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Understanding Flexibility: Techniques, Factors, and Optimal Practices for Athletes

Flexibility is essential for athletes, influencing performance and injury prevention. It encompasses the range of motion (ROM) around joints and can be enhanced through various stretching methods such as static, dynamic, and PNF (proprioceptive neuromuscular facilitation). NSCA recommends 8 to 12 minutes of sport-specific movements as part of a proper warm-up. Factors affecting flexibility include joint structure, age, sex, and activity level. Stretching should be incorporated before and after practice or competition, as well as in practices like Pilates and Yoga for improved flexibility.

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Understanding Flexibility: Techniques, Factors, and Optimal Practices for Athletes

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Presentation Transcript

  1. Warm-Up • General period • 5 to 10 minute of light dynamic movements • Sport-specific period • NSCA recommends 8 to 12 minutes • Movement specific actions

  2. Flexibility • ROM • Degree of movement that occurs at a joint • Static flexibility • No voluntary muscular activity in the agonist • Dynamic flexibility • Available ROM during specific movements

  3. Factors Affecting Flexibility • Joint structure • Double Jointed?? • Age & Sex • Don’t use it! Lose it! • Connective tissue • Elasticity • Plasticity • Muscle bulk • Activity level

  4. Types of Stretching • Static stretching • Ballistic stretching • Dynamic stretching • Sport specific movements • PNF stretching • Hold-relax • Contract-relax • Hold-relax with agonist contraction

  5. When to Stretch? • Before practice & competition • Post practice & competition • Outside of practice • Pilates • Yoga

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