In our last article we briefly mentioned the benefits of functional stretching when we are trying to develop our “core” balance and strength. There is a vast array of stretching techniques that we have been taught over the past few decades. When I played baseball growing up, we practiced “Static Stretching” which is a slow and sustained lengthening of the muscle that we usually held for ten to sixty seconds. For example, to stretch our hamstrings we used to stand with our legs straight and knees locked and then slowly bend and reach toward the ground and try to touch it without bouncing. This type of stretching is still the most common one practiced by athletes in many sports at many levels. My brother Enson who is himself a well-known MMA champion and often my work out partner, rarely stretched while training and rarely pulled any muscles. On the other hand, I diligently stretched before every work out and often experienced a variety of pulled muscles. Enson said he was always too relaxed and weak if he practiced static stretching before a workout. He found he never had that burst of power needed to press heavy weight if we stretched before a workout. Even though he is my “little brother”, I thought he was on to something, so I did some extensive research on stretching.
That research led me to discover something new that proved to be critical in my development as a world champion racquetball player and later a MMA champion. I am speaking of “Ballistic Stretching“. What is “Ballistic Stretching” you ask? Ballistic Stretching involves lengthening the muscle quickly and in short bursts or repetitive motions. Studies have shown that this relatively unknown technique is beneficial even though it is contrary to what most of us have been taught about effective stretching. Take for example the standing hamstring stretch that I mentioned previously in this article. A Ballistic approach to this stretch would call for the athlete to reach for the ground but instead of holding the stretch, he would release and then hold repetitively. As I began to incorporate Ballistic Stretching into my exercise regimen I quickly noticed that the frequency of injuries or pulled muscles that I had been experiencing started to decrease. So, I had to reluctantly admit that my younger brother Enson was right and I was convinced. Go figure!
I would like to demonstrate several “Ballistic” stretches that I use regularly in my workout routines.
LYING HAMSTRING STRETCH: Raise your leg as far as you can while keeping it straight. At the top hold on to your leg for three seconds, release and repeat six times per leg.
KNEE TO CHEST: This stretch works the lower back and glutes. Lift leg and then grab knee and hold for three seconds, release and repeat six times per leg.
STANDING LEG STRETCH: This stretches the hamstring, lower back and glute. Place hands outright in front of you, kick your leg and touch your opposite hand. Repeat fifteen times per leg.
As I said before, there are many schools of thought on stretching but “Ballistic Stretching” is the technique I use because I have experienced great results from it. Hopefully you will too.
