Softball Training Tips - Do You Know How to Stretch?

In my podcast #2 about 10 days ago, I explained why it's important NOT to static stretch in warm-ups and why you should do dynamic stretches instead.

In case you missed it, visit this link:

Podcast #2 - Softball Training Tips - Dynamic Warm-Ups for Softball

However, I never said static stretching is bad. What I said is that you should not do it before exercising but after.

Static stretching is NOT a good warm-up method but it's a great flexibility training method.

Do you actually stretch after games, workouts or practices?

Let me guess… not as often as you should!

Everybody knows they should stretch. But we are often in a rush to head back home at the end of our practices, workouts or games.

However, taking only 2-3 minutes to stretch can be really beneficial.

Much more than you think.

What exactly do you get out of stretching?
 

- Increased flexibility and better range of motion of your  joints. Flexible muscles can improve your performance. More specifically, you will run faster, hit further, etc.

- Improved circulation. Stretching increases blood flow to your  muscles. Blood flowing to your muscles brings nourishment and  gets rid of waste byproducts in the muscle tissue. Improved  circulation can help shorten your recovery time if you've had  any muscle injuries. You will recover faster from injuries,  after each game and between innings.

- Better posture. Frequent stretching can help keep your muscles  from getting tight, allowing you to maintain proper posture.  Good posture can minimize discomfort and keep aches and pains  at a minimum.

- Stress relief. Stretching relaxes tight, tense muscles that  often accompany stress. Being loose makes you more explosive at the plate, on defense and on the bases.

- Enhanced coordination. Maintaining the full range of motion  through your joints keeps you in better balance. Coordination  and balance will help keep perform better on the field through better execution of all the technical skills.

Here are a few guidelines on how to stretch:

1) Select only 3-5 muscle to stretch. Choose  you stretch based that needs it the most (i.e very tight or injured) or the on the muscles that were heavily used in the activity.

Typically, calves, hamstrings, quads, hip flexors, low back, lats and chest are the most tight muscles in softball players.

2) Hold each stretch for 30-60 seconds. Short stretches of only  10-15 seconds are almost useless. It takes close to 30 seconds for the stretch to reach the tendon (what attaches muscles to bones) and the tendons are usually the tight part of muscles.

3) Use only a mild, gentle tension. Stretch should comfortable and pleasant. Forget the kind of stretching you see done by gymnasts or martial artists. If you are making facial expressions while stretching, that's because you are stretching too far.

4) Use deep breathing and let tension go. Static stretching should be pleasant and is a lot more effective when you are relaxed.

5) Stretch regularly. Ideally, after every games, practices, and workout. No need to be long. Pick 3-5 stretches and stretch for 2-5 minutes.

There you go. You know why you need to stretch and how to do it.

No more excuses!

In the mean time, if you want to get the best softball workout system on the planet, check out my "52-Week High-Performance Softball Training System".

52-Weeks High-Performance Softball Training System

It's by far the most complete, the most advanced, and the most effective  softball-specific workout system even created.

Over 700 pages of detailed workouts and performance-boosting strategies and information.

WARNING: This high-performance softball training system is NOT for everybody. It is demanding, is for competitive players and those who truly want results out of a very advanced and serious workout system.

You can see more info at:

52-Weeks High-Performance Softball Training System

Don't forget to stretch.

Who loves ya?

Marc
"Your Softball Peak Performance Coach"
 

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