Develop Your Flexibility

SKILL Related Components 

• Co-ordination
• Balance
• Agility
• Power

Many of the components overlap during training and performance but specific sessions and workouts should be created in order to enable the maximal development of the certain strengths or weaknesses.

For discussion in this blog I have chosen the much admired component of leg flexibility!

Flexibility can be defined as the ‘extent to which a joint can be moved through its normal range of movement’.

It goes without saying that by increasing this range of movement performance can be increased and risk of injury reduced. In addition it is also fair to suggest that the more flexible the individual is the more mobile they will be in performance. Further benefits may include greater body awareness and relaxation which ultimately can have implications on skill acquisition and analysis.

The different types of FLEXIBILITY and STRETCHING

Recommendations for stretching change from year to year and even from expert to expert; in brief I have highlighted the following methods and techniques.

1. Dynamic Flexibility – involves the dynamic movement of a limb through a specific full range of motion, it can include progression in height and speed.

For example -

• Straight leg raises – front, side and rear (simulated back kick position).
• Knee circles, lunges.

All exercises can be done with or without a chair, wall or punch bag for support and stabilising of movements.

This is a good type of stretch to do daily and also early on during your workout (warm-up) as it should simulate the movements and actions to be later performed in your session hence being quite a sport specific drill. It is unlike static, isometric or PNF stretching as the final end position is not held.

Dynamic stretching is also highly recommended prior to competition or performance rather than the other more intense and tiring forms of flexibility and stretching.

2. Static Active Flexibility – this refers to the ability to stretch the antagonist (relaxing) muscle using only the tension in the agonist / prime mover muscle.

For Example – holding out a specific technique or position.

This form of flexibility requires strength in the opposing muscle group to that being stretched and is an effective way to develop active flexibility, for example whilst throwing out multiple repetitious kicks and being able to hold it out high.

3. Static Passive Flexibility - This is a controlled stretch where the individual relaxes into the stretch, holding the position via the weight of their own body, often referred to as relaxed stretching.

For Example – A straddle stretch or free-hanging toe touch

This type of stretch is more frequently described as an intermediate intensity stretch so can be done with most sessions but is suggested at the end of a session and more specifically at the end of one that is focused on stamina or muscular endurance as fatigue can often make it difficult to perform some of the more intense forms of stretching.

4. Isometric Stretching – this is a method of stretching whilst the muscles are in contraction and is one of the methods most specific to martial arts kicking (often closely associated with similar static passive flexibility stretches)

For Example – Suspended positions, full weight bearing postures where you squeeze or pinch the floor and upon relaxing you extend the length of the stretch.

A second purpose of isometric stretching is to develop strength in stretched positions but apply with caution as risk of injury is high.

As isometrics are one of the most intense forms of stretching it requires sufficient rest and recovery periods and is not really suitable for those under the age of 18 years (as the body is still developing). Nor is it a suitable stretch during a warm up or prior to a competition or performance, it is ideally done at the end of a strength based session.

Further types of flexibility include –

• Ballistic – sometimes compared with dynamics but ballistic stretching uses more of a jerking, bouncing or bobbing motion to increase muscle length. Due to its nature this method can mean the individual is more susceptible to injury.

• P.N.F. (proprioceptive neuromuscular facilitation) – this method involves both passive or active techniques in order to promote muscular reciprocal inhibition. Arguably one of the most effective forms of flexibility along with isometrics but can, in most instances, overlap with previous mentioned techniques.

This method can include a ‘hold and relax’ stage, ‘contract and relax’ stage and then a ‘hold and relax with opposing muscle contraction’ phase. The best example is this is that of a partner based stretch against the wall for example pulling your leg to the ground then relax lift the leg and so on. In an individual context it can be delivered with weights for example abductor flies or even a pulley system.