Task: Complete the following definition;
The benefits of flexibility
It's no secret - the flexibility aspect of a workout is
Flexibility is
the easy part to hurry or even skip altogether. Come
on be honest...we've all done it! But it is a major
component of fitness and conditioning and must not
be treated as second-class. The currency of aerobic
capacity and strength is greatly weakened without
the addition of flexibility.
So how important is this afterthought of stretching to
game players? Extremely! Not only can the
individuals decrease risk of injury but the flex length
of the muscle means longer strides, improved speed
and agility. In recent years it has become accepted
that stretching before exercise isn’t advised and can
create risk of injury, so muscles should first be
thoroughly warmed up and joints well mobilised.
Take a look at most sports, anything that requires a
swing motion, either with a bat, club, racquet or ball
will be improved by a wider range of movement
(along with technique). Injury often occurs from a
reach just beyond the muscles flexibility or from
poor tracking of a joint. The knee is a good example.
Much knee discomfort can be avoided from an even
stretching of the front, inner and outer quadriceps.
Flexibility and antagonistic
muscles
Equally important is the even flexibility of opposing
muscles. A martial artist may have superb hamstring
flexibility but is the quad as pliable? The variation of
muscle condition continues. For instance it could be
that the hip flexor muscle is long and flexible but it
could be weak, unreactive or can’t sustain extension
for very long. So shortening long muscles,
strengthening weaker ones and lengthening shorter
ones is part of the balance.
What can team sport players
learn from ballet dancers?
Few pull this off better than high level ballet dancers
and gymnasts. As high as they can swing their legs
TASK:
they can maintain the same in height in a slow
controlled leg lift. No wonder some elite sports have
List some of the f
itness tests that are suitable f
turned to the ballet world for additional expertise in
flexibility of team spor
strength, flexibility, control and coordination.
and what par
t pla
y
or testing the
ers. S
tate the name of the test
ts of the body it tests the f
lexibility of.
Watching a male ballet dancer lift his female partner
NEED HELP?
of 45/50 kilos in one shoulder press, whilst
http://www
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Go to
itmap.co.uk/ex
maintaining perfect balance and form, is an
ercise/tests/f
index.htm
lexibility/ impressive sight. Any successful dancer was training
by 5-years-old so we can't expect to just turn up late
Flexibility T
and attain the same extraordinary standards, but we
est 1
can use their experience?
As a former dancer I've committed to maintaining my
flexibility. It is vital to my daily activities and
insurance for later life when flexibility is imperative.
Flexibility T
est 2
With a few weeks dedication everyone can increase
their controlled range of movement and apply it to
running, throwing, hitting, kicking, jumping or
whatever their sporting pursuit demands. If the body
can 'go to places' efficiently and effectively without
distress or shock whilst executing a move or drill
Flexibility T
est 3
with power, precision and timing - flexibility is
critical.
SEPTEMBER 2008 : SPORT IQ 14-16 17