mobility, and flexibility play in addition to the components of endurance, strength and speed are a crucial role in athletic performance. But what, then, is to prepare the right way, the body and the muscles ready for the impact? How much agility and how much stretching do you need to be able to not only the sporting tasks in the best way possible and without pain to master, but ultimately the power curve to show up?

warm up, Mobilise, and then Stretch

Each workout should Mobilize with a classic triad of warming up and Stretching before the actual muscular strain. The meaning and purpose of the injury prevention is a priority, even if the positive effects could not be demonstrated clearly and definitively by studies.

the aim of warming up is to raise body temperature by means of movement and blood circulation boost. You can achieve this such as through light Running, jumping rope or other Exercises such as squats without any problems. the

in addition to the intramuscular preparation, the warm-up has also an important not to neglect the mental aspect, because it signals to the body and the brain, that it starts now. About the experts

Dr. Michel (37) has excellent athleticism and a Personal Trainer, author, extreme athlete and medal winner. Prior to that, he was for many years an officer and a specialty of the German armed forces, as well as management trainers soldier in a world group. More information to him, there is on

After the warm up of the mobilisation phase follows. Specifically, those areas should be claimed, which are then used during Training.

In the third Phase, the Stretch follows. Whether this should be carried out prior to or even after a strain, is still the heart of many of sport scientific studies to provide up to date, no clear result. Regardless of this, however: stretching before the actual effort is recommended only in disciplines in which extreme portability is a prerequisite for sporting success. Top athletes in gymnastics, for example, selectively through certain stretching exercises before the actual load on the joints in those positions, which must be during the competition taken.

Stretching before the Exercises, the performance can diminish

I recommend the most Amateur athletes to focus in front of the Training the first two phases – the warm – up and Mobilize. The Stretching should then be done at the end of the load, or better still as a stand-alone training session to be attended. Extensive static Stretching before a training session can affect your performance negatively, because of the short-term effect of static stretching is a reduced muscle tone. The result is that the stretched muscles are not so fast and strong hook. To warm up before the workout, dynamic Stretching, but should only be performed by experienced athletes should therefore be a maximum, since these are the load limits of your muscles know very well.

Stretching after the workout is a good way to go to effectively and tangibly from the willingness to work (sympathetic nervous system) in the relaxation (parasympathetic nervous system). Similar to the warm-up also is the so-called “stretching afterwars is here” is a double-meaningful Ritual that can be both the agility as well as mental and vegetative Regeneration is of crucial importance.

the Extent to which the stretching afterwars positive or negative impact on the Regeneration effect depends on the execution. It is the goal to improve the recovery ability of the body, should be carried out the stretching exercises so that the micro-cracks, which can cause soreness and lead to repair muscle growth will not be enlarged further.

Stretching and muscle soreness

muscle soreness is a Symptom of Overload. In the past there was a presumption that the pain is a consequence of excessive lactic acid formation, resulting in strong strain within the muscle. This meant: the more intense the muscle work is done, the higher the lactic acid production and the more intense the muscle soreness.

Unless this would correspond to scientific truth, would have to occur in the strongest, most intense muscle soreness directly after an extraordinary effort in terms of training stimulus. In these “special” situations, the highest concentration of lactic acid is, ultimately, the so-called Lactate in the muscle is measured.

hobby athletes and top athletes know, however, is The muscle soreness often occurs not until 12 to 24 hours after exposure, so if the lactic acid in the working muscles is already is degraded. New studies show for years, it comes in reality, in the case of an Overloading of the muscle to very fine cracks in the muscle fibers, whereby the body of liquid (water) in the fibers can penetrate. The consequence is that in the further course of swelling of the muscle fibers and it comes after one to two days to the so-called Edema. The resulting pain is known as muscle soreness.

Depending on the training stimulus the discomfort of muscle soreness usually subside within a few days. The pain should continue unabated or even increase, this is very likely a strain or a tear in the claimed muscle. In this particular case, you should go see a doctor. How many sports scientists and sports physicians, I share the opinion and belief that muscle soreness is not a proof for a very good and hard Training. An intense and effective workout is not by the degree of muscle soreness is measurable but always through the provided training and the subsequent recovery phase the output level (super compensation).

errors during the Stretch

By the targeted Stretch of the muscle and fascia groups can be used to win the tissue more flexibility and reduces strain on joints. The success of these Exercises is always closely associated with the correct execution. For this reason, you should avoid the following errors when Stretching:

Quick Stretch

One of the most common mistakes made when Stretching is when the stretching exercise is carried out much too quickly. Especially in the case of the sport to beginners whose muscles and fascia due to the low or lack of stress in the past are particularly inflexible and are able to cause rapid stretching movements injuries. As a General rule, therefore, is to go slowly and with a quiet breathing in the respective extension position. Pay attention to the signals your body. If you have come to the limit of Motion, where the Dehnschmerz is too strong and intense, do not go about it. Relieve the muscle again and try the following Stretching the limit of Motion to move a little further.

Jerky Stretching

If you experience pain resulting from the Surge of your muscles and fascia, you should avoid jerky movements when Stretching. The unusual the related movements for your body are, the more sensitive the fascia and muscles respond to these impulses. In the case of sudden, jerky movements of the muscles on to build strong counter-voltage, which in turn causes pain and the negative effects of muscle soreness (s. o.) can intensify.

the Rocking movements

to avoid sports beginners and exercisers after an injury break, should pay attention, bobbing and dynamic movements when Stretching. If your body and muscles are stretched well, a certain degree of flexibility, and that the motion sequences are known, can be lots of movements in the Dehnphase quite reasonable, because this can promote an elastic fascial structure. Bouncing movements, however, should never be part of a Dehnphase in front of a strong training load, especially if the warm-up phase was not sufficient enough. For dynamic Stretching, it is essential that the muscles are supplied with enough blood and heat, to avoid any possible injuries.


you will Stretch only so far as it is possible with the “positive” Dehnschmerzen. If you realize that you need to against clamping to endure this pain, you are gone in the Dehnphase too far. If the pain is normal, even breathing is tolerable, you can hold this Position. PR book review Of Michel appeared: “Yesterday you said “tomorrow” – The 5-step training program with your own body weight” click Here for more information and to purchase


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