Download Flexibility and Mobility

Today’s Objectives
Flexibility and Mobility
Darrell Barnes, MS, LAT, ATC, CSCS
• Discuss the role of flexibility/mobility in
athletic performance
• Review the various forms of stretching
• Develop a set of dynamic exercises that
will optimize your athletes ability to
perform
Flexibility is the range of possible movement in a
joint and its surrounding musculature.
Mobility is having neuromuscular control
throughout the joint ROM.
Flexibility
Flexibility
• Results of stretching:
– Helps to correct muscle imbalances
– Increases joint ROM
– Decrease muscle soreness
– Improve muscle length-tension
– Decreases musculotendinous stiffness
– Decreases neuromuscular activity
• Ways to stretch:
– Static; no movement, stretch to a point of
restriction and hold.
– Ballistic; range of motion, to a point and
repeat, striving for more ROM on each
“bounce”.
– Dynamic; multi-joint and multi-plane
movement to lengthen the muscle.
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Static Stretching
Common stretches
• Stretch until you feel restriction and hold 20
seconds repeating 3-5 times each.
• The musculotendinous structures lengthen
• Connective tissue aligns
• Studies show that static stretching can
decrease power output of the muscle
• Best when used after activity and soft tissue
is warm
Common stretches
Common stretches
Common stretches
Dynamic Stretching
• Improves Mobility!
• Multi-joint and multi-plane activities
• Increases neuromuscular control
(activates muscles)
• Uses your own muscles to control rate and
direction of the stretch
• Increases strength and power
• More functional
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Mobility improves performance!
Dynamic Warmup
Sets 1
Reps 10 ea. Leg
Knee Hug
**pull knee to chest,
keeping chest up
Quad Stretch
**pull foot to butt,
abs tight
Lateral Steps
** stay low to ground
with chest up
Exercises
Exercises
Sets
Sets
2
Bridges (double leg)
** squeeze glutes,
abs tight 5-10 times
Bridges (single leg)
**alternate - hold for 3 to 5
seconds each leg 10 times
Plank
** don't let hips sag
-keep "tail" tucked 20-30sec
Ab hold (on back)
**propped up on elbows, knees
at 90-120 degree angle 20-30 sec
Side Plank
Pushups
**keep elbow directly under
**slow and controlled…do not
shoulder - don't let hips sag 30-45 sec.
let back sag 3 ea. Pos.
Dynamic Stretches
Knee Cradle
**pull knee to opposite
shoulder
Straight Leg March
**"tin-man" March
Lunges with Rotation
** stay low to ground
with chest up
Inchworm
** keep legs straight
- do not let hips sway
2
Back to wall holds
** back against wall, push elbows
into wall with shoulders down 30 sec.
Forward Lunges
**keep chest up
15 each leg
Quadraped
** same side arm/leg, opp. Side arm leg,
all together -slow and controlled 5 ea.
Squats
**Keep chest up
- butt back 15 times
Lateral lunges
**keep hip, knee and ankle
in line, butt back 15 each leg
Dynamic Drills
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Dynamic Drills
Dynamic Drills
Dynamic Drills
Pliability
• Is the ability to bend, shape or change
your soft tissue.
• Benefits:
– Decreases adhesion in the muscle
– Increases blood flow
– Increases neuromuscular efficiency
– Decreases soreness
Ways to increase Pliability
•
•
•
•
Foam Roller - Pliability
Massage
Augmented Soft Tissue Massage
Foam Roller
“The Stick”
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Foam roll guidelines
• Roll until you find a painful area and hold
for 30-45 seconds or until pain is
decreased
• Roll each muscle 1-3 minutes
• Maintain good core control while rolling
Conclusion
• You can improve performance by:
– Identify areas of inflexibility and poor mobility
– Integrate dynamic stretching and muscle
activation to your warm-up
– Utilize soft tissue release techniques to
improve pliability
– Use static stretching to improve limited joint
flexibility after activity.
Train Like a Champion!
Bob Kennedy, 2004 U.S. Cross Country Champion
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