flexibility training

• Flexibility


  The range of movement about a joint
• Static flexibility


  The range of movement about a joint without reference to movement or speed
• Dynamic flexibility


  The range of movement at a joint performed at speed and therefore with reference to movement or speed
• Factors affecting flexibility

  • The type of joint
  • The length & elasticity of the surrounding connective tissues
  • Gender
  • Age
• Type of joint


  • Ball & Socket joints have a greater range of motion than other joints (hinge joint)
  • The size and shape of the joint and their articulating bones can aid or limit the range of motion
• Length and elasticity of surrounding connective tissue


  • The greater the length and elasticity of the surrounding muscles, tendons and ligaments will result with a greater range of motion
  • The greater the length results in the greater the distance before the stretch reflex is initiated, preventing further range of motion
  • The greater the elasticity results in the greater the range of motion possible at the joint
• Gender


  • Females are generally more flexible than males
  • Females have higher levels of oestrogen and relaxin (the hormones responsible for muscle and connective tissue elasticity)
• Age


  • Flexibility is greatest in childhood and declines with age
  • The age-related decline in flexibility is due to the loss of elasticity in the connective tissues
• Stretch reflex


  A muscle contraction in response to stretching within the muscle to prevent the muscle form over stretching
• Testing flexibility


  1. Goniometry

  2. Sit and Reach
• Goniometry


  • Equipment used: 360° Protractor
  • Method: Head of Goniometer is placed on the axis of rotation of a joint and the arms are extended along the articulating bones to measures joint angle in degrees
  • Where: Any joint / planes of movement
  • Assistance needed: Yes – you will need someone to read the angle
  • Advantages: Accurate / valid, All joints can be measured, It is activity specific
  • Disadvantages: Difficult to locate axis of rotation of joint, Inaccurate if not used correctly, Training needed
• Sit and Reach test


  • Equipment used: A sit and reach box and ruler
  • Method: Legs straight on floor, shoes off, feet flat against the box. Slowly moving forward reach as far as possible, at full stretch the position is held for 2 secs and the best score out of 3 is recorded
  • Where: Measures lower back and hamstring group only
  • Assistance needed: Can be performed on your own
  • Advantages: Easy / quick to administer, Cheap / simple equipment, Standardised tables are available to compare flexibility
  • Disadvantages: Only measures lower back / hamstring flexibility, Therefore not activity - specific, Must follow the correct protocol
• Training methods to improve flexibility


  • Static stretching
  • Isometric stretching
  • PNF stretching
  • Ballistic stretching
  • Dynamic stretching
• Static stretching


  Lengthening a muscle and connective tissue just beyond the Point of Resistance and holding it for 10-30 seconds
• Isometric stretching


  Isometrically contracting the muscle while holding a stretched position
• PNF stretching


  To desensitise the stretch reflex, whereby a performer completes a static passive stretch, isometrically contracts the agonist, relaxes and then stretches further
• Ballistic stretching


  Swinging or bouncing movements to create momentum to force the joint through its extreme range of motion
• Dynamic stretching


  Taking a joint through its full range of motion WITH control over the entry and exit of the stretch
• Adaptations from flexibility training


  • Increased range of movement
  • Increased resting length of muscle / connective tissue
  • Increased elasticity of muscle / connective tissue
  • Increased force / power / speed can be generated
  • Improved posture / alignment
• If the athlete becomes too flexible, it could cause dislocations / joint injuries especially in high impact sport e.g. shoulder dislocation when tackling rugby