Best Stretches for Hurdlers: None!
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- เผยแพร่เมื่อ 19 มิ.ย. 2024
- In this video you will learn that there are no best stretches for hurdlers. In this eye-opening presentation, we explore a different perspective on flexibility and hurdling. Renowned muscle activation specialist (MAT), Deb Hellman, challenges the traditional belief that stretching is crucial for performance. According to Hellman, there is no best stretches for hurdlers because excessive stretching can actually hinder muscle communication, increase the risk of injury, and impair your ability to perform at your best.
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As passionate athletes involved in the dynamic world of athletics, particularly hurdles and track and field, we often hear about the importance of incorporating various stretches into our training routines. However, Hellman's research presents a compelling case against this common practice.
In this video, we delve into the reasons behind Hellman's viewpoint, explaining the science behind muscle activation and its impact on hurdling. We'll discuss alternative strategies to improve your performance without relying heavily on stretching. Discover effective hurdling drills and techniques that promote optimal muscle activation while keeping you safe from potential injuries.
Join us as we uncover the potential risks associated with stretching for hurdlers and provide valuable insights tailored for sports enthusiasts like you. Our goal is to provide practical knowledge that challenges the status quo and empowers you to make informed decisions about your athletic training.
Don't miss out on this opportunity to expand your understanding of stretching, hurdling, and the best practices for enhancing your performance on the track. Subscribe to our channel and hit the notification bell to stay updated on our latest videos focusing on flexibility, hurdles, track, stretches, athletics, stretching, how to hurdle, hurdles, sports, hurdling drills, and track and field.
Keywords: flexibility, hurdles, track, stretches, athletics, stretching, how to hurdle, hurdles, sports, hurdling drills, track and field.
Thank you for watching Best Stretches for Hurdlers: None! - กีฬา
My dad was Welsh champion for 800m he watched this and said it explained a lot if the injuries he had
Thanks for the comment!
I think a proper warm up to get the blood and adrenaline flowing is helpful. Just before a race ( when my energy drink kicks in ), I'm usually dancing and bouncing around, kind of like skipping without a rope, just getting the muscles activated.
It’s all good stuff! Thanks for the comment!
This is a beautiful piece. Been doing muscle activation since 2014 and only using isometrics before practicing and competing. Sports medicine is a tautology - repeating the same bad practices for generations at the expense of our athletes
I have been running for about 20 plus years. If I’m going for a run at a cruise pace, then I don’t really need to stretch beforehand. I’ll do my thorough static stretches afterwards to address the major muscle groups and my issues. For my athletes before a race or an intense interval, I convey to them to do a proper warm up run, dynamic stretches, and strides. The truth about this is related to elasticity.
Thanks for your comment and experience!
Yes. A much better concept instead of "Let me tell you how bad stretching cab be".
If I sprint without stretching even when im not sore, within a couple seconds my knees and quads would give out on me and then they would hurt for the whole workout
I have a question though, when I don't stretch and I go right into my hurdles, my entire lead leg gets like shocked kinda. It's hard to explain but it feels like a wave of a electrical shock just goes down my leg. So what would you suggest in this situation?
I always have my athletes start with isometric contractions, and then move into slow, dynamic warm-up. Then we go into slow drills progressing to harder drills, and then we hurdle. Maybe your warm up isn’t enough.
An electrical shock is most likely a agitated nerve. What you explained seems like piriformis syndrome (it is commonly mixed up witch sciatica) although they do both involve the sciatic nerve. Sciatica is when the sciatic nerve is agitated in low back (lumbar region) and piriformis syndrome originates from-as stated before- your piriformis.
This is definitely an issue to talk to a PT, AT, or your general practitioner about. A simple exercise(s) you could try is sciatic nerve glides or flosses.
is dynamic stretching good before the workout or I just have to do some drills?
I like a dynamic warm-up, but be careful about over stretching. I tell my athletes to do them slowly and controlled so they don’t create momentum and swinging.
I already know that static stretching was bad before working out, but is dynamic stretching good?
It’s better. Just be careful to not stretch too far, or swing your limbs with momentum.
Download link for warmup pdf is not working
Weird. I just tried it on two different browsers on two different devices without a problem. Email me at acemethodcoaching@gmail.com and I'll send you a copy.
