Every year when spring training starts you can be guaranteed that you will see a picture of your team on the field doing static stretching. See the attached example. You can tell it is static stretching by looking at the position of the foot being stretched on almost all of the players. There is not a single player that has a foot in full plantar flexion (ankle extension) which would be indicative of some dynamic actions also occurring.
If you look closely at the picture you will also see major differences between the players in regard to how they execute this stretch. Simply look at body position and you will see some with the hips up in almost a jackknife position while others are almost horizontal. Some have rounded backs while others have a neutral spine position. Some have their heads down, others have the head up and some have their head in line with the spine.
All of these differences indicate that how the stretch should be done is not carefully taught or monitored. Therefore, all the players do not get the same “benefits” from doing this exercise. To some extent this may be good, because doing the stretch in this manner can lead to negative consequences.
Understand that when you do a static stretch and hold the stretch position for extended periods of time, you stretch the Achilles’ tendon beyond its normal resting state and you may even be overstretching some of the ankle joint ligaments. As a result, over an extended period of time, these very important support structures of the ankle become looser, which allows for a greater range of motion in the ankle, but also predisposes the ankle and calf muscle to injury.
That the teams continue to do static stretching is especially surprising in light of the information that is presently available. Note that this information is available in the popular press as well as in the scientific literature. In essence, the latest evidence, after taking into consideration all of the studies that have been done on static and dynamic stretching, shows that static stretching is not effective in preparing the muscles for action.
Much more effective and safer is to do dynamic stretching in which the muscle is actively engaged through the full range of motion in the particular joint. As a result, the muscles and tendons are activated and prepared for action. In addition, you still gain flexibility if you push to go beyond the usual range of motion as you do the dynamic movements. If weights are used you may also gain additional strength as you develop greater flexibility and prepare the muscles for action.
Ankle, Achilles tendon and calf injuries are fairly common in baseball. Static stretching may be one possible explanation for these injuries. The other, which is also quite prevalent in baseball, is poor technique in running and change of direction actions during play. For more information on this topic read Explosive Running and Build a Better Athlete.