{ Flexibility Training Definition Flexibility or limberness refers to the absolute range of movement in a joint or series of joints, and length in muscles that cross the joint a to induce a bending movement or motion. There are four different types of Flexibility training: • Static • Ballistic • Dynamic • PNF (proprioceptive neuromuscular facilitation ADVANTAGE Involves holding, without bouncing, a stretched position at the the end of a movement for a short period of of time (15-20 secs). At this point there should be a feeling that the muscle is being stretched, but there is no pain or discomfort. Static stretching enhances joint mobility, improves performance and reduces the likelihood of injury. Static Static stretching can be used by virtually anyone; it is easily taught and usually very safe. Once learned, it can be performed in almost any environment without any external equipment or assistance. DISADVANTAGE Static stretching will improve flexibility at a specific body position and only to a small degree outside of that position, limiting its effectiveness for athletes or those wanting to increase flexibility in multiple ROMs. It is best suited to noncompetitive clients or as a complement to other methods of flexibility training. Aims to gradually warm up muscle groups that cross over joints through gentle repetition of the type of movements that will be experienced in the performance, with a gradual increase in the range of movement. An example of Dynamic Stretching is arm circling used to warm up the shoulder for cricket bowling or swimming; or swinging a golf club just before making a shot. It is not safe as static stretching or PNF stretching due to the tension that is exerted by specific movements on muscles across the joint. However, many prefer to use it just before the game because its movements stimulate those required in the game. Dynamic Active or Range Movement (ROM) stretching - Uses movement speed together with momentum to imitate movements to specific performance Involves a bouncing action at the end of a range of movement. Due to the force of the stretch, the stretch reflex comes into play and places great pressure on the muscle fibers causing greater risk of injury. Can be useful for elite athletes or performances where ballistic and explosive actions are required. In these cases it should form part of the third-stage of warm up after a general warm-up, a static stretch period and an active stretch period. E.G – touching toes to stretch hamstrings by using bouncing movements. On each movement, the athlete attempts to touch the ground/toes by using body weight or gravity to assist in the stretch. Ballistic Stretching ADVANTAGE Effective in increasing range of motion DISADVANTAGE Increased risk of injury when performed before strength or endurance training. Involves lengthening a muscle against a resistance usually provided by another person. It is a static stretch followed by an isometric contraction held for 6 seconds (where a muscle develops force or tension without changing length), another static stretch. This action is repeated 3-4 times. PNF(Proprioceptive Neuromuscular Facilitation) How does FLEXIBILITY improve performance? Flexibility improves our performance by allowing a greater range of movement. A greater range of movement allows the athlete to be able to perfect their technique in their sport in which, improves their performance.