Dynamic vs. Static Stretching
Mar 30th 2024
Which Is Better for Water Polo Players?
Athletes always seek an advantage. That's why even something as simple as warming up can become a dynamic vs. static stretching debate. When the competition is as fierce as a storm, how a water polo player stretches can be the slight edge that leads to victory.
Of course, winning isn't everything. Proper preparation is also essential for keeping our bodies safe and healthy. That's why sports scientists and physical trainers continue to study the best ways to prepare for high-level competition.
Let's examine the differences between dynamic vs. static stretching. Once you better understand what they are and how they work, you can confidently incorporate them into your water polo stretching routine.
Why is Stretching Important?
We've been told how important it is to stretch for most of our lives. It’s like a siren in the distance we’ve tuned out. However, reminding ourselves of the role that stretching plays in our health can help us better understand the static vs. dynamic debate.
Stretching helps prevent injury by lengthening the muscles while keeping them loose. Tight muscles cannot extend properly and risk strain or damage, even putting your joints at risk. Water polo stretches help your body prepare for impact.
The benefits extend to performance, too. Stretching helps improve circulation, flexibility, and range of motion. These effects will help you get the most force and speed from your body. Stretching after a workout is critical for recovery. While you cool down, your muscles are still warm, and stretching them up helps prevent lactic acid from building up. Lactic acid can lead to stiffness or cramping, hindering your recovery.
What is Dynamic Stretching?
Dynamic stretching involves moving more body parts at once versus static stretches. This type of stretching aims to move your body through a full range of motion with continuous movement, preparing you for physical activity.
Because many of these stretches mimic motions in water polo, they are an excellent way to increase blood flow to your muscles and maximize their potential strength and speed.
Practice Dynamic Stretching Pre-Workout
Consider the tasks you will perform when deciding on a pre-workout using dynamic vs. static stretching. Particularly in water polo, your body will require strength from constant, strenuous movement.
Because water polo requires explosive movements, dynamic stretches will best prepare your body for the strain of a game. These fluid motions are like a call to action for your body. These stretches will increase blood flow to your muscles, raise your core body temperature, and activate the nervous system. You'll reduce the risk of injury while maximizing your muscle's potential.
Another critical factor in dynamic vs. static stretching is that studies have shown that static stretches decrease muscle power. In water polo, this translates to less power when throwing the ball. So, while stretching prevents injury, this type ultimately hinders performance. That's why we recommend performing dynamic stretching before workouts or games.
Types of Dynamic Stretches
The following dynamic stretches will benefit water polo players before they hit the pool. Keep in mind that these are only a handful of exercises. Consult your coach or trainer for more examples.
Windmills
With your feet hip-width apart, extend both arms straight overhead. Allow one arm to come forward while the other falls backward. Circle them for the designated reps and then change the direction.
Push-Ups
Facing the ground, place your hands under your shoulders while your hips and legs are straight off the ground. While your back is straight and your head is up, lower yourself to the ground and push yourself back up.
Lunge Walks
Take a long step forward while you lower your back leg. Your back knee should hit the ground while your torso remains upright. Rise up and step forward to repeat the movement with the other leg.
What is Static Stretching?
You've likely done more static stretching than dynamic stretching. These are the most common stretches and have been practiced for generations. You'll even find grade schoolers performing them for physical fitness.
Once we understood that warming up helps reduce wear on our muscles and joints, we praised the benefits of static stretching. However, for sports like water polo, these stretches can hinder performance. When it comes to maximizing the potential strength of your muscles, static stretches can decrease power when done before your workout. However, they're still excellent at helping reduce lactic buildup after your workout.
Practice Static Stretching Post-Workout
While we don't recommend static options versus dynamic stretches before a workout, these stretches still have significant benefits. Their relaxing effect on the body and elongation of the muscles help reduce stiffness and pain.
By relaxing tight muscles and preventing lactic acid buildup, these stretches thwart injuries and soreness like a blocked shot, helping water polo players get back in the pool faster. Because of this, static stretches are an excellent option as part of a post-workout cool-down.
Types of Static Stretches
This list of static stretches will benefit water polo players before they hit the pool. Keep in mind that these are only a handful of exercises. Consult your coach or trainer for more examples.
Bent Arm Shoulder Stretch
Place one arm across your body. Take the other arm and bend it at 90 degrees. Use this arm to pull your elbow toward your body. Repeat on the other side.
Calf Wall Stretch
Place your hands on the wall at eye level. Put one leg a step behind the other. With both heels on the floor, bend both knees as you bring your hip and chest towards the wall. Repeat on the other side.
Quadriceps Stretch
Standing up straight, grab your ankle and extend your thigh backward while bending your knee. Bring your knee to your buttocks while keeping your knee aligned with your hip. Repeat on the other side.
The Final Stretch
In the dynamic vs. static stretching debate, both have a place in water polo! Stretches come in all forms, and knowing when to do them can maximize your potential in the pool! S&R Sport sells high-quality equipment to help with your pre and post-game stretching. Shop our selection today and get free shipping on orders over $75!
