Flexibility - davis.k12.ut.us
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Transcript Flexibility - davis.k12.ut.us
Flexibility and Athletic Performance
General flexibility guidelines
Range of Motion (ROM)
Range that a joint can be
moved (flexion &
extension)
Form can be altered with
decreased ROM,
reducing biomechanical
efficiency and creating a
climate for athletic
injuries
General flexibility guidelines
Benefits of flexibility
Decreased risk of injury
Reduced muscle soreness
Improved muscular balance and
postural awareness
General flexibility guidelines
Proper timing
Before activity
dynamic
stretching is best
After activity
use static stretching,
be achieved
greatest gains can
Flexibility methods
Static Stretching
Stretching to a comfortable position and holding for a
period of time.
No motion should be forced, no bouncing
Hold stretch for 10-30 seconds (longer time, less
intensity)
Should be used at the end of a training session
Static Stretches
Calf
Hamstring
Quadriceps
Hips/Groin
Low Back
Abdominals
Flexibility methods
Ballistic stretching
Use of body momentum to bounce at the end range of a
stretch
Has been shown to increase flexibility; however there is
the potential to cause musculoskeletal injuries
Not generally recommended.
Flexibility methods
Dynamic stretching
Active muscular effort are
used to propel the muscle
into an extended range of
motion
Functional based exercises,
use sport specific
movements to prepare the
body for training
Beneficial way to warm up
prior to training
Flexibility methods
Why Dynamic over
Static or Ballistic?
Benefits
Increases core temperature
& peripheral blood flow
Elongates muscles and
tendons
Enhances coordination,
motor learning, &
proprioception
Incorporates balance
WE LIVE IN A DYNAMIC AND
MOVING ENVIRONMENT!
Dynamic Stretches continued…
High Knees
Butt Kicks
Straight Leg Kicks
Leg Swings
Inch Worms
Lunge walk w/Trunk Rotations
Lateral Lunges
Backward Skips
Forward/backward Hip Rotation
Spiderman
Flexibility methods
Proprioceptive Neuromuscular Facilitation (PNF)
Muscles to be stretched is first contracted maximally
The muscle is then relaxed and is either actively
stretched by contraction of the opposing muscle or is
passively stretched
Two types
Contract/Relax
Hold/Relax
Rapid beneficial increases, but best done with someone
who is trained.
Flexibility methods
Hold/Relax
Movement does not occur
Athlete stretches to a comfortable position
Apply force against the resistance of a partner
Holds the isometric contraction for 10-15 seconds
Move to a new stretch position beyond the original
starting point
Process is repeated 2-3 times
*Rapid, beneficial increases in flexibility can be obtained
through PNF stretching
Flexibility methods
Contract/Relax
Passively stretch until resistance is felt
Contract the muscles against resistance from a partner
Move through a resisted range of motion
Move to a new stretch position beyond the original
stretch
Process is repeated 2-3 times
Flexibility methods
Slow Reversal Hold Relax
Passively stretch until a resistance is felt
Apply force against the resistance of a partner
Holds the isometric contraction for 10-15 seconds
Actively have patient move to a new stretch position
beyond the original starting point by flexing hip, hold
for 10 seconds
Process is repeated 2-3 times
Pair up into groups
(3 per group)
Complete PNF flexibility Lab
before end of class.