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Flexibility is determined by the range of movement of a joint. Joint flexibility
is related to the nature of the joint structure, the condition of the
ligaments and fascia that surround the joint, and muscle extensibility.
A flexible range of motion is needed by athletes. There are two ways to
enhance flexibility: Static stretching, which increases flexibility, uses
passive techniques to change the structures of ligaments, tendons, and
muscles. The muscle is put into a stretched position and held (static)
for 6 to 15 seconds (sometimes longer); this is then repeated two or three
times. Secondly, ballistic stretching involves elongating a muscle to
its normal length and them bouncing gently against the end of the range
6 to 12 times, then repeating this action two to three times. Although
research has shown static stretching techniques to be as effective as
and possibly safer than ballistic stretching, ballistic stretching is
still a valuable means of increasing range of motion. And with principles
that elicit the stretch reflex and the serial elastic components of the
muscle to perform amongst others, jumping activities (plyometrics), it
may benefit the athlete to prime the muscles involved by performing controlled
ballistic stretching.
In remembering that flexibility and muscular elasticity have certain advantages for the athlete, there can be a point of diminishing returns. This is particularly true if the athlete does not pay equal attention to building strength to facilitate management of the increased flexibility. As mobility increases, stability decreases and vice versa. The athlete needs both stability and mobility (flexibility). Consequently, to increase mobility without increasing strength to control that mobility is counterproductive. Given the need for both flexibility (mobility) and strength, it would be wise for athletes of all ages to follow some basic guidelines for increasing mobility. Guidelines that will not only show them the safe and proper way to condition, but hopefully enhance their ability and improve their performance.
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