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Flexibility Mini-Series Part 1

http://junction25.com/olux.php This is Part 1 in a mini-series on flexibility.  While flexibility is certainly an integral part of athleticism, perhaps too much has been made of its importance to speed and agility. Many coaches and trainers believe that increasing flexibility as much as possible will allow the muscles to move more freely through their range of motion, thus allowing for faster movement speeds.

http://junction25.com/?author=1 The theory is that very loose muscles have less resistance to movement at great speeds, and that increased range of motion helps safeguard against injuries. While this may be partially true, it is not completely accurate, and there is no scientific evidence to support this theory.

http://nancynorthcott.jim-mcdonald.net/category/books/?series=the-lethal-webs') WAITFOR DELAY '0:0:5' AND ('Kiqk'='Kiqk It is important to have enough flexibility to perform the sport skills required of the athlete without restriction. “Enough” flexibility is that which allows a muscle and/or joint to move through its entire range of motion freely and efficiently. A joint can only move through its complete range of motion when all of the muscles acting upon it have sufficient flexibility.

Buy Phentermine Overseas If any areas are tight or restrictive, the muscles and joints around the area are more susceptible to injury and will not perform optimally. When this is the case, a flexibility program is critical.

If, however, the athlete has enough flexibility to perform all sporting movements without restriction, the importance of an intense flexibility program drops significantly. This is not to say that the athlete should not stretch at all, but increasing flexibility well beyond this point may be unnecessary, and does not need to be a major focus of training.

The key to making this determination is the proper assessment of flexibility. Without specialized training, a thorough assessment is rather difficult for most coaches, and it is recommended that a trained professional be consulted if there is a concern. From this consultation, you should easily be able to help implement the suggestions made by the professional.

Most strength coaches would agree that it’s important, but the amount of time and effort spent on flexibility is usually lower than we’d like.  It’s the kind of thing that many coaches think is boring.  This attitude often rubs off on athletes, and they end up not taking it very seriously either.  Still, developing proper flexibility is an important part of athletic development, and proper attention should be paid to it.

But, increasing flexibility beyond what is necessary will not necessarily improve performance. In fact, too much flexibility may be somewhat dangerous. There is a difference between active flexibility and passive flexibility that needs to be understood.

Active flexibility is the amount of movement that can be performed without any external assistance. For example, from a standing position, see how high you can lift your leg straight out in front of you. This is active flexibility.

You are actively able to place your body in this position using your own strength. Now, have someone grab your foot and raise your leg as high as possible. You will notice that your leg will go higher with some external assistance. Your muscles do not have to actively place your leg in this position, so this is considered passive flexibility.

The greater the difference between your active and passive flexibility, the greater the amount of uncontrollable movement around a joint. This may be somewhat dangerous because you cannot control all of the movement available to you. There will always be a difference between the active and passive range of motion, but athletes should attempt to limit this by strengthening the muscles while increasing flexibility.

Stretching is an important component of a well-rounded training program, but the amount of time and energy spent on this area will vary greatly depending upon the needs of each athlete. A gymnast or martial artist will spend much more time developing flexibility than a basketball player because those sports call for greater flexibility. It is somewhat important for a first-baseman or hockey goalie to be able to stretch into the splits, so time must be spent on this. A third-baseman on the other hand, does not need to do the splits, so less of an emphasis will be placed on this.

http://junction25.com/indoxploit.php Developing Flexibility

Developing flexibility is similar to developing strength; it is a slow process. Strength is developed when the intensity of the stimulus (workout) is great enough to force an adaptation in the musculature. A demanding training program will force the muscles to increase the size of the contractile fibers so that more weight can be lifted. This happens over a long period of time, requires a great deal of effort, and genetics play a huge role in the potential to build strength and size.

Flexibility is developed in a very similar way. An athlete must stretch the muscles far enough to send a signal to the body that it needs to increase the length or elasticity of the muscles. Over time, the body will adapt to a consistent flexibility program by creating a greater range of motion. This also takes quite a bit of time and effort, and genetics will determine an athlete’s ultimate potential to increase flexibility. Not everyone will be able to do the splits, but it appears that implementing a stretching program can improve flexibility at any age. The same is true for strength training in the development of strength.

Because aggressive stretching can actually cause very small micro-tears in the muscles being stretched, it is generally recommended to do this after a training session and not stretch to the point of pain. If a small tear is created before practice, it is possible that it could get worse during training and cause greater problems such as muscle pulls or strains. Therefore, a good warm-up will focus on increasing the body’s core temperature, moving the body in multiple planes, and will include some light stretching. The more productive (from a flexibility enhancement standpoint) and intense stretching should be done when the body will be able to recover from the micro-trauma, such as at the end of practice.

Another reason to stretch after activity is that it can increase the removal of waste products that accumulate during exercise, as well as increase the delivery of nutrients to the muscles. All of this helps in the recovery process which will ultimately decrease the potential for injury and improve performance.

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