Its now working. Thank you for your reply. I was attempting to view via my iphone.@@acemethodcoaching9102
except almost every olympic sprinter stretches briefly right as the are getting down into the starting blocks....I don't know how all these world records have been set and medal havve been won by people who completely lost the ability to activate their hamstrings glutes or any other muscle they stretch....
true
Are dynamic stretches okay before training?
Great question! I have that follow up video coming soon. The short answer is: yes, as long as you do the movement slowly (don’t create momentum) and don’t feel a big stretch when you do them.
Do I just stop stretching in general? Or do I just stretch at home?
Definitely don’t stretch before physical activity. You can do it after, because you’d have several hours for your body to recover. But, as she said, tightness is an indication of other muscles that need to be activated. Best to focus on that.
That is the truth
So when we should do streching
If you feel the need to stretch, do it as part of your cool down.
@@acemethodcoaching9102I struggle with good technique over the hurdles due to a lack of elasticity/mobility. Should I try and stretch every night to build flexibility?
then how to warm up
Look up reflexive performance reset that’s what we do at my school
I've just come across your content on TH-cam, and this is something I've never heard of. But I can easily believe. My 12 year daughter is a sprint hurdler, and suffered a hamstring injury about 4 month's ago. She was given stretches to do each day and before her race. We had a championship a few days ago and after she stretched and went to warm up she literally developed another hamstring injury right there and then. I'm completely thrown now because we we're doing what was advised by her physio and coach. Should I just let her do isometrics during warm up at both training and before race's? Thanks in advance.
Email me at acemethodcoaching@gmail.com and I will send you the warm-up progression that my Hurdlers do.
@@acemethodcoaching9102can i get that warm up too ?
There are other physiological mechanisms that that occur with static stretching that decrease performance.
I'll ask a question first: How does an individual get more flexible?
The simple answer is tearing the muscle apart (micro tears in the muscle) via stretching of the sarcomere. Due to this, the muscle heals the tear(s). Then it is then lengthened a little bit since your training your sarcomeres (actin and myosin) to decrease their overlap.
You may think this is similar to hypertrophy. But, in simple, hypertrophy is when the muscle fibers grow in size due to micro tears. You are not elongating the sarcomere like stretching. Simply just adding resistance that tear the muscle.
So, if static stretching creates micro tears in your muscle and decreasing the overlap of your sarcomeres, it logically makes sense that your muscle has already had trama done to it prior to the workout and wants to heal--decreaing performance. Additionally, since you stretched your sarcomeres, it will take more time and effort for your body to take your muscles into a concentric contraction since it now has more length to contract.
This is not to say do not static stretch at all. All athletes need to have a minimum flexibility for their said sport. You don't need to increase flexibility if you don't need to. Rather maintaining flexibility. This is the same for mobility as well.
You become more flexible by doing the right type of stretching at the right time which is on hot tissue temperature (end of workout or exercise or game) either static, PNF, or both, using the right technique/form (otherwise you stretch other structures that usually aren't meant to be stretched, and doing this consistently over a long period of time. Improvements in range of motion for most people, take longer to achieve compared to improving muscle strength and cardio fitness.
Insane to me! I never stretch before hand, my coach alway got frustrated with that, but with my hip flexor issues, it hurt more to stretch before hand. I have the least amount of injuries on my team. Guess not stretching helped after all, didn’t know this at all😂
Oh great! Thanks for the comment.
I have always noticed I ran faster without stretching, so should athletes stretch after a workout?
That would be better, but honestly, I don’t see the need for stretching at all. Big movements (like hip circles) would be better.
Big hip circles are dynamic stretches...@@acemethodcoaching9102
Oh, man. I know you mean well, but some of your statements and claims are questionable at best and incorrect at worst. You contradict yourself a few times and take an extreme all-or-nothing approach to stretching..."Let me show/tell you why all stretching is bad"?? Maybe you enjoy being extremist but do that in the privacy of the people you work with. The public is confused enough about exercise with all the gurus soliciting their own secret to success in their competitions, physiques, injury-reduction, et al. Statements like the quote above just makes it more confusing.