1. Static Dynamic ballistic
Flexibility training
Static
Dynamic
ballistic

2. Design a flexibility training program
Flexibility programs should cover all joints to ensure whole body flexibility is developed. Flexibility programs can utilise each of the many different methods of flexibility training. Stretching should be done every day if possible (3 minimum), with no long rest periods required.
A flexibility program may have an athlete completing dynamic stretches during his other training programs as part of their warm-up or cool-down. It may also incorporate activities such as yoga, tai chi, or pilates. Stretching routines can be performed first thing in the morning, or  last thing at night before bed. The important thing to remember with flexibility training, is to encourage variety in exercise, joint focus, and stretch type.

3. How flexibility training adaptations are measured
The adaptation that occurs in response to flexibility training is an increase in joint range of motion, or increase in flexibility. Joint range of motion is measured in various ways depending on the joint being measured. A sit-and-reach test, which is very common for measuring flexibility, only measures the range of motion at the hip and vertebrae. It specifically stretches the hamstrings and gastrocnemius muscles. Such a measure does not indicate the athlete’s flexibility at the shoulder, wrist, ankle or knee.

4. Safety in flexibility training
Safety issues in flexibility training are not large. As long as stretching is done correctly, not moving fast the point of discomfort into pain for example, injury is unlikely. The safest types of stretching include: static stretching, dynamic stretching and PNF stretching.
Ballistic stretching can cause injury, because as the athlete bounces they may move into painful areas of stretching. It is important in training to ensure you stretch all muscles around a joint to avoid imbalances. Stretching should be performed after an adequate warm-up of the muscle to help prevent injury. Excessive flexibility make also cause joint weakness, making the athlete more prone to injury.

5. Static Flexibility
Static flexibility training refers to the use of static, isometric stretches used to increase a joint’s range of motion/movement. Static stretching improves joint range of motion, increasing flexibility, which can improve performance.
The American College of Sports Medicine states:
With a static stretch, the position in which a slight stretch is felt should be held seconds, and each stretch should be repeated 3-5 times on each side of the body.
The main safety precaution in static stretching is that pain should not be felt, and the joint should not be taken beyond the normal range of motion. Static stretching works by turning off the stretch reflex, which causes muscular contraction when a muscle is lengthened at speed. This then allows the muscle to be stretched, or lengthened. Repeated and frequent exposure to muscular lengthening causes the body to adapt, by increasing the muscle length.

6. Static stretching will also increase the joint range of motion by stretching ligaments and tendons around the joint. The stretching of ligaments helps increase the elastic properties of the tissue, allowing for greater range of motion.
Static stretching can increase or be used to maintain joint range of motion. Remember flexibility is joint specific, so a well rounded approach will focus on multiple joints.
A good range of motion and sound flexibility helps to improve performance by:
preventing injury
allowing more fluid and coordinated movements
improves biomechanical efficiency
Sports that benefit from static stretching include: gymnastics, dance, figure skating, synchronised swimming and other sports where poses may be held that require good range of motion. Benefits will also transfer into sports such as: football, ice-hockey, AFL, netball, basketball, and cricket.

7. Dynamic Flexibility
Dynamic stretching is stretching with continual movement through the joint range of motion. Dynamic flexibility training has been a growing trend among sports and fitness professionals. It has become the go to stretching method for warm-ups and cool-downs and has been shown to be highly advantageous for athlete well-being.
Furthermore, dynamic stretching has been shown to improve performance when done before activities requiring power, strength or speed. Other proposed benefits include improved:
endurance
coordination
balance
biomechanical efficiency, and
speed of contraction
Dynamic stretching involves slow purposeful movements that move throughout a joints full range of motion. Movements are tailored to mimic those involved in sports performance, and should involve a balanced approach to stretching (stretching matched muscles/groups e.g. hamstrings and quads).

8. The intensity of a dynamic stretch should be athlete specific to cater for the individual. Intensity varies according to the range, speed, and force of movement, and the number of stretches.
Dynamic flexibility programs include a wide range of exercises, but need to be specific to the athlete and the sport. It is best suited for activities that involves joint movements through their full range of motion. This occurs in skills such as: bowling in cricket, kicking in AFL, or batting in baseball.
If training for increased flexibility, static stretching for 30 seconds produces greater increases in range of motion than dynamic stretching.

9. Ballistic Flexibility
Ballistic stretching involves bouncing movements done in order to increase joint range of motion, but also to increase tendon elasticity. Tendons join muscle to bone and tendon stiffness can increase the likelihood of injury. Ballistic stretching, unlike static stretching, has been shown to increase tendon elasticity making tendon rupture less likely. This type of stretching also increases the flexibility of muscles at a greater rate that static stretching.
However, ballistic stretching is not linked with improved performance other than those improvements that come with increases in range of motion. This type of stretching may help to reduce tendon rupture, and therefore, look after the athlete’s wellbeing, but it has not been shown to improve performance. It is often done in sports requiring eccentric contractions followed by concentric contractions as ballistic stretching best replicates this movement. Such sports include: basketball, high-jump, long-jump, sprinting, volleyball etc.

10. Furthermore, this type of stretching can be dangerous so supervision is recommended. Ballistic stretching seeks to move stretch the joint beyond its normal range of motion. It seeks to move beyond the stretch reflex (which protects muscles from tearing when stretched) for a further stretch of the muscle. However, this can result in muscle tears, whether small or large, muscle tears will decrease performance, and may put the athlete out of competition due to injury. For it to be performed safely jerky movements should be avoided.
Generally ballistic stretching is not recommended for the everyday person looking to get fit or healthy. Although it has better results at increasing flexibility, it can be dangerous if not performed properly and is usually reserved for elite athletes.