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Post by coachb23 on Feb 16, 2013 20:21:17 GMT -6
What do you guys do for pre-practice stretching? I know there's the more traditional get-in-rows and static stretching, but I've read and heard a lot about dynamic stretching in small positional groups before practice. What do you guys do to get your players ready for practice and to ensure they are warmed up to minimize risk of injury?
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Post by mholst40 on Feb 16, 2013 21:03:45 GMT -6
We do a team dynamic warm-up. Takes about 5 minutes.
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GANNO
Sophomore Member
Posts: 207
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Post by GANNO on Feb 16, 2013 21:14:33 GMT -6
We do a team dynamic warm-up. Takes about 5 minutes. Can you go into detail on which exercises you do? |
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Post by mholst40 on Feb 17, 2013 0:18:40 GMT -6
We do all of these for 10-yards...
1. Lunge & Twist - A lunge with a torso twist at the bottom of the lunge
2. High Knee Hugs - Grab your knee and pull it to your chest while extending on your back foot
3. High Ankle Hugs - Same idea as High Knee Hugs, but you put one hand under your ankle and knee and pull up
4. Power Carioca (Right and Left) -
5. A-Walk - Drive knees towards chest while marching
6. A-Skip - Same as before, but now involve arms and a quicker pace
7. Backwards Run - Slow, extension of leg backwards
8. Sideways Lunge - Lateral lunges. Flip around after each rep.
9. L-Stretch - Similar to a single-leg RDL. One leg remains straight while pushing the hips backwards.
10. Sprint
I'm sure some of this doesn't make complete sense. It's much easier to show than to say how we do it. That's just an example too. Sometimes, we mix in other exercises.
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Post by carookie on Feb 17, 2013 10:37:06 GMT -6
One thing I do is have the kids do a whole team dynamic stretch, approx 5 mins, followed up by a 5 min period where they divide into position groups and do a shot static stretch period. We use this time for position coaches to break down to their group what they will be doing in practice that day. There are all kinds of useful dynamic stretches you can do. Make sure you hit up each muscle in the process.
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Post by tango on Feb 17, 2013 12:19:37 GMT -6
We do a little of both. Our current stretch guy still believes in some static stretching. I know a coach that was fired for not static stretching before practice. It gave a group of parents a rallying point after a kid coming off of ACL surgery pulled a hammy. Crazy!
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Post by coachb23 on Feb 18, 2013 12:50:41 GMT -6
I can see the merits of both - that's why I believe their is so much difference of opinion on the topic. Carookie, what static stretches do your position coaches do?
This year we have done traditional static stretches in rows (hanging toe touch with feet together and spread, trunk twists, etc.) followed by a 5-min agilities period (high knees, carioca, etc.)
I just would like to figure a way to cut down on our stretching and warm-up routine while also not sacrificing anything to risk injury.
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Post by Coach Bennett on Feb 18, 2013 12:58:34 GMT -6
We start with jumping jacks, push-ups and then neck exercises. From there, it's on to five minutes of dynamics like listed above. We end our warm-up with ropes and ladders for our agility work.
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Post by peacock1915 on Feb 18, 2013 13:05:07 GMT -6
This past season all we did was 5 minutes of high knee, kick your butt, carioca, and lunges. They then went to their position coach for five minutes to continue loosing up, by doing some position specific stuff, and then we went on into PAT and started practice. We didn't have any injuries related to not stretching that I know of.
Using our RB's for example they would do 5 minutes of High knee , etc. then 5 mins with position coach jogging across the field catching pitches, then 5 mins doing noose (during PAT), then 5 mins doing ball security (during punt), then we usually had some kind of 5 min 1vs1's (either goaline/3rd down/etc.).
You have like 20-25 minutes a day where they are "warming up" doing something.
I am always looking for a better way to do things though.
Does anybody see a problem with this?
