Game On: Mastering Pre-Game Stretching

Are you wondering which stretches are best for your pre-game warm-up? Here's a quick guide to help you understand the benefits and types of stretches to incorporate.

Benefits of Warm-Ups

Warm-ups enhance exercise and game performance by increasing blood flow and muscle temperature, which can improve overall performance(1) . Incorporating stretching before or after short aerobic exercises can also improve muscle elasticity(2) and enhance psychological preparedness(1).

Types of Stretching

Stretching can be categorised into three types:

1. Static Stretching: Involves holding a specific position with muscle tension until you feel a stretch, maintaining it for a set period before repeating.

2. Dynamic Stretching: Involves moving a limb through its full range of motion repeatedly.

3. Pre-contraction (PNF) Stretching: Involves contracting the muscle being stretched, known as Proprioceptive Neuromuscular Facilitation (PNF) stretching.

This blog will focus on dynamic and static stretching.

Application to Specific Sports

For Running and Kicking Sports

For sports like AFL or soccer, which involve extensive running and kicking, dynamic stretches are essential. They help take the legs through their full range of motion, crucial for long strides during sprints or the follow-through of a kick(1). Check out some great dynamic stretches here.

For Court Sports
Dynamic stretches are also beneficial for court sports like netball, where agility and the ability to stop and change direction quickly are crucial. ACL injuries are common in these sports, so Netball Australia has developed the KNEE program to provide a solid foundation for netball warm-ups and stretching sessions. Read more about the KNEE program here.

By incorporating the right types of stretching into your warm-up routine, you can feel more ready for the game and in doing so may help with performance and fight against risk of injury.

Do you have any questions or concerns about what stretch would suit you best? Are you about to return to sport following an injury and want a bullet-proof warm-up? We have Sport and Exercise Physiotherapists ready to help. 

Call ☎️ 9873 2770

Book online: https://bookings.nookal.com/bookings/location/39XKS

References

1. Park, H.-K. et al. (2018) ‘The effect of warm-ups with stretching on the isokinetic moments of
   collegiate men’, Journal of Exercise Rehabilitation, 14(1), pp. 78–82.
   doi:10.12965/jer.1835210.605.

2. Sim, Y.-J., Byun, Y.-H. and Yoo, J. (2015) ‘Comparison of isokinetic muscle strength and
   muscle power by types of warm-up’, Journal of Physical Therapy Science, 27(5), pp.
   1491–1494. doi:10.1589/jpts.27.1491.