Dynamic Flexibility Training
By kelana sukma a j. S.pd
Pemanasan (Warm Up)
Warm-up dan cool down adalah bagian yang penting dalam setiap aktivitas olahraga. Tujuan warm-up adalah untuk meningkatkan kelenturan otot dan tendon, Menstimulasi aliran darah ke seluruh bagian tubuh, meningkatkan suhu tubuh, Kordinasi gerak. Contohnya adalah :
• Lari (jogging)
• Bersepeda (cycling)
• Peregangan (Stretching)
Tipe Peregangan (Stretching)
1. Balistik (ballistic stretching)
2. Dinamis (dynamic stretching)
3. Aktif (active stretching)
4. Pasif (passive / relaxed stretching)
5. Statis (static stretching)
6. Isometrik (isometric stretching)
7. PNF stretching
Peregangan Dinamis (Dynamic Stretching)
• Melibatkan gerakan bagian tubuh, keseluruhan tubuh dan secara berangsur-angsur meningkatkan Kecepatan dalam bergerak."
• Peregangan Dinamis memperbaiki dan meningkatkan kelenturan dinamis
• Peregangan Dinamis dilakukan dalam hitungan set dan setiap set terdiri dari 8 – 12 repetisi.
• Berhenti saat merasa lelah.
• Otot yang lelah hanya mempunyai lebih sedikit tingkat elastisitas dan akan menurunkan keluasan gerak sendi .
gerakan pemanasan dinamis :
1. Skipping arm swings
2. Pike push up
3. Hip flexion torso flexion
4. Backward roll
5. Leg raise sit up
6. Hip extension flexion
7. Lunge walk hip flexion
8. Lunge walk rotation
9. Stationary butt kicks
10. Leg swings
11. Spine rotation
12. Backward roll
13. Medicine ball rotation
14. Hip flexion backward walk
15. Pike walk back extension
16. Deep squat
17. Walkout push up
18. Straight leg hip flexion
19. Single leg reach
20. Carioca
21. Standing side bend
22. Shoulder circles
23. Spine rotation
24. Backward forward roll
25. Wrist flexion extension
References
Calder A ‘Revive, Survive and Prosper’ in Castella, R and Clews W (eds) (1996) Smart Sport - The Ultimate Reference Manual for Sports People (chapter 7)
Bompa TO (1999) Periodisation - Theory and methodology of training (4th Ed)
Goldberg P, ‘Recovery Nutrition for Athletes’ Performance Training Journal 2004; 3(5):13-15
Kraemer WJ, French DN and Spiering BA ‘Compression in the treatment of acute muscle injuries in sport’ International Sports Medicine Journal 2004; 5(3):200-208
Bailey DM, Erith SJ, Grant N, Brewer D, Dowson T, Griffin J and Williams C ‘Influence of Cryotherapy on indices of muscle damage following prolonged intermittent shuttle-running exercise’. (in press) Journal of Sport Science
Erith SJ, Bailey DM, Grant N, Hupton J, Thomas A and Williams C ‘The effect of cold water immersion on indices of muscle damage following prolonged intermittent shuttle-running exercise’ (in review) Journal of Sport Science
Hatfield FC (1996) Fitness: The Complete Guide
Hawley JH and Burke (1998) L Peak Performance – Training and nutritional strategies for sport
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