simple guidelines development flexibility

7/29/2019 Simple Guidelines Development Flexibility

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FLEXIBILITY IS INTRINSIC TO

every skill or technique, nomatter how simple or com-

plex. Its role is obvious in activities

where the athlete moves intoextreme ranges, such as during a

wind-up or follow-through.In the August 2000 issue of

C&AD, I stated that many trainingapproaches seem to work for stu-dent-athletes because their needs

are so remedial. The good news isthat training tactics dont have to

be too advanced or specialized

because of the availability of such awide range of abilities to call upon.

The bad news is that flexibilitydevelopment is often neglected dur-ing critical periods, especially the

adolescent growth spurt. Since fit-ness qualities are interrelated, this

can detrimentally affect speed,strength, coordination and overall

athleticism (as well as risk of injury).They must be developed collectively.

Allow us to present some basicprinciples and recommendations forflexibility development. Not the

last word on the subject just aset of simple guidelines that we

provide for our athletes.

MethodsFlexibility is trainable. It is also

movement-specific, which is why

an increase in single-joint range ofmotion is not the only objective.Through a combination of func-

tional mobility and strength devel-opment, the athletes muscles and

tendons can be increased in length(as well as girth), elasticity and

resiliency; and in their ability toact in an elastic-reactive manner

during athletic movements.The net result is improved mechan-

ical and metabolic efficiency, techni-

cal proficiency and injury resistance.Dynamic vs. Static. There is an

ongoing debate about the role ofdynamic vs. static flexibility in

sports, and about how it should bedeveloped. The prevailing theoryseems to be that dynamic move-

ments develop active mobility, andhave an excitatory effect when per-

formed prior to athletic tasks.Static stretching, on the other

hand, develops passive mobilityand is believed to be beneficial afteractivity. Due to its inhibitory

effect, however, it may be detri-mental if performed prior to train-

ing or competition.Power and flexibility training are

synergistic. Optimal results areachieved with a three-prongedapproach. As is the case with any

physical quality, the key to apply-ing these methods lies in their

skillful combination rather thanexclusive or disproportionate use of

any one of them: Elevating muscle metabolism

and temperature with a dynamic

warm-up. A rule of thumb is toengage in priming activity where

the athlete begins to perspire light-ly and has a flushed appearance.

Performing dynamic, functionalexercises through an optimal rangeof motion. This improves the ath-

letes active mobility.

Performing flexibility exercises at

12COACH & ATHLETIC DIRECTOR

by Steven Scott Plisk,

M.S., C.S.C.S.

Director of Sports Conditioning,

Yale University

STRENGTH TRAINING

S P O N S O R E D B Y

Simple Guidelines For theDevelopment of Flexibility

PATTIMcCONVILLE


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COACH & ATHLETIC DIRECTOR

the conclusion of a training session

and/or during recovery breaks (aftercatching your breath, while your mus-cles are fully warmed and flushed).

This improves the passive

mobility that effectively acts as anathletes flexibility reserve. There

should always be time for mobilitytraining because recovery periods

should be regularly includedbetween sets or series, as well as at

the end of a workout.

Techniques

Individual. The reverse of astrength-training movement is usuallya flexibility exercise for the same mus-cle group. The athlete should be posi-

tioned so that each stretch is felt inthe belly of the muscle(s), not in the

joint(s). A protective myotaticreflex causes the initial tension or

tightness.In order to have a beneficial

effect, stretches must begin gradu-

ally and be held long enough forthis reflex to subside. The athleteshould therefore be directed to

stretch statically withoutbouncing to his/her comfort

limit for at least 812 seconds,relax and repeat. The athlete

should be able to lean a little fur-ther with each rep. As mentionedabove, this type of stretching may be

most appropriate at the conclusion ofa workout.

Partner-Assisted. Here is a simplebut advanced partner-assisted tech-

nique that overrides reflex feedbackand yields superior results. It isespecially effective if done after 12

static stretches (at the conclusionof a workout):

1. Achieve and hold a stretched posi-

tion for a minimum of 812 sec.

2.Have a partner hold you inposition while you build upisometric tension in the

stretched muscle(s) for an 8-count. Do not attempt a pow-

erful contraction; force devel-

opment should be gradual andreach 1/4 of maximum.

3.Release the tension andachieve a new, advanced

stretch position; hold 812 sec.Repeat the procedure.

Assisted stretching is often incor-rectly thought to be synonymous

with Proprioceptive NeuromuscularFacilitation. Although intermittentstretching-relaxation techniques have

been borrowed from PNF (e.g., con-tract-relax, hold-relax, slow-reversal-

hold-relax), PNF is not just a methodof developing mobility in the strict

sense of the term. It is a system oftraining techniques and proceduresthat exploits certain reflexes, and can

be used to condition the neuromuscu-

lar system in various ways. (Adetailed explanation is beyond the

scope of this article and expertise ofthe author.) The salient point is that

PNF methods can be used to augmentflexibility, among other qualities.

Plyometric. Ballistic actions, orplyometrics, usually are not aimedat increasing range of motion. They

are primarily a means of improvingexplosive-reactive ability by exploit-

ing neuromuscular reflex potentia-tion and musculotendinous elastic

energy recovery. Overall workingeffect (e.g., power, impulse) andmechanical efficiency are increased;

and muscle stiffness and motoneuralactivation are up-regulated.

