FORMS OF FLEXIBILITY TRAINING

Increasing range of motion can be done by one or more forms of stretching. Stretching is simply moving
a body part past a point of resistance in the range of motion. Stretching can be done using a variety of
techniques. These include static stretches, dynamic stretches, ballistic stretches and proprioceptive
neuromuscular facilitation (PNF) or active stretches.

Static stretching involves slowly stretching to a point of resistance and holding that position for a given
amount of time. This type of stretching allows a muscle or muscle group to relax and lengthen in a
controlled manner. Bending over and touching your toes while keeping the legs straight is one of the most
common examples of a static stretch.

Dynamic stretching involves more functional movement and uses sport-specific actions to produce the
desired stretch. Dynamic stretches such as the lunge-walk or alternating high kicks are a great way to
prepare soccer players for the actions required in training and games.

A ballistic stretch involves using active or bouncing movements to achieve the desired range of motion.
Unlike static stretches, the end position is not held. For instance; in the static stretch example given
above, instead of bending over slowly to touch the toes and holding this position, the player would reach
down quickly and forcefully. As soon as the required position is attained, they would return to the starting
position. Ballistic stretches can be used for exercise preparation but can cause serious injury to muscles
and connective tissues.

PNF stretching is usually done with the assistance of a partner and includes both passive and active
movements. This type of stretch involves reaching to the limits of motion, doing an isometric or static
contraction against resistance from a partner, and then moving the involved body-part past the previous
limit of motion. At this point, the player will once again engage in an isometric contraction (Figure 2.1).
PNF stretching is very effective for increasing flexibility but should only be used after intense training
sessions or matches, or as recovery technique.

a) b)
Figure 2.1 Proprioceptive Neuromuscular Facilitation (PNF) Stretch for the Hamstrings