Performance Enhancement

Flexibility and Athletic Performance

General flexibility guidelinesRange 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 guidelinesBenefits of flexibility

Decreased risk of injuryReduced muscle sorenessImproved muscular balance and postural awareness

General flexibility guidelinesProper timing

Before activity – dynamic stretching is best

After activity – use static stretching, greatest gains can be achieved

Flexibility methodsStatic Stretching

Stretching to a comfortable position and holding for a period of time.

No motion should be forcedHold stretch for 10-30 seconds (longer time,

less intensity)Should be used at the end of a training session

Flexibility methodsBallistic 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 methodsDynamic 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 methodsDynamic 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 methodsProprioceptive 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 methodsContract/Relax

Stretch until resistance is feltContract the muscles against a partnerMove through a range of motionMoved to a new stretch position beyond the

original stretch

Flexibility methodsHold/Relax

Athlete stretches to a comfortable positionApply force against a partnerHolds the contraction for 10-15 secondsMove to a new stretch position beyond the

original starting point