Ballistic movements like running,

jumping and explosive changes inspeed and direction involve spring-like muscle actions where the tis-

sues are rapidly and forcibly length-ened or stretch-loaded, andimmediately shortened or recoiled

in a reactive-elastic manner.This eccentric-concentric cou-

pling action referred to as thestretch-shorten cycle is especial-

ly prevalent in athletic tasks, and isa distinct capability. Graphically,this can be illustrated on a force-

velocity curve as the rapid and effi-cient transition from eccentric to

concentric muscle action. In a prac-tical sense, it is the ultimate

expression of dynamic mobility andstrength. The take-home message is

to progressively include plyo-

metric movements in combina-tion with basic power and flexi-

bility training.

Practical ConsiderationsMobility vs. Stability? There is

a common misperception that

joint stability must be compro-mised in order to achieve

advanced levels of mobility. Thetwo are not mutually exclusive;

and in fact a progressive, com-plementary approach is the key. Ata foundational level, it is important

to determine whether the athletecan actively move into the posi-

tions or ranges required to safelyand effectively execute the tasks of

his/her sport.As was mentioned previously,

many athletes have flexibility defi-

ciencies resulting from neglect dur-ing sensitive developmental stages.

Certainly passive stretching can beuseful at least initially in cor-

recting such limitations.Keep in mind, however, that pas-

sive or static range of motion is onlypart of the answer. The athlete musthave stability in motion. As is the

STRENGTH TRAINING CONTINUED

Many athletes have

flexibility deficiencies

resulting from neglectduring sensitive

developmental stages.


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case with strength training, the ago-

nist/antagonist or isolationist (sin-gle-plane, single-joint) approach tomobility training is unsound. Mostof the major muscles act in function-

al task groups, across multiple jointsand planes. They should therefore be

targeted with skillful, multi-planar movements where

forces are transmitted andsummated through the kinetic

chain, not isolated within seg-ments of it. Synergy is theoperative concept regardless of

the quality being developed.Evaluation. Vern Gambetta,

President of Gambetta SportsTraining Systems in Sarasota,

FL, makes a good case againstcontrived flexibility tests likethe sit-and-reach. He points

out that actual athletic perfor-mance is the best measure of

mobility, strength or any fit-ness quality; and that there are

no universal tests for them.

Functional flexibility is best

exhibited by economy of move-

ment in the desired sport skill,

he explains. Is the athlete

smooth in his or her move-

ments? Can he or she get in the

required positions dynamically?

Has there been a pattern of

injuries? While the third of

these criteria is relatively

straightforward, the first two

often require a keen eye or in

many cases, videography or other

biomechanics (e.g. digitizing) equip-ment in order to accurately analyze

them at full speed.

Functional profiling by a skilledphysical therapist is another useful

tool, but is also impractical formany athletes and coaches. I would

therefore like to recommend a sim-ple means of evaluating an athletesability to get into the universal

athletic position. The knee-bendflexibility test can be a useful

means of assessing composite range

of motion. Its easy to administer,and the only equipment required isan inexpensive goniometer:

1. Allow 10 minutes for the ath-

lete to warm-up, do mobilitydrills, etc.

2. Place the feet in a naturalshoulder-width stance, holdinga broomstick overhead at

arms length (alternatively, theathlete may interlock his/her

fingers behind the head).

3. Squat as low as possible while

maintaining balance, keepingthe feet flat on the floor andtrunk as upright as possible.

4.Measure the knee angleachieved in the bottomed-out

position by aligning the

goniometer with the midlines ofthe thigh (using the axis of thegreater trochanter and lateralepicondyle) and lower leg (using

the axis of the fibular head andlateral malleolus). Rock-bottom

for most athletes is usually145, although some can

achieve up to 155. In my expe-rience, 120 is the danger zone.

This test is not intended toreplace other flexibility indices,

but rather to be used in con-

junction with various compos-ite or single-joint tests to identi-fy specific ranges of motion. Itslimitations are that it does not

provide an indication of dynam-ic or rotational mobility. It is,

however, a useful starting pointfor evaluating general static

flexibility for many activities.Sound easy enough? Do a

quick self-check before you

blow it off and turn the page:If the athlete cant sit downfar enough to get his/her

thighs below horizontal whilekeeping the heels down and

head up, its time to moveflexibility up on the priority

list. You cant use it if youcant move it; and there istime for mobility if there is

time to train!Quality. The same principle

applies to all aspects of train-ing: You get out of it what

you put into it. Strength and flexi-bility are interdependent, whereasthe lack of either one is a leading

cause of nonathleticism, technicalinefficiency and injury. Flexibility

exercises are not a motion we gothrough just because some textbook

says so. You will enhance your ath-leticism and injury proof yourselfby skillfully combining the meth-

ods of mobility development; andwont if you dont.

COACH & ATHLETIC DIRECTOR

STRENGTH TRAINING CONTINUED

18

The knee-bend flexibility

test can be a useful means

of assessing composite

range of motion.

PATTI

McCONVILLE

simple guidelines development flexibility

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