
Method: Players form a circle around the coach. On the coaches command the
players perform a series of static stretching exercises. During each
exercise the players should stretch to the farthest point and hold the
stretch. The aim is to relax the muscles and facilitate an improvement in
maximum range of motion. In all exercises breathe easily whilst performing
them and hold the static stretches for 20 seconds.
