SE Academic Review 2023

52 ST EDWARD’S, OXFORD

Theoretical Background Stretching is placing a part of one’s body into a position that will lengthen the muscles and tendons. Increasing the muscle and tendons’ length reduces muscle tension and causes greater flexibility which allows a larger range of movement. ‘Muscles need to be flexible to achieve peak performance and stretching is the most effective way for developing flexible muscles and tendons’ (Hynec, n.d.). Lack of flexibility leads to tight and stiff muscles that limit our range of motion and can cause loss of strength and power which can be a detriment to an individual’s hockey performance. In order to improve performance, you need your muscles to be stronger in a stretched position. There are different types of stretching such as dynamic, passive or active static, isometric and Proprioceptive Neuromuscular Facilitation (PNF). Dynamic stretches are active movements where joints and muscles go through a full range of motion. “If you do dynamic stretching prior to work out and PNF after a workout it leads to greater flexibility and stronger muscles” (Hynec, n.d.) and research shows that dynamic stretching significantly improves agility (Bartz, et al., 2011). However, static stretching, which refers to any stretch that is performed without movement, is not very effective in strengthening the muscle particularly at the end of range of motion which is what is needed for improving hockey performance. Static stretching also lacks the capacity to immediately reduce tension in very tight muscles which is why it is recommended to do dynamic stretching directly before performance. A flexible joint has the ability to use less energy to move through a greater range of motion. Stretching increases the blood flow to the working muscles therefore allowing more oxygen to the muscles which enhances greater performance (Miller, 2017). This increase in blood supply helps flush out lactic acid. Lactic acid is a chemical by-product of anaerobic respiration which is the process by which cells produce energy without oxygen around (Whitcomb, 2020). The performance potential of the hockey player is therefore increased. The nervous system, after time, picks up the preferred muscle length and keeps it that way (Hynec, n.d.). The Golgi tendon organ records the tension. If the joint is not comfortable outside of a particular range of motion the stretch receptors

will make sure the muscles protect the joint by restricting movement (Hynec, n.d.). This means we need to train our body to allow further muscle length when stretching. A muscle fibre is made up of tens of thousands of myofibrils, which contract, relax and lengthen. In the myofibrils there is the sarcomere where the contraction site is. When a muscle is stretched past a certain point, the stretch receptors send signals to the surrounding muscle fibres which cause them to contract which allows no further stretch to occur (Hynec, n.d.). In the muscle there are tissues which have elastic properties so that it will return to its original length once the force is taken away. Greater elasticity in the muscles leads to more energy that you can store and release in the muscles (Run Britain, n.d.). This makes you more efficient and faster. Muscle fibres can store more elastic energy and convert from the eccentric to the concentric phase quicker and more powerfully if you stretch them allowing greater performance in quick movements (Run Britain, n.d.). A proper stretching programme leads to improved maximum range of motion which results in more elastic muscles. This suggests that stretching is not only for flexibility but it will also increase strength which leads to improved athletic performance. “ A flexible joint has the ability to use less energy to move through a greater range of motion. ”