Performance Enhancement 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