Flexibility Training

Dedicated athletes looking for an edge in their field of competition need an exercise regimen based on four critical areas of training. These four areas are needed to increase speed, size, and power in any athlete and include (1) flexibility (2) core strength (3) explosive movements, and (4) the strengthening of the posterior kinetic chain.  When combined with an upper body strength routine one can almost guarantee improvement on the court, the field or the ice. In this piece, we’ll focus on the flexibility component of athletic training and conditioning.

Importance of Flexibility

Studies have shown that increasing an athlete’s flexibility not only decreases the chance of injury but greatly helps improve overall strength. If you lack flexibility, you limit muscular development through lack of range of motion AND risk injury. The problem with flexibility in athletics is incorporating it into your routine properly. Performing a ‘dynamic’ warm up before a workout, event or game instead of static stretching is the best option. A dynamic warm-up may include movements such as walking lunges, knee raises, butt kicks, arm circles and squats (using your own body-weight only).

Active Vs Passive Stretching

Passive stretching is not recommended for enhancing flexibility in athletic conditioning. It involves using an external force to push a joint beyond its active range of motion. Performing a standing calf stretch against a wall or using a partner to push you into a deeper stretch are two examples of passive stretching.

Instead of passive stretches, engage in ‘active’ stretching exercises. Active stretching involves using your own muscular strength and effort to hold a position. Active (isolated) stretching is safe and effective as you eliminate external forces. You must use your own muscle strength to achieve the desired range of motion. As the one muscle contracts the target muscle (opposite the contracting muscle – the one you want to stretch) relaxes and lengthens.

An ‘active’ stretch for the chest would be extending your arms out to the sides and pulling back or retracting your shoulder blades. To actively stretch the hamstrings, extend your leg straight in front of you and relax it by contracting the quadriceps. When you contract your quadriceps, your brain sends a signal to your hamstrings to ‘relax.’ This allows you to achieve a deeper stretch without force.

Now that we’ve covered flexibility, we’ll move on to the second major component in athletic training and conditioning: core strength.

Yoga styles

Yoga by definition means “union” and has been around for thousands of years. The mind-body benefits of this form of exercise are endless. Practicing yoga on a regular basis promotes flexibility, relaxation, tones your muscles and can reduces stress, for starters. There are many types or styles of yoga. Whether you are a beginner, intermediate or advanced exerciser, start with a basic routine. Keep in mind that yoga is a completely new challenge that can work your body in a way it has never been worked before. Listed below is a rundown of some of the popular yoga styles. Several ‘styles’ serve as an ‘umbrella term’ for various types of yoga classes within each category (or sub-categories).

Five popular yoga styles

Hatha-  a great style for beginners, hatha yoga encompasses various class styles but tends to be slower-paced and gentler than other forms. For this reason it is an excellent option for individuals that desire to lay a solid foundational understanding of the basic postures and poses and/or who may be beginners to the practice.

Vinyasa- like Hatha, this term also encompasses a variety of class styles. It is comprised of a sequence of yoga postures connected with your breathing. They are designed to create a seamless ‘flow’ throughout the practice.

Ashtanga- or ”power yoga” is more a more physically demanding style of yoga practice with an emphasis on muscular endurance as well as flexibility – it offers a rigorous workout.

Bikram- or “hot yoga” includes a sequence of 26 yoga poses performed in a heated room. It is not uncommon for Bikrim classes to last 90-minutes.

Iyengar- the focus of this style of yoga is on proper body alignment and includes the use of props and/or accessories to facilitate the correct body position for each pose. Typically, there is an emphasis on holding the postures for a longer period of time instead of flowing quickly from one pose to the next.