Unravelling the latest research on stretching for rugby fitness

Warm-ups: Vitally important

You may question the value of stretching routines, but this does not mean that warm-ups are not a vital part of your team’s preparation for games and practices.

Additionally, a warm-up provides mental preparation for what lies ahead. How you go about that warm-up, though, is now different to the traditional rugby methods of 20 years ago.

Stretching for flexibility

Stretching forms an important part in creating flexibility for players. It aids athletic ability and reduces the chances of injury.

However, stretching needs to take place at the right time to allow the maximum benefits. Different types of stretching exercise also give different benefits.

Static stretching

The traditional form of stretching is known as static stretching because a muscle is “stretched” and held for a period of time before being released.

There is some debate as to the best time to perform static stretching because the limbs need to be loose to gain maximum benefit. It is suggested that later in the day, once the body has moved around, would be the best time.

Static stretching should not be ignored and should make up part of the rugby players’ daily routine. For instance, you could encourage your players to use static stretches before going to bed every night.

Static stretches to release tight muscles

Match day or practice stretching can be beneficial for players who have tight muscles. A static stretch can help “release” the muscle, allowing the player to move more freely.

Dynamic stretching

Dynamic stretching – where the muscle goes through its range of movement – is far more common these days. Lots of rugby-related drills can be built up by using slow motion sessions to stretch muscles in preparation for matches.

There is not much evidence to suggest that dynamic stretching leads to a greater performance straight after it is carried out, but the flexibility benefits will become apparent over the season.

Ballistic stretching

The most controversial form of stretching is known as ballistic stretching. Here players stretch statically up to a point and then gently bounce at the extreme.

There are benefits, but it is not popular because of the perceived risk of injury. If you are going to use it, remember to ensure players know not to bounce, unless it is very controlled and in small measures.

The best time of the day for stretching exercises

Evening for static.

Morning for dynamic and ballistic.

Proprioceptive Neuromuscular Facilitation (PNF)

Scientific studies have shown that PNF stretching aids specific muscle rehabilitation. In its most basic form it requires a partner to add some resistance at the extent of the stretch as the player pushes against the stretch.

Stretching to discomfort, not pain

A good stretch, whatever the type, should only be performed so the player can feel a little discomfort at the limit of their stretch, not so they feel pain.

Remind them of this so your players don’t do themselves undue damage.

References: Shrier I (1999). Stretching before exercise does not reduce the risk of local muscle injury: A critical review of the clinical and basic science literature. Clin J Sport Med. 9(4): 221-7.

Bracko, M.R. (2002). Can stretching prior to exercise and sports improve performance and prevent injury? ACSM’s Health & Fitness Journal 6 (5): 17-22, Sep./Oct.

Sady SP, Wortman M, Blanke D (1982) Flexibility training: Ballistic, static or proprioceptive neuromuscular facilitation? 1: Arch Phys Med Rehabil. Jun;63(6):261-3.

This article is from International Rugby Coaching.