flexibility training

felxibility

• range of movement around a joint

• it is important for all athletes to have good flexibility to increase the speed and force of muscle contractions

static flexibility

• range of movement about a joint without a reference to speed of movement.

• eg holding a hamstring stretch

2 types of static flexibility

• static active= performer voluntarily contracts muscle to move a joint just beyond the point of its resistance. this requires strength from muscles to hold the limb in position

• static passive= assisted by a partner or aid to move the joint beyond the point of resistance

dynamic flexibility

• range of motion about a joint with reference to speed of movement

• reflects the joints muscles and connective tissues resistance to movement

• important for sports that require explosive strength and power

• eg swimmer performing explosive arm cycle in warm up

4 factors affecting flexibility

• type of joint

• gender

• age

• length and elasticity of connective tissue

type of joint

• ball and sockets have a greater range of motion than hinge

• size and shape of joints can aid or limit range of movement

gender

• females are generally more flexible than males

• females have higher levels of oestrogen and relaxin which is responsible for muscle and connective tissue elasticity

length and elasticity of connective tissue

• greater the length and elasticity of surrounding muscle, tendons and ligaments, the greater the range of motion

age

• flexibility is greatest in childhood and declines with age due to loss of elasticity in the connective tissues

5 flexibility training methods

• static stretching

• dynamic stretching

• isometric stretching

• PNF

• ballistic stretching

what is static stretching and its method

• It involves lengthening a muscle and connective tissue just beyond the point of resistance

• Hold stretches for 30secs

pros of static

• It is considered the safest and simplest method

• Effective in increasing ROM

cons of static

• Adaptations are slow

• Should be avoided in warm ups as it does not prepare muscles for dynamic movement

what is dynamic stretching and method

• Taking a joint through its full range of motion with full control over the entry and exit of the stretch.

• exercises are usually performed in sets of 8-12 reps as part of a warm up, increasing speed and power.

• eg walking lunges

  -arm circles

  -squats

  -torso twists

pros of dynamic

• This type of stretching is more controlled

• Does not take the joint to an extreme range of motion

• Risk of injury is reduced

• Still prepares performers for dynamic movements

cons of dynamic

• Less effective for improving long‑term flexibility

• not suitable for for all sports

• can reduce force production if done excessively

what is ballistic stretching and its method

• Ballistic stretching involves swinging or bouncing

  movements such as high leg kicks or explosive arm

  swings

• these type of movements use the momentum of swinging to force the joint through an extreme range of motion.

• By bouncing into position, the lengthened muscles are used as a spring which pulls the performer out of the stretched position.

pros of ballistic

• Should only be used by performers who are already flexible and participate in ballistic or explosive natured sports e.g. gymnastics or martial arts.

• Good method of preparing athletes for rapid movement of muscle and connective tissue

• Can improve speed and power

cons of ballistic

• However, this stretching has a high injury risk

• Can actually have the reverse affect to muscles, tightening them over time by repeatedly activating the stretch reflex

• The muscle fibres don’t spend sufficient time in the stretched position for tissues to adapt

what is isometric stretching and what is its method

• This involves isometrically contracting the muscles whilst holding a stretched position

• Isometric training overcomes the stretch reflex and creates a greater stretch in both resting and stretched fibres

• With the use of apparatus or partner, the performer moves their body into a static passive stretch and isometrically contract the muscles for 7-20 seconds and then relax for at least 20 seconds.

• E.g. pushing against a wall to stretch the gastrocnemius.

pros of isometric

• This type of training is a fast and effective way to develop increased static passive flexibility

• Develops strength in tensed muscle to increase static active flexibility

• Decreases pain associated with stretching

cons of isometric

• Higher risk of damaging tendons and connective tissues, needs to be avoided by U16’s

• Isometric stretching sessions are demanding and should be limited to once in 36 hours

what is PNF

• Proprioceptive neuromuscular facilitation

• it’s a stretching technique aimed to desensitise the stretch reflex to increase the range of movement around the joint.

• There are 3 phases to this stretching

1. Static

2. Contract

3. Relax

method of PNF

1.Static –with assistance from a partner, a limb is moved just past the point of resistance, then held.

2.Contract – the agonist muscle isometrically contracts against a resistance, your partner, for 6-10 seconds.

3.Relax – the muscle relaxes and the limb can be moved further into the stretch position.

pros of PNF

• PNF is the most effective stretching technique and gains flexibility faster than other methods

• It aids muscle relaxation BUT may decrease speed or power in athletes.

• PNF is mostly used by flexible performers during a cool down to maintain the range of motion

• Useful technique for those with poor flexibility

cons of PNF

• This technique can be uncomfortable to the performer

• Complex process in comparison to other methods