Flexibility training and it’s role in sports performance
Flexibility is a frequently neglected aspect of physical fitness in the general population and is arguably absent in many athletic and sports performance programs. Flexibility is the ability to move muscles and joints through a full normal range of motion. Despite its importance in sports performance, flexibility often takes a back seat to strength training for many athletes which inevitably limits their performance. According to the American College of Sports Medicine, flexibility is one of the essential qualities for acquiring and developing human physical conditioning.
Bradenton Sports Performance Owner, Niels Renzenbrink, often uses a “bow and arrow” metaphor to explain the role flexibility plays in athletic performance. Flexibility works in concert with mobility and strength and can be conceptualized as the bow string in the analogy. When firing an arrow, distance and accuracy will be compromised if the bow string isn’t sufficiently flexible. Assuming sufficient strength to pull the arrow back and that the bow string is moving with sufficient range of movement along the pivot, the arrow will not fire optimally if the bow string does not flex.
The Critically Important Role of Flexibility in Sports Performance
Developing flexibility through training can decrease soreness and stiffness which is particularly important for athletes who train at much high frequencies and intensities. To achieve peak performance, an athlete must utilize the full length of the muscle for power and strength. Tight muscles will limit explosive movements like many of those involved in athletics. Flexibility also contributes tremendously to the mobility of joints. In sports that require cutting, side to side acceleration (think about tennis), and deceleration at a high intensity, ankles need to be very mobile. Having mobility helps the body compensate for unnatural movements like those in sports. The degree to which flexibility is beneficial differs from sport to sport which makes getting advice from an experienced strength and conditioning coach important.
Static Vs Dynamic Flexibility
Athletes are sportspersons who are engaged in sporting activity. Athletes may compete for their country, club, or school, among other things. Practice makes perfect, but practicing without proper conditioning can lead to injury. To avoid injury, stretching exercises are key. The following are examples of sports performance training stretches that will improve your performance at your sport: hamstring stretch, calf stretch, quadriceps stretch, piriformis stretch, and gluteus maximus stretch.
Incorporating flexibility in your strength and conditioning program
Flexibility is determined by muscle elasticity and length, joint structure and nervous system. While hereditary determines joint structure, muscle elasticity and length and the nervous system can be positively impacted by regular flexibility training. It is important that athletes undergo a thorough assessment prior to beginning a strength and conditioning program which will guide the trainer’s flexibility programming. Any current or previous injuries are taken into consideration. It is the job of a coach or trainer to know the normal range of motion for each muscle group and to ensure the athlete achieves and maintains these standards. Contact us today for your free initial consultation.
