FLEXIBILITY TRAINING PROGRAM
FREQUENCY, DURATION, & INTENSITY OF STRETCHING • Stretching twice a week for 5 weeks is proven to significantly increase the flexibility level (Saunders, 1979). • It is recommended to do 5 to 10 minutes of general warm up in order to make the muscle stretch easily because it will help the blood circulating throughout the muscles. • It is suggested to do warm up that is similar to the specific activity needed. • For instance, walking and jogging. • Once finished, stretches should be held until mild discomfort, but not pain and hold for about 30 seconds.
WHEN SHOULD AN ATHLETE STRETCH? • Prior to practice and competition Athlete need to stretch prior to practice and competition because it will increase the ROM and improve functional abilities which can help in athletes’ performance. Stretch also can increase the muscle and tendons elasticity thus reduce the chances of common injuries like muscle strains.
• Following practice and competition Stretching after practice or competition will facilitate the ROM improvements. It will help in muscle relaxation. Stretching should be done within 5-10 minutes post activity. This will help to decrease the athletes’ muscle soreness and stiffness.
EXAMPLES OF FLEXIBILITY STRETCH • Hamstrings • Calves • Triceps • Wrists’ • Quadriceps • Single hip rotation • Shoulder rotation • Neck rotation • Side leg raise
REFERENCES • Bill Foran, High Performance Sports Conditioning: Modern Training for Ultimate Athletic Development, 1st ed.. Human Kinetics, 2001, ISBN: 978073600163 • • Thomas R. baechle & Roger W. Earle, Essentials of Strength and Conditioning, 3rd ed.. Human Kinetics, 2008. ISBN: 9780736058032
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