PMI
Dynamic Stretching
Plus
- Gets your heart rate up
- Uses similar movements to those used in your sport, therefore providing a sort of simulation for the real game
- Is an effective and safe way to warm up your muscles prior to your game of sport
- Improves your body strength
Minus
- You need plenty of space around you, so as not to bump into things when completing your exercises
- They take up a lot of time, although it's a small price to pay if it's the step that stops you from rolling your ankle
Interesting
- According to researchers, dynamic stretching has been classed as the most beneficial way of warming up, due to it preventing 68% of could-be injuries*
Static Stretching
Plus
- Takes up minimum space
- Is good for warming up your muscles before attempting an intense cardiovascular or strength work-out
- Boosts up your blood circulation, which means that more oxygen will be delivered to your organs and muscles, which results in better performance
- builds endurance in your muscles
Minus
- Does not create a simulation of a real game
- Increased risk of injuries when performed before strength or endurance training
Interesting
- In a experiment carried out by two sport coaches, they found that static stretching was less successful than dynamic. They each took a team of players, one warming up with dynamic stretching, the other with static. They found that the team who completed the dynamic stretching performed better, and came out with less injuries.
Proprioceptive Neuromuscular Facilitation (PNF)
Plus
- Is great for tight muscles
- Excellent for targeting specific muscle groups
-
Minus
- For most exercises a partner is needed
- Large decrease in energy levels
- If conducted incorrectly, disastrous effects can come form it
Interesting
- PNF stretching is probably the least commonly known, yet can also be the most successful way to warm-up out of static and dynamic stretching
*compared to static warm-ups
Researched by Ellie
Plus
- Gets your heart rate up
- Uses similar movements to those used in your sport, therefore providing a sort of simulation for the real game
- Is an effective and safe way to warm up your muscles prior to your game of sport
- Improves your body strength
Minus
- You need plenty of space around you, so as not to bump into things when completing your exercises
- They take up a lot of time, although it's a small price to pay if it's the step that stops you from rolling your ankle
Interesting
- According to researchers, dynamic stretching has been classed as the most beneficial way of warming up, due to it preventing 68% of could-be injuries*
Static Stretching
Plus
- Takes up minimum space
- Is good for warming up your muscles before attempting an intense cardiovascular or strength work-out
- Boosts up your blood circulation, which means that more oxygen will be delivered to your organs and muscles, which results in better performance
- builds endurance in your muscles
Minus
- Does not create a simulation of a real game
- Increased risk of injuries when performed before strength or endurance training
Interesting
- In a experiment carried out by two sport coaches, they found that static stretching was less successful than dynamic. They each took a team of players, one warming up with dynamic stretching, the other with static. They found that the team who completed the dynamic stretching performed better, and came out with less injuries.
Proprioceptive Neuromuscular Facilitation (PNF)
Plus
- Is great for tight muscles
- Excellent for targeting specific muscle groups
-
Minus
- For most exercises a partner is needed
- Large decrease in energy levels
- If conducted incorrectly, disastrous effects can come form it
Interesting
- PNF stretching is probably the least commonly known, yet can also be the most successful way to warm-up out of static and dynamic stretching
*compared to static warm-ups
Researched by Ellie