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Post by smfreeman on Feb 18, 2013 13:11:45 GMT -6
I believe in dynamic warm ups to start and static stretching to finish practice. I had always been a static stretch for warm ups person but two seasons ago I went to a new school and the kids did not take stretching serious so it was a waste of time and the HC didn't back me up with taking it serious because no one wanted to take time to stretch. So the next year I moved to dynamic warm ups and it seem to work well. I caught some complaints but it was much more efficient and now I am a believer in it.
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Post by carookie on Feb 18, 2013 17:18:11 GMT -6
I can see the merits of both - that's why I believe their is so much difference of opinion on the topic. Carookie, what static stretches do your position coaches do? This year we have done traditional static stretches in rows (hanging toe touch with feet together and spread, trunk twists, etc.) followed by a 5-min agilities period (high knees, carioca, etc.) I just would like to figure a way to cut down on our stretching and warm-up routine while also not sacrificing anything to risk injury. Mostly just feel good stretches: toe touches, calf stretches, trunk twists (though thats not static), crowd pleasers, couple back stretches. Nothing too much, just a few minutes to feel limber while you position coach talks to you |
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Post by mrjvi on Feb 19, 2013 14:41:37 GMT -6
We don't do any. We start with individual O or D (or 1 day a week special teams) and the coaches do the first drill progressively-slow to fast. Saved us a bunch of time and actually no difference whatsoever in injuries-maybe less. I am contrarian, though.
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Post by larrymoe on Feb 19, 2013 16:46:42 GMT -6
We use a dynamic warm up. Will never use static stretching again. Too slow, too social. We spend about 5 mins stretching then we move on. We have had very, very few injuries since doing this too. Only had two starters miss games due to injury over our last season. 11 games only two guys sat out one game apiece. And one could have played had we not been playing a team that it wasn't worth injuring him for.
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Post by macdiiddy on Feb 20, 2013 3:38:51 GMT -6
We stopped stretching a few years ago. The players are told if they need to stretch or get any specific work done, to do it all before practice. We don't start practice till 4 anyways so they have plenty of time to do it on their own. With all that being said, we do normally start with some sort of movement type stuff, like pursuit drill.
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nhs40
Freshmen Member
Posts: 64
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Post by nhs40 on Feb 20, 2013 6:36:38 GMT -6
We start with a static stretch with the kids in a big circle with the captains/seniors leading the stretches. This allows the kids to unwind a little from the school day, really focus on any tight areas, we EMPHASIZE the neck iso's, and allows us (as coaches) to go around and talk to each kid about school, home, whatever we may need to talk with them about. This takes about 8-10 minutes, and then we got into dynamic warm-ups with butt kickers, etc. I have run this program by our athletic trainers and they say it is okay, so we will stay with it. I know a lot of people don't see the value in this time, but it gives us time to gauge where the kids are mentally, and try to head off any problems before the practice begins (unmotivated, upset, etc.).
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Post by blb on Feb 20, 2013 7:48:38 GMT -6
Should avoid doing Neck Isometrics before practices in which you have contact and games because Isometric exercises temporarily weaken the muscles.
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Post by mrjvi on Feb 20, 2013 11:11:50 GMT -6
Agreed. Neck should be done during the properly placed strength training work.
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Post by TripleOption68 on Feb 22, 2013 7:38:11 GMT -6
I came to my high school who did lines of static stretching and was social as mentioned before. It was horrible and the kids where doing everything but stretching. I can also atest from being in high school we would talk about what girls looked good that day and what was going on that weekend. Even our most focused players and leaders in every other aspect of practice/games did not do it well. Also think of this; You are taking a muscle and pulling it apart from joints/ligaments/tendons without any type of central nervous sytem preparation. It blows my mind that some coaches do not stretch at all or try to rush it!
We do some striders 50/75% @40yds 3 each to get the blood flowing. Then we have 8-10 yard dynamic stretches followed by 6-20 yard dynamic stretches. That takes no more than 10 minutes unless you have to explain them the first week. We do the same for strength/speed training with a few specific statci stretches that work the Hip Flexors and Quads.
