Download Cause of Weakness 3

Cause of Weakness 3
IDENTIFY – The cause of my weakness, lack of flexibility in my legs, is due to not
stretching regularly.
EXPLAIN – Flexibility is defined as the potential range of movement around a joint
or series of joints. Flexibility is determined by the elasticity of ligaments and tendons,
the strength and opposition of surrounding muscles (including antagonists) and the
shape of the articulating bones. Although flexibility is most commonly associated
with activities such as gymnastics, it is in fact a requirement in all sports since the
development of flexibility can lead to both an increases in speed and power of
muscular contraction. Improving my flexibility will have a knock on impact and
improve my all around game. Mobility training is the method used to improve
flexibility. Mobility training is even more important for athletes, since there is a
distinct reduction of mobility from the age of 8, and during periods of inactivity,
because of this it is important that I start flexibility training now to keep flexibility as
I get older.
ANALYSE/JUSTIFY – In order to improve the flexibility in my quadriceps,
hamstrings, groin and gluteals, I will do an intensive stretching programme. The
increased flexibility will allow me to gain more ground in the attacking D when using
the split leg technique. This will therefore increase my chance of scoring.
Corrective Practice
IDENTIFY –In order to improve my flexibility for netball I will design a stretching
routine that concentrates on increasing the flexibility in order to improve the current
range of movement about the hip joint. Mobility training methods centre on the
connective tissue and the muscle tissue acting upon the joint. There are two types of
stretching in mobility training; active and passive. Active stretching involves the
athlete performing voluntary muscle contractions, and holding the stretch for 30-60
seconds. By consciously relaxing the target muscle at a limit of the range of motion,
muscle elongation may occur following regular muscle contraction. Passive stretching
refers to the aid of muscle contraction which can occur with the aid of an external
force. This is usually done with a partner who can offer some resistance.
I will use a type of passive stretching known as Proprioceptive Neuromuscular
Facilitation (PNF) stretching in order to improve my flexibility in my legs. PNF
techniques involve a partner actively stretching the participant by some combination
of altering contraction and relaxation of both agonist and antagonist muscles. Some of
the different PNF techniques used include slow reversal hold, contract relax, and hold
relax. PNF stretching usually involves a 10 second push phase followed by a 10
second relaxation phase, typically repeated a few times. PNF stretching is capable of
producing greater improvement in flexibility compared to other techniques. This is
because when the target muscle is contracted isometrically, inhibitory signals from the
Golgi Tendon Organs (GTO) override excitory signals from the muscle spindles
which relax the stretch reflex (habituation). This causes further relaxation of the target
muscle allowing it to be stretched further.
EXPLAIN – I will target the muscles in my legs that are involved in restricting my leg
split both side ways and lengthways. The stretches I will use are;
Lying Glute Stretch – this stretch targets the gluteus maximums
muscle which will affect the forwards and sideways leg split.
Lying Piriformis Stretch – this stretch targets the piriformis,
quadratus femoris and erector spinae. These muscles affect the
forwards and sideways leg split.
Lying Hamstring Stretch – this stretch targets the hamstrings and
will affect the forwards leg split.
Lying Quadriceps Stretch – this stretch targets the rectus remoras
and tibialis anterior, these affect the forwards leg split.
Lying Crossover Stretch – this stretch targets the gluteus medius,
gluteus minimus, obliques and erector spinae. These muscles affect
both the sideways and forwards leg split.
Groin Stretch – this stretch targets the abductors, gracilis, erector
spinae, and abdominals. These muscles affect the sideways split.
All of these stretches will increase my leg split distance and enable me to get closer to
the post and increase my scoring chances.
Certain precautions need to be taken when performing PNF stretches as they can put
added stress on the targeted muscle group, which can increase the risk of soft tissue
injury. To help reduce this risk, it is important to include a conditioning phase before
a maximum, or intense effort is used. Also, before undertaking any form of stretching
it is vitally important that a thorough warm up be completed. Warming up prior to
stretching does a number of beneficial things, but primarily its purpose is to prepare
the body and mind for more strenuous activity. One of the ways it achieves this is by
helping to increase the body's core temperature while also increasing the body's
muscle temperature. This is essential to ensure the maximum benefit is gained from
your stretching.
ANALYSE – My training programme will follow the principles of training: SPORT;
specific – it is both sports specific to netball and designed to improve flexibility;
progression – as the programme progresses I will get my partner to stretch the
muscles slightly more; overload – as PNF stretching can be dangerous if pushed too
far I will not overload my muscles; reversibility – I will do one PNF session every 3
days as research has shown that the most effective results are those with 72hours
between each session, for the days in between I will do light static stretching to
maintain flexibility. I will continue the programme for 3 months before switching to
active stretching to maintain the flexibility gained; tedium – to prevent tedium I will
play music whilst stretching and alternate different warm ups.
JUSTIFY – The flexibility training will improve the flexibility in my legs and this
will enable me to get closer to the post in the attacking D. This will help my game as I
will be able to get closer to the post without getting behind my defender. This will
increase the chance of my team being in the lead and will give the team confidence in
my ability. This will increase my chance of being picked for the next match and allow
me to concentrate on other aspects of my game.