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Stretching


ZACH
 ZACH
(@bucksweep58)
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Joined: 10 years ago
Posts: 9444
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Our freshman are comming along very well this far the group of (30) has had great attendance and showing a lot of promise this far. Pending another lockdown I'm confident all these guys will progress into the varsity training sessions starting in January.

 

With 2 workouts completed the main point of contention surprisingly is the post workout stretching.  We don't do very many exercises but when we are done and I call for stretches I get a lot of groans.

 

There are many publications about why static stretch is beneficial to athletes along with some counter points. The main point I make is recovery.  When you contract a muscle a lot like weight training it needs to elongate again in order to recover and become stronger while reducing injury because of the recovery aspect.  Walking to the shower after a session is leaving advantages for improvement in the weight room.  

 

Our sessions goes as follows for the freshman 

Dynamic warm up (10 yd distance) down and back (10 mins)

- slow jog

-shuffle

- Kareoke

- single leg ham stretch walks

-single leg quad stretch walks

-single leg knee to chest walks

- side ways lunge and rock

- lean, fall, sprint

 

Jump and throw (10 mins)

- 20 jumps eat 30-60 sec between reps, variation changes daily

- 15 throws , variations change daily

 

Training ( 10 kids per station) rotates once everyone is complete. (30 mins)

- dumbell squat . Less than 100lbs - 50 total reps

-- squat with pvc pipe in-between sets - sets of 5

- dips (50 reps total)

- -bench press with pipe in-between sets for 5

- chins or static holds ( 25 reps, or 5 holds longer than 10 secs)

-- power clean with pipe in-between sets for sets of 5. 

 

Stretching (the groans commence) - 2 'sets' , 30 sec each (10 mins)

- standing feet together hamstring stretch

- sumo stance hammstring stretch

- groin stretch 

- hip flexor

- abs (cobra pose)

- shoulder

- tricep

- lat stretch with partner. 

 

In 1 hour we accomplish a lot,  ide argue that the last 10 mins in stretching is probably the most important. So to the lurker, research on your own and if you incorporate static stretches, you'll see why I'm so adamant about them.

 

Stay well

I can explain it to you, I can't understand if for you.


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Seth54
(@seth54)
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Joined: 12 months ago
Posts: 76
 

We do a similar dynamic warm up for practice and some kids have that same groaning enthusiasm as if they were doing it with a fun to their head. I think a big part of the resistance, speaking largely from personal experience, is kids don’t get the same aches and nagging issues that you start to feel when you are even just a little older, so they don’t feel the benefits. They get DOMs from a strenuous lifting session, but that’s like a badge of honor. It’s when things like a stiff lower back kick in when you are in your 20s that you realize what those recovery stretches were all about. 

Side bar: throws and jumps do you use in these workouts?


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ZACH
 ZACH
(@bucksweep58)
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Joined: 10 years ago
Posts: 9444
Topic starter  

@seth54

So far we jumped for distance and height.  Next week is the boxes then eventually one leg and jumps seated on a box

 

Throws have been an on knees this from the chest using hips and everything together to throw a 20lb med ball.  We were lucky enough to get these from a closing neighborhood gym auction :/

 

I can explain it to you, I can't understand if for you.


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J. Potter (seabass)
(@seabass)
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Joined: 6 years ago
Posts: 1262
 

I like your program...it have some Kryptiea flavor to it!


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Bob Goodman
(@bob-goodman)
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Joined: 10 years ago
Posts: 9565
 
Posted by: @seth54

We do a similar dynamic warm up for practice and some kids have that same groaning enthusiasm as if they were doing it with a fun to their head. I think a big part of the resistance, speaking largely from personal experience, is kids don’t get the same aches and nagging issues that you start to feel when you are even just a little older, so they don’t feel the benefits. They get DOMs from a strenuous lifting session, but that’s like a badge of honor. It’s when things like a stiff lower back kick in when you are in your 20s that you realize what those recovery stretches were all about.

I agree.  I think stretching is wasted time with children, just bores them.  They do get "growing pains" in bed but I know of no evidence that stretching would alleviate those.

I've been doing a cardiac rehab program, and they make you stretch at the end, which I always find the hardest part, slightly painful.  I'm like, this isn't going to help my heart.  However, I know they're important to avoid injuring other muscles while you're working on the heart.


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rpatric
(@rpatric)
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Joined: 2 years ago
Posts: 211
 

@bob-goodman

I agree Bob. Actually stretching a cold muscle can do much more harm than good. I have no problem with a brief stretching period at the end of practice, but even that wouldn't do much good for a child under the age of 13 or so. We never stretch before practice. Dynamic warmups first, than on with daily plan


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ZACH
 ZACH
(@bucksweep58)
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Joined: 10 years ago
Posts: 9444
Topic starter  

We stretch after everything is done so they're plenty sweaty and warm. As far as science, there's plenty of stuff available saying this aids in recovery.  The simplest way it was explained in school to me was a muscle contracted intensely over time will remain contracted for a period after the stress is over. A contracted muscle can limit blood flow which limits recovery. Relaxing a muscle by stretching it lets it go back to it's normal relaxed state where blood flow can be normalized and recovery is made easier.

I can explain it to you, I can't understand if for you.


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rpatric
(@rpatric)
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Joined: 2 years ago
Posts: 211
 

@bucksweep58

I definitely agree with stretching a muscle that has already been worked. What I usually see is coaches stretching for 15 minutes with a group of 10 year olds at the beginning of practice. Drives me nuts


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Bob Goodman
(@bob-goodman)
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Joined: 10 years ago
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Posted by: @bucksweep58

We stretch after everything is done so they're plenty sweaty and warm. As far as science, there's plenty of stuff available saying this aids in recovery.

But is that "stuff available" about adults, teens, or pre-teens?  There's a reason people prefer to eat spring chicken, lamb, and young tom turkey.


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ZACH
 ZACH
(@bucksweep58)
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Joined: 10 years ago
Posts: 9444
Topic starter  
Posted by: @rpatric

@bucksweep58

 

I definitely agree with stretching a muscle that has already been worked. What I usually see is coaches stretching for 15 minutes with a group of 10 year olds at the beginning of practice. Drives me nuts

Oh good gravy no, we don't even use a "conventional" warm up really in practice for youth. 

I can explain it to you, I can't understand if for you.


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ZACH
 ZACH
(@bucksweep58)
Diamond
Joined: 10 years ago
Posts: 9444
Topic starter  
Posted by: @bob-goodman
Posted by: @bucksweep58

We stretch after everything is done so they're plenty sweaty and warm. As far as science, there's plenty of stuff available saying this aids in recovery.

But is that "stuff available" about adults, teens, or pre-teens?  There's a reason people prefer to eat spring chicken, lamb, and young tom turkey.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3273886/

This article is all about stretch response in various age groups and physical ability.  

It's hard to pinpoint specific arrivals and studies bc for example they measure the rate of injury and prevention of it with mobilization of the gastrocnemius (calf).  Most lower extremity injuries that are muscular are hamstrings. Hard to find that data.  This should suffice your appetite for a bit.

 

I can explain it to you, I can't understand if for you.


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