Dynamic vs Static Stretching

Traditionally in a martial art, specifically taekwondo class, you will see the practitioners performing stretching at the beginning of the class without proper warm-up. The type of stretching that they perform were static stretching where they stretch and hold in that position for 10 sec or so.

However, with the current sports science research and findings, it is argue that the static stretching before an activity will actually hamper performance especially those activity or sports that involve explosive power. It is advisable to perform dynamic stretching rather than static stretching.

In taekwondo training, the kicking activities are explosive and dynamic in motion, hence it is more appropriate for the practitioners to perform dynamic stretching before beginning the training session than static stretching. The dynamic stretching exercises should involve the muscles or muscle groups that are being used in the kicking activities.

It is not to say to remove static stretching entirely as static stretching does help in improving flexibility and in taekwondo, flexibility is one of the important components. However, static stretching should be perform at the end of the class to promote blood flow and remove lactate accumulation at the muscle or muscle groups used during the training session. This not only improve flexibility, but also promote recovery.

Therefore, it is encouraged to perform dynamic stretching after warm-up and before the taekwondo activity begins.