THE MAIN PURPOSE of your flexibility program is to lesson the possibility of injuries. Warming up and stretching works to prevent costly strains and muscle tears among your players.
The reason for warming up is to raise the general temperature of the body and deep muscles. This makes muscles more pliable, lending itself to greater movement and aids in the prevention of muscle soreness.
Strength Training, Flexibility
There is a common misconception that there is a trade off between strength and flexibility. If you neglect your flexibility in order to strength train, your players will be on the losing end of that battle. A missing component to your overall conditioning program does no one any good.
Stretching increases muscle performance. Increased flexibility will give muscles greater range and speed of motion.
Speed is hindered without the use of proper stretching techniques, since the muscles have to work harder to bring about maximum stride length. This extra work will result in a greater loss of energy. Creating and maintaining proper flexibility will increase speed and give your athletes the ability to compete longer and harder.
There should be no time limit or competition during stretching. You want your players to stretch in relation to the workout and tough sessions call for a greater “flex” session.
Key Points For Stretching:
- Breathe deeply and relax.
- Ease into all positions.
- Everyone has different levels of flexibility.
- Never force a stretch.
- Stretch at the beginning and end of your training sessions.
- Hold each stretch for 20 to 30 seconds.
- Never bounce while stretching or stretch beyond the point of comfort.
- Concentrate on the muscles being stretched and take them through the full range of motion.
Dynamic Stretching
This type of stretching involves the moving parts of your body and gradually increases reach and speed of movement. It consists of controlled leg and arm swings that takes your players gently to the limits of their range of motion. Dynamic stretching can be very effective as a warm up before practices and games.
Static Stretching
Many athletes and coaches use the term “passive stretching” and “static stretching” interchangeably. However, there is a big difference. Static stretching involves holding a position. You stretch to the fullest range of motion and hold it there.
With a passive stretch, your players are relaxed and do not exert on the muscle. Instead, the exertion tends to come manually or mechanically.
PNF Stretching
PNF is short for Proprioceptive Neuromuscular Facilitation and is currently the rage with conditioning coaches. It’s a combination of passive stretching and isometric stretching to achieve maximum static flexibility.
A PNF stretch consists of isolating a muscle and starting with a passive stretch, then contracting the muscle isometrically against resistance while in the stretched position. Then passively stretching the muscle again through the resulting increased range of motion.
PNF stretching usually requires a partner to provide the resistance against the isometric contraction and then later to passively take the joint through the increased range of motion. PNF stretching takes advantage of the sudden “vulnerability” of the muscle and its increased range of motion by using the time immediately after the isometric contraction to train the stretch receptors to get used to this new and increased range of motion.
It’s important to note that a stretched muscle should be relaxed and rested for at least 20 seconds before performing another PNF technique. This technique is very strenuous and should be performed on any given muscle group no more than once a day.
Make The Time
Having your players take the time to stretch can be a big commitment, but is worthwhile. Your players should stretch every day, whether or not they workout. But stretching 3 days a week is probably enough to maintain good muscle health.
Stretching should be given the same consideration as lifting and eating. Athletes who are committed to stretching can be assured that they will reap the benefits in the long run.