Flexibility training PDF Print E-mail
Written by Mihajlo Kostic   
Sunday, 27 June 2010 13:53




Flexibility in sports practice is defined as the ability to perform large amplitude motion. Deriving a large amplitude motion is restricted muscles and their span. Flexibility, as a basic motor capability has significant meaning in the physical and mental development of children, youth and athletes, because it:

- Reduces muscle tension, improves muscle coordination and intermuscular coordintion,

- Allows more free and easier movement,

- Increases the level of motor skills (coordination, speed, agility),

- Increase flexibility of connective tissue (stimulation connective tissue fluid production),

- Reduce the risk of injury to muscles, tendons and ligaments,

- Improves circulation of blood flow and other regenerative processes,

- Reduces muscle fatigue after training

- Reduces the severity of painful menstruation (dysmenorrhea) for women,

- Prolongs a sports career.

The most effective way to improve joint flexibility and range of motion is to regularly and systematic performing stretching exercises.

Our training system uses four training programs of stretching:

1st Static stretching

2nd Dynamic stretching

3rd Passive stretching

4th PNF stretching (PNF - proprioceptive neuromuscular facilitation)


Static stretching involves stretching constant streching of the whole musculature. Endurance in certain positions last for 15-20 seconds and is to be repeated twice.

Dynamic stretching is performed after static stretching and is used as warm up for the forthcoming sports activities. The aim is to increase the amplitude of movements that are specific for certain sports and recreational activities. Standing and moving exercises are performed.

Passive stretching is a program that is often used by athletes who have insufficient flexibility. It is often the case that football, basketbal and handball players experience lack of flexibility of the lower back and hamstrings thighs. Stretching is done by force exerted by a coach or a partner.

PNF stretching is a direct form of passive stretching.It is actually a combination of passive and static stretching. PNF stretching usually involves the use of a partner who resists isometric contraction and passively moves the joint through increased amplitude of movement.

Flexibility exercises in our programs are done in the introductory part of the pre-workout, then after the exercise of power and speed, as a form of active rest, and in the final part of the training as a form of recovery.

Figure 1 Strecing before and after sprinting


Last Updated on Thursday, 08 July 2010 01:43