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Flexibility & Stretching
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Flexibility is the range of motion possible around a specific joint or series of articulations.
Is specific to a joint or movement.
The ability to move a joint through an adequate range of movement is important for sports
performance
Types of Flexibility:
1. Dynamic Flexibility: activities involving movement of the muscle through its full range of motion.
2. Static Flexibility: activities not involving motion. The ability to hold extended positions.
BASIC RULES TO STRETCH BY
 Warm up first
 Stretches should always be gradual and gentle to get the body and mind ready for exercise
 Do not bounce.
 Stretch only to the point of resistance; if the stretch hurts, you´re pushing too hard.
 Don´t rush. Five to 10 minutes is all you need.
 Stretching plays a vital role in keeping muscles and joints strong and pliable so they are less
susceptible to injury.
Four basic types of stretching techniques.
• Ballistic is a form of stretching in a bouncing motion. (NOT RECOMMENDED)
• dynamic is a form of stretching as you are moving
• static is a form of stretch as you stay still
• PNF (proprioceptive neuromuscular facilitation) advanced exercise for stretching the muscles
and creating more flexibility
PNF Stretching
• PNF exercises put the muscle groups through a routine where the muscle is passively stretched
then contracts isometrically against resistance (partner) while in the stretched position then is
passively stretched again through the resulting increased range of motion.
PNF Technique: Contract (hold) – Relax
Lying Hamstring Stretch (example)
• The hamstring is stretched passively to end range. This position should be held for at least 10 15 seconds.
• The hamstring is then contracted isometrically. This is achieved by pushing the leg against the
partner’s hand while the partner provides resistance (no movement should occur). The
contraction should sub- maximal and last from 5 – 10 seconds.
• Relax the muscle for 2 – 3 seconds.
• The partner then stretches the athlete’s hamstrings into the new range for 10 – 15 seconds.
PNF General Guidelines
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Leave 48 hours between PNF stretching routines.
Perform only one exercise per muscle group in a session.
For each muscle group complete 2-3 sets of the chosen exercise.
Each set should consist of one stretch held for up to 30 seconds after the contracting phase.
Avoid PNF immediately before, or on the morning of competition.
Use only sub-maximal force when contracting muscles – research indicates that maximum effort
is unnecessary for increasing range of motion and may cause injury.
Flexibility Assignment
 Group objective is to design a flexibility program that will enhance athletic performance.
 The program must be designed for pre and post workouts.
Parameters
1. Divide the body into 3 sections, upper, core, and lower.
2. Design 3 stretches for each section
3. Utilize all 3 stretching methods, Static, Dynamic, and PNF
4. Make sure stretches used are active and passive.
5. Incorporate a stretch time for each exercise.
Assessment
1. Appropriate stretches for each body section /10
2. All stretching methods utilized /10
3. Information on each stretch /20
4. Overall effort /10
TOTAL /50