Stretching has to be taken serious and I know you might not have injuries but when one happens parents and administrators if they are smart will want to know your protocols for stretching. Also Flexibility is the 2nd pilar of speed acquisition and if you are not training this 5-6 days a week you need to re-think if you want speed to improve or not?
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Post by CS on Feb 22, 2013 8:28:56 GMT -6
I came to my high school who did lines of static stretching and was social as mentioned before. It was horrible and the kids where doing everything but stretching. I can also atest from being in high school we would talk about what girls looked good that day and what was going on that weekend. Even our most focused players and leaders in every other aspect of practice/games did not do it well. Also think of this; You are taking a muscle and pulling it apart from joints/ligaments/tendons without any type of central nervous sytem preparation. It blows my mind that some coaches do not stretch at all or try to rush it! We do some striders 50/75% @40yds 3 each to get the blood flowing. Then we have 8-10 yard dynamic stretches followed by 6-20 yard dynamic stretches. That takes no more than 10 minutes unless you have to explain them the first week. We do the same for strength/speed training with a few specific statci stretches that work the Hip Flexors and Quads. Stretching has to be taken serious and I know you might not have injuries but when one happens parents and administrators if they are smart will want to know your protocols for stretching. Also Flexibility is the 2nd pilar of speed acquisition and if you are not training this 5-6 days a week you need to re-think if you want speed to improve or not? Ok. I get what you're saying with being serious about warming up but you can warm and stretch the muscles just fine without static stretching. In fact I find static stretching to be highly in efficient. A proper warm up should get the body ready for what it's going to have to do. And if your parents want to get that in your face about stretching they need to get a life. Parents for the most part don't know what the hell they are talking about. I had a parent tell me the other day that bench press was bad for the kids because the elbows went below parallel and the body wasn't made to do that. It blew my freakin mind. it was all that I could do not to laugh in this guys face so I just told him to bring me the evidence that it is bad for you and I will take it under consideration. I would tell the same to those parents who questioned my warm ups. Athletes get pulled muscles even after stretching statically. We warm up for five min in our position groups and have never had a pulled muscle, not one. We don't static stretch either. |
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Post by jeseilheimer on Feb 22, 2013 9:05:29 GMT -6
We do a team dynmaic warm up before practice and do some quick static stretching after we condition at the end of every practice to try and increase felxibility.
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Post by silkyice on Feb 22, 2013 9:26:54 GMT -6
Our warmup takes about 2 minutes.
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Post by buckeye7525 on Feb 22, 2013 10:25:32 GMT -6
Our warmup takes about 2 minutes. What do you guys do? |
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Post by coachbdud on Feb 22, 2013 12:26:30 GMT -6
We start with jumping jacks, push-ups and then neck exercises. From there, it's on to five minutes of dynamics like listed above. We end our warm-up with ropes and ladders for our agility work. If you have success keep doing it, but I have been of the belief that doing neck exercises before practice actually increases the risk of hurting your neck/head when tackling. By exercising them before practice you are straining and tiring the very muscles you need to call upon in moments to stabilize and protect you when you go to hit somebody Any neck work we do is after practice |
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Post by newt21 on Feb 22, 2013 12:47:10 GMT -6
I believe in dynamic warm ups to start and static stretching to finish practice. I had always been a static stretch for warm ups person but two seasons ago I went to a new school and the kids did not take stretching serious so it was a waste of time and the HC didn't back me up with taking it serious because no one wanted to take time to stretch. So the next year I moved to dynamic warm ups and it seem to work well. I caught some complaints but it was much more efficient and now I am a believer in it. This is exactly how I feel. We did dynamics before practice as a team in lines, then we pray and get after it. We static stretch at the end of practice as a group to help with flexibility and to speed recovery. That being said, I'm with a new team and am no longer in charge of warm ups, our team now does a few dynamics, gets in lines and static stretches, and then goes into practice; no stretching at the end or after practice. We had numerous muscle strains AND pulls this year, especially during fall camp; as opposed to none to very few in my previous 3 years at my other school. That's all the proof I need that dynamics should be done before and static should be done after. |
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Post by silkyice on Feb 22, 2013 13:46:03 GMT -6
Our warmup takes about 2 minutes. What do you guys do? Get in lines. 10 yards each "A" walk. What we call "A" walk is just take a step and bring your knee up high and pull to your chest. High knees. Butt kicks. Lunges. Caricoca down and back. Clap it up and go to specialty or go hit or whatever. |
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Post by Coach Bennett on Feb 23, 2013 8:43:16 GMT -6
We start with jumping jacks, push-ups and then neck exercises. From there, it's on to five minutes of dynamics like listed above. We end our warm-up with ropes and ladders for our agility work. If you have success keep doing it, but I have been of the belief that doing neck exercises before practice actually increases the risk of hurting your neck/head when tackling. By exercising them before practice you are straining and tiring the very muscles you need to call upon in moments to stabilize and protect you when you go to hit somebody Any neck work we do is after practice I hear you but we do very little hitting beyond thud drills or controlled combos in practice. |
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Post by Yash on Feb 23, 2013 11:32:50 GMT -6
We don't stretch. We start off practice with individual time. First 5 minutes are footwork drills (running bags, back pedal, W Drill) things you would already do that warm up the body and loosen up the muscles. No muscle pulls or non-stretching related injuries last year. I found that on teams where we did "warm up" or stretching lines it started off practice slow and monotonous. Not all of the coaches were involved. The way we do it now, kids are waiting by their group for the start whistle and we get after it from the start. Coaches know that they have to get them loosened up before any hitting. Saves us 5-10 minutes a practice (which is 30 minutes a week, Times by 9 = 4.5 hours a regular season.
Trainer signed off on it saying that as long as they have a warm up there is no problem with it. Kids love it, coaches love it, really sets the tone for practice.
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Post by Coach Bennett on Feb 24, 2013 8:58:12 GMT -6
We don't stretch. We start off practice with individual time. First 5 minutes are footwork drills (running bags, back pedal, W Drill) things you would already do that warm up the body and loosen up the muscles. No muscle pulls or non-stretching related injuries last year. I found that on teams where we did "warm up" or stretching lines it started off practice slow and monotonous. Not all of the coaches were involved. The way we do it now, kids are waiting by their group for the start whistle and we get after it from the start. Coaches know that they have to get them loosened up before any hitting. Saves us 5-10 minutes a practice (which is 30 minutes a week, Times by 9 = 4.5 hours a regular season. Trainer signed off on it saying that as long as they have a warm up there is no problem with it. Kids love it, coaches love it, really sets the tone for practice. Coach, Do you do anything collectively to start practice as a group or does practice start during Indy? |
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Post by Coach Bennett on Feb 24, 2013 8:58:48 GMT -6
We start with jumping jacks, push-ups and then neck exercises. From there, it's on to five minutes of dynamics like listed above. We end our warm-up with ropes and ladders for our agility work. If you have success keep doing it, but I have been of the belief that doing neck exercises before practice actually increases the risk of hurting your neck/head when tackling. By exercising them before practice you are straining and tiring the very muscles you need to call upon in moments to stabilize and protect you when you go to hit somebody Any neck work we do is after practice Coach, Do you lift after practice then? |
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Post by coachbdud on Feb 24, 2013 10:30:26 GMT -6
If you have success keep doing it, but I have been of the belief that doing neck exercises before practice actually increases the risk of hurting your neck/head when tackling. By exercising them before practice you are straining and tiring the very muscles you need to call upon in moments to stabilize and protect you when you go to hit somebody Any neck work we do is after practice Coach, Do you lift after practice then? We did last year but found the kids were too worn out from practice to get a good lift. this year we will lift short and intense before practice |
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