Flexibility

Flexibility can be seen as the range of movement (ROM) at a joint or series of joints. Athletes require good flexibility to allow them to perform the tasks that are necessary for their sport. For example, a sprinter requires excellent ROM around the hip and pelvis area to allow optimal stride length optimal power output.

An increase in flexibility can be achieved by various forms of stretching, all of which are beneficial. Two common types of flexibility training include:

Dynamic Stretching - stretching the muscle in a dynamic fashion similar to the way it is about to be used. This method involves movement and gradual increases in ROM. For example, a leg swing (such as a pendulum swing) is a good dynamic stretch to open up the hip through the hip flexor and hamstrings areas. Dynamic flexibility should be used prior to activity and be included in the warm up.

Static Stretching - the muscle is placed in an extended position and held (static) for a period of 20 sec - 2 mins. It is important that there is no bouncing or ballistic movement when the stretch is being performed. Static stretching should be performed after exercise in order to maintain flexibility, or as a separate session to increase flexibility. Some research suggests that static stretching prior to competition may contribute to decreases in power, balance, proprioception and control of movements.

Stretching may also aid in the mental and physical preparation of an athlete prior to performance, and controversially, minimise your chance of injury and decrease muscle soreness.