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Performance Enhancement

Performance Enhancement. Flexibility and Athletic Performance. 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.

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Performance Enhancement

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  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 10-30 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 10-15 seconds • Move to a new stretch position beyond the original starting point

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