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

2. 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

3. 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

4. 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

5. 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

6. 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

7. 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

8. 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