11.3 Flexibility and Mobility Training for Athletes

Flexibility and mobility training are crucial for athletes to enhance performance and reduce injury risk. This section explores the benefits of these practices, their importance in various sports, and different stretching techniques like static, dynamic, and PNF.

Integrating flexibility and mobility work into an athlete's training program requires careful periodization and tracking. The notes cover programming strategies, assessment methods, and how to tailor approaches to individual needs and sport-specific demands.

Flexibility and Mobility for Performance

Benefits of Flexibility and Mobility Training

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• Flexibility refers to the range of motion around a joint, while mobility encompasses flexibility along with strength, coordination and balance of a joint through its full range of motion
• Both flexibility and mobility are important for athletic performance
• Increased flexibility and mobility improve posture, reduce muscle imbalances, decrease risk of injury, and allow athletes to perform movements with proper form and technique
• Flexibility and mobility training enhances muscle elasticity and length-tension relationships, allowing muscles to generate force more efficiently during athletic movements (sprinting, jumping)
• Regular flexibility and mobility work alleviates muscle soreness and stiffness, aiding in recovery between training sessions or competitions
• Certain sports rely more heavily on flexibility and mobility for optimizing performance (gymnastics, swimming, martial arts)

Importance for Specific Sports

• Sports with greater ranges of motion require a higher degree of flexibility and mobility to execute technical skills and prevent injury (dance, diving)
• Athletes in contact sports benefit from increased flexibility and mobility to absorb forces and avoid injury during collisions or tackles (football, rugby, hockey)
• Overhead sports demand adequate flexibility and mobility of the shoulder girdle to maintain proper technique and avoid overuse injuries (tennis, baseball, volleyball)
• Endurance sports require flexibility and mobility to maintain efficient form and prevent repetitive strain injuries over long durations (distance running, cycling, rowing)
• Sports with rapid changes of direction necessitate hip and ankle mobility to execute agile movements and reduce risk of lower extremity injuries (soccer, basketball)

Stretching for Different Sports

Static Stretching

• Static stretching involves holding a stretch position for 10-30 seconds and is best performed after a workout or as a standalone session to increase flexibility
• Examples of static stretches include seated toe touch for hamstrings, standing quad stretch, and doorway chest stretch for pectorals
• Static stretching may temporarily decrease power output if performed before a workout, so it should be saved for after training or on rest days
• Holding static stretches for 30 seconds or more can elicit changes in muscle length and flexibility over time

Dynamic Stretching

• Dynamic stretching uses controlled, sport-specific movements to prepare the body for activity
• Dynamic stretches should be used as part of a warm-up routine to increase blood flow, muscle temperature and excitability of the nervous system
• Examples of dynamic stretches include walking lunges for hip mobility, leg swings for hamstring activation, arm circles for shoulder mobility and trunk rotations for thoracic spine mobility
• Dynamic stretching should progress from slower, smaller movements to faster, larger movements that mimic the demands of the sport
• A proper dynamic warm-up can take 10-15 minutes and result in mild sweating before the main activity begins

Mobility Exercises

• Mobility exercises incorporate full-range strengthening of a joint and can be performed pre- or post-workout
• Examples of mobility exercises include deep goblet squats for hip and ankle mobility, inchworm walkouts for hamstring and thoracic spine mobility, and thoracic spine rotations on a foam roller
• Mobility exercises use body weight, light resistance or equipment like bands or balls to strengthen a muscle through its entire range of motion
• Mobility work complements flexibility training by ensuring the newly acquired range of motion can be actively controlled and utilized in sport-specific movements
• Mobility exercises can be included as part of a dynamic warm-up, as active recovery between main sets, or as a cool-down after training

Static vs Dynamic vs PNF Stretching

PNF Stretching Techniques

• PNF (proprioceptive neuromuscular facilitation) stretching involves both stretching and contracting a muscle to increase range of motion
• The most common PNF techniques are hold-relax and contract-relax, which are best performed with a partner or trainer
• The hold-relax PNF method involves passively stretching a muscle, then having the athlete contract that muscle isometrically against resistance for 6-10 seconds before relaxing into a deeper stretch
• The hold-relax technique is repeated for 3-4 cycles, with each stretch being held for 10-30 seconds
• The contract-relax PNF method involves contracting the opposing muscle group first, then relaxing into a passive stretch, and repeating the process to increase range of motion
• PNF stretching is an advanced technique that can rapidly increase flexibility, but it requires proper instruction and communication between the athlete and coach

Comparing Stretching Methods

• Static stretching is best for increasing overall flexibility, but may temporarily decrease power output if performed before a workout
• Dynamic stretching is ideal for warm-ups to prepare the body for activity by increasing blood flow, muscle temperature and nervous system excitability
• PNF stretching is an advanced technique that can lead to rapid gains in flexibility, but requires a partner and may cause more muscle soreness than other methods
• A combination of static, dynamic and PNF stretching can be used throughout an athlete's training program to optimize flexibility and mobility
• The type of stretching emphasized should depend on the individual athlete's needs, sport demands, and current training phase

Integrating Flexibility and Mobility Training

Periodization and Programming

• Flexibility and mobility training should be included in an athlete's program year-round, with the type and volume of work matching their current training phase and goals
• In the offseason or for general maintenance, 2-3 dedicated flexibility sessions per week are recommended, each lasting 20-30 minutes (yoga, static stretching routines)
• During the preseason or for sports requiring higher degrees of flexibility, the frequency can be increased to 4-5 times per week, with 1-2 sessions being PNF stretching
• Flexibility and mobility exercises can be performed on rest days or after low-intensity workouts to encourage recovery and tissue adaptations
• On higher-intensity or competition days, static stretching volume should be reduced to avoid decreasing power output, while dynamic stretching and mobility work can still be maintained

Tracking Progress and Assessing Needs

• Tracking progress in flexibility and mobility over time using goniometer measurements or functional movement screens can ensure the athlete is meeting their sport-specific needs
• Regular assessments of flexibility and mobility can identify asymmetries or limitations that need to be addressed in the athlete's training program
• Keeping a flexibility and mobility log with subjective feedback on muscle tightness, soreness and ease of movement can provide valuable information to adjust programming
• Coaches should communicate with athletes about their perceived levels of flexibility and mobility to create an individualized approach that optimizes performance and prevents injury
• Reassessing flexibility and mobility at the end of each training phase can guide the progressions and modifications needed in the next phase to support the athlete's goals