Unit 4 Flexibility
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Transcript Unit 4 Flexibility
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,
greatest gains can be achieved
Flexibility methods
Static Stretching
Stretching to a comfortable position and holding for a
period of time.
No motion should be forced
Hold stretch for 10-30 seconds (longer time, less
intensity)
Should be used at the end of a training session
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
Dynamic stretching
Benefits
Increases core temperature & peripheral blood flow
Elongates muscles and tendons
Enhances coordination, motor learning, & proprioception
Incorporates balance
Ex: high knees, butt kicks, straight leg kicks, leg swings,
lunge walks (can add trunk rotations, inverted
hamstring, inchworm
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
Rapid beneficial increases, but best done with someone
who is trained.
Flexibility methods
Contract/Relax
Stretch until resistance is felt
Contract the muscles against a partner
Move through a range of motion
Moved to a new stretch position beyond the original
stretch
Flexibility methods
Hold/Relax
Athlete stretches to a comfortable position
Apply force against a partner
Holds the contraction for 10-15 seconds
Move to a new stretch position beyond the original
starting point