Stretching Programs - Dynamic

DYNAMIC (ACTIVE) STRETCHING

What is dynamic (active) stretching?

Dynamic stretching involves the progressive, active stretch of muscles and joints
through a sport specific range of motion. It involves gradual increased intensity of
movement as opposed to static stretching, which involves lengthening a muscle to the
end of it’s range and holding the stretch over a period time.

When is Dynamic (active) stretching appropriate?

Dynamic stretching is appropriate prior to physical activity, eg. pre-match and pre-
training.
Dynamic stretching can be incorporated into the warm up program.

Why is dynamic (active) stretching used?

Dynamic stretching exercises condition the muscles for dynamic movement by

stretching and warming the muscle groups without lengthening muscle fibers. Dynamic
stretching allows the muscles and tendons to be put through a specific range of
movement, similar to movements that would occur during the game of rugby. The effect
can be likened to stretching a rubber band. After stretching the rubber band, it returns to
its normal length.

Static stretching is used to increase flexibility in an attempt to gradually increase the

length and at the same time relax the muscle fibers. This effect can be likened to
stretching a piece of blue tac, and after it is stretched it does not totally return to it’s
original length and shape. Static stretching is an important part of the training/playing
conditioning program and can be incorporated after exercise when the muscles are
warmed and supple.

How to perform dynamic (active) stretches.

A dynamic stretching routine can be a series of exercises that progressively build from
basic, medium intensity movements through to more intense exercises that move the
muscles and joints through full ranges of motion. Muscle fibers need to be given time to
gradually warm until they are ready for an intense stretch.

NB: The players need to be warmed before working into the dynamic stretching
routine. A simple game performed at a low to medium intensity will produce a
sweat on the players that is a general sign that the players are ready to stretch.
Be sure to understand individual needs of the players. Stretching routines will
differ for players with injuries or in rehabilitation phases.

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DYNAMIC (ACTIVE) STRETCHING ROUTINE EXAMPLE

Set up: players players
X X X X X X X X X X X X X X X
TRY LINE

22M

 Players to form along the try line. Coach needs to view all players so that
effective feedback can be given.
 On coach’s cue, players are to perform the exercise demonstrated, followed by
a slow jog up to the 22m line.
 Remember that the total length of time stretching should last for 7 to 10
minutes.
 The coach needs to inform the players the number of repetitions required
for each exercise.
 A good guide is to have each stretch held in the stretching position for 5
sec, then relax, before stretching the other side of the body.

Below are some commonly used dynamic stretches. They have been rated in terms of
how intense the movements are and where they should be positioned in a stretching
routine.
Remember that the intensity of the exercises performed should be progressive, finishing
with the more complex exercises.

Dynamic (active) Stretches

1. Squat (Sumos) – low intensity / 8 repetitions

Photo (a)
Starting position. Slowly
squat into the position
shown in the second
photo.

Photo (b)
Squat position. Heels
to be on the ground in
this position.

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 Stretching Programs - Dynamic

2. Pelvic thrusts – low to medium intensity / 8 repetitions

Photo (a) Photo (b)

Starting position, hands to side, knees Phase 2, drive hips up, shoulders remain
90 degrees. on the ground. Squeeze bum and hold
abdominals on.

3. Calves - Low to medium intensity / 5 repetitions each leg

Photo (a)
1. Alternate heels touching the ground.
2. Make stretch harder by walking hands
3. closer to feet. Hold stretch for 5 sec then
relax and stretch other leg.
4.

4. Crucifix on back, opposite hand to opposite foot – medium intensity / 5

repetitions each leg

Photo (a) Photo (b)

Starting position Attempt to bring opposite foot to
opposite hand whilst keeping back and
arms flat.

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5. Crucifix on front, opposite foot to opposite hand - medium intensity / 5 repetitions

each leg

Photo (a)
Starting position Photo (b)
Attempt to bring opposite foot to opposite
hand whilst keeping shoulders and arms
flat.

6. Figure 7 – Low intensity / 3 reps each leg x 2

Photo (a) Photo (b)

Starting position, back straight with Drop bum to ground until
Hands in front and one leg inside at stretch is felt through glutes
900 to the other. hold for 10 sec / lift & repeat.

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7. Leg swings – medium to high intensity / 8 repetitions each leg

Photo (a)
Face partner and
swing leg across.
Photo (b)
Swing leg through
and back to starting
position keeping
upper body upright.

8. Alternate lunges - medium to high intensity / 5 repetitions each leg

Starting position with feet together, hands on hips. Step forward into lunge.

Photo (a)
Knee pointing towards the
ground (right in this example)
does not touch the ground.
Push the pelvis forward,
squeezing the bum whilst the
upper body remains upright.
Hold this position for 5 sec.

9. Quad stretch flick through – medium to high intensity / 5 repetitions each leg

Photo (a)
Holding quad Photo (b)
Stretch for 5 sec.
Knee in Swing the leg through
tight using the keeping balance.
same arm as leg
to hold the stretch.

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10. Alternate straddle – high intensity / 4 repetitions each leg

Photo (a) Photo (b)

Start in push up position with flat back, Attempt to bring foot parallel to hands. As the right
squeeze bum and hold abdominals on. leg moves back to starting position bring the left foot
feet together. to the hands.

11. Hip Flexor – low intensity / 3 reps each leg x 2

Hold lunge position with hands above head.

Drop back knee to ground and lean forwards
Hold for 10sec / roll back& repeat

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