This post originally appeared on www.coachesnetwork.com

In the pursuit of making athletes bigger, stronger, and faster, today’s strength and conditioning coaches and sport coaches are faced with many obstacles. Outside the realms of program design and individual instruction, a coach is challenged with scheduling, staffing, and time constraints. A constant question is: With a limited amount of time to spend with athletes, which conditioning components take precedent?

More often than not, flexibility is the first component that ends up being neglected. However, many athletes today have very poor flexibility, and ignoring this can make your entire strength program inefficient.

WHY STRETCH?

Why is flexibility so important? Without adequate range of motion, an athlete will not get the most out of a strength program. When an athlete begins Olympic lifting, they usually exhibit common technical faults. Errors include improper back position, incorrect weight distribution, excessive trunk flexion, and poor knee tracking. These errors are directly related to lack of flexibility in the hips, upper and lower legs, and shoulders.

Increased flexibility in the hips, shoulders, and lower legs can dramatically increase the athlete’s practical range of motion. This increased ROM then allows the athlete to move more efficiently in their Olympic lifting sessions.

Greater flexibility also improves speed and agility. Most athletes have some technical flaws in their running and movement mechanics, and without adequate flexibility, fixing those flaws is difficult. For an athlete to powerfully accelerate, quickly decelerate, and efficiently change directions, they must be able to lower their center of gravity and manipulate their limbs with little to no internal resistance. Flexibility is the key to proficiently and efficiently executing these biomechanics.

A flexible athlete is also less likely to become injured. Functional flexibility allows athletes to move fluidly and efficiently without resistance into athletic positions. When a certain joint or joint complex is limited in range by tightness, the athlete is limited in function and there is increased risk of injury.

Above all, athletes who can sprint without having their stride length limited by tight hamstrings, hip flexors, or anterior shoulders, and who can quickly drop their center of gravity in the acceleration or deceleration phase uninhibited by tight hip rotators, are athletes who can perform closer to their greatest athletic potential.

When athletes have poor flexibility, many coaches simply tell them to stretch on their own without any instruction or supervision. This is where a strength and conditioning program can break down. The strength coach or sport coach needs to provide a specific program for the athletes and make sure that the athletes know proper stretching technique.

Todd Rice, currently the Head Strength & Conditioning Coach at the University of Pittsburgh and formerly at Boston College, takes a proactive approach to increasing an athlete” flexibility. Todd’s program primarily employs active isolated stretching principles (AIS). AIS is the innervating of a muscle (the agonist) to contract resulting in the opposite muscle (the antagonist) becoming inhibited and relaxed. The principle of reciprocal inhibition allows the muscle to lengthen without evoking a stretