Become a better Coach by avoiding static

While working with athletes, there is always going to be somethings that they were taught either from a parent or another coach that is just going to be wrong. Its not their fault they were ill-informed, they were just simply doing what they were taught was the right thing to do. Its not their fault there last coach was never an athlete and knows more about Denny's Grand Slam Breakfast than he does kinesiology. They were simply coached wrong and its your job to coach them right.

By far one of the most common things a coach can have an athlete do is static stretching pre-workout or pre-game. If you ask a coach, "Why are your athletes stretching pre-game?" his most common answer will be "That's what I did when I played." I'm sorry but that is not good enough for me. So without any good reason of why, or any science to back it up coaches from all around are having there athletes performing exercises simply because they did. "If your coach jumped off a bridge would you?" I know that was cheesy. 

So lets incorporate some science to this static stretching epidemic. Static stretching can be defined as gradually lengthening a muscle to an elongated position (to the point of discomfort) and holding that position for 30 seconds to two minutes. A recent study published by the US National Library of Medicine National Institutes of Health found a significant decrease in 1RM and lower body stability after static stretching. Another study published by the Journal of Strength & Conditioning Research used vertical jumping performance post static stretching to determine it effects. In conclusion to the study they stated that static stretching should not be performed immediately prior to an explosive athletic movement. So if the sport your playing requires fast, explosive movements (anaerobic) then static stretching should be avoided. Think of the muscle as the string on a bow. If the bow string is stretched and loose it won't be able to move the arrow as fast as it could if it was tight. 

So if your coach is having you stretch before games ask him why. Ask him why he is decreasing your sport performance and making all the athletes more vulnerable to injuries. If you are a coach do some research. There are many ways for you to make your athletes better. Don't just tell them to do things because its what you did. Chances are cars didn't have seat belts when you were static stretching. That doesn't mean its good. We progress. We learn. We get better. We become better Coaches.