1. Performance Enhancement
Flexibility and Athletic Performance

2. General flexibility guidelines
Range of Motion (ROM)
Range that a joint can be moved (flexion & extension)
Form can be altered with decreased ROM, reducing biomechanical efficiency and creating a climate for athletic injuries

3. General flexibility guidelines
Benefits of flexibility
Decreased risk of injury
Reduced muscle soreness
Improved muscular balance and postural awareness

4. General flexibility guidelines
Proper timing
Before activity – dynamic stretching is best
After activity – use static stretching, greatest gains can be achieved

5. Flexibility methods Static Stretching
Stretching to a comfortable position and holding for a period of time.
No motion should be forced
Hold stretch for seconds (longer time, less intensity)
Should be used at the end of a training session

6. Flexibility methods Ballistic stretching
Use of body momentum to bounce at the end range of a stretch
Has been shown to increase flexibility; however there is the potential to cause musculoskeletal injuries
Not generally recommended.

7. Flexibility methods Dynamic stretching
Active muscular effort are used to propel the muscle into an extended range of motion
Functional based exercises, use sport specific movements to prepare the body for training
Beneficial way to warm up prior to training

8. Flexibility methods Dynamic stretching Benefits
Increases core temperature & peripheral blood flow
Elongates muscles and tendons
Enhances coordination, motor learning, & proprioception
Incorporates balance
Ex: high knees, butt kicks, straight leg kicks, leg swings, lunge walks (can add trunk rotations, inverted hamstring, inchworm)

9. Flexibility methods Proprioceptive Neuromuscular Facilitation (PNF)
Muscles to be stretched is first contracted maximally
The muscle is then relaxed and is either actively stretched by contraction of the opposing muscle or is passively stretched
Two types
Contract/Relax
Hold/Relax
Rapid beneficial increases, but best done with someone who is trained.

10. Flexibility methods Contract/Relax Stretch until resistance is felt
Contract the muscles against a partner
Move through a range of motion
Moved to a new stretch position beyond the original stretch

11. Flexibility methods Hold/Relax
Athlete stretches to a comfortable position
Apply force against a partner
Holds the contraction for seconds
Move to a new stretch position beyond the original starting point