Flexibility & Mobility Developing the Athlete Session 1 Flexibility & Mobility Led by Paddy Tally

Flexibility The greatest range of voluntary movement possible at a joint We divide the (ROM) into inner, mid and outer sectors Determined by the elasticity of ligaments and tendons, strength of surrounding muscles and the shape of articulating bones 2

Limiting Factors Biggest limitation is age: Baby………..Adult Gender, typically girls are more flexible that men Joint structure is the main physiological limiting factor to flexibility, the joint capsule, supportive ligaments and crossing tendons are immovable

The most restrictive joints are the hinge joints, e.g. elbow joint The most flexible joint are the ball and socket joints, e.g. shoulder joint Ligaments and tendons have limited flexibility and by trying to increase the range, damage can be caused to joints

Key We have to understand where the muscles connect to the bones. E.g. The hamstring muscle connects to the hip/pelvis A significant amount of time should be spent on specific flexibility training

Individual Differences Many factors contribute to individual variation in the training response Example: Relative fitness at the start of training exerts an influence Therefore a coach should not expect everyone to follow the same program Genetic factors have been found to influence training response 6

Training Strength and flexibility exercise are mutually beneficial The combination of strength, mobility, stability and flexibility exercises to increase the entire range of movement and force production is essential in the development of all athletes Flexibility training helps the athlete to increase range of movement and help prevent injury

Measurement & Assessment of Flexibility Identify the strengths and weaknesses Provide baseline data for monitoring performance Provide the basis for training prescriptions Assess the value of different types of training and help to modify training Predict physiological and athletic potential Provide comparisons with previous tests and other elite performers Enhance motivation Form part of the Educational Process 8