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,
be achieved
greatest gains can
Flexibility methods
 Static Stretching
 Stretching to a comfortable position and holding for a
period of time.
 No motion should be forced, no bouncing
 Hold stretch for 10-30 seconds (longer time, less
intensity)
 Should be used at the end of a training session
Static Stretches
 Calf
 Hamstring
 Quadriceps
 Hips/Groin
 Low Back
 Abdominals
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
 Why Dynamic over
Static or Ballistic?
 Benefits
 Increases core temperature
& peripheral blood flow
 Elongates muscles and
tendons
 Enhances coordination,
motor learning, &
proprioception
 Incorporates balance
WE LIVE IN A DYNAMIC AND
MOVING ENVIRONMENT!
Dynamic Stretches continued…
 High Knees
 Butt Kicks
 Straight Leg Kicks
 Leg Swings
 Inch Worms
 Lunge walk w/Trunk Rotations
 Lateral Lunges
 Backward Skips
 Forward/backward Hip Rotation
 Spiderman
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


Contract/Relax
Hold/Relax
 Rapid beneficial increases, but best done with someone
who is trained.
Flexibility methods
 Hold/Relax
 Movement does not occur
 Athlete stretches to a comfortable position
 Apply force against the resistance of a partner
 Holds the isometric contraction for 10-15 seconds
 Move to a new stretch position beyond the original
starting point
 Process is repeated 2-3 times
*Rapid, beneficial increases in flexibility can be obtained
through PNF stretching
Flexibility methods
 Contract/Relax
 Passively stretch until resistance is felt
 Contract the muscles against resistance from a partner
 Move through a resisted range of motion
 Move to a new stretch position beyond the original
stretch
 Process is repeated 2-3 times
Flexibility methods
 Slow Reversal Hold Relax
 Passively stretch until a resistance is felt
 Apply force against the resistance of a partner
 Holds the isometric contraction for 10-15 seconds
 Actively have patient move to a new stretch position
beyond the original starting point by flexing hip, hold
for 10 seconds
 Process is repeated 2-3 times
Pair up into groups
(3 per group)
Complete PNF flexibility Lab
before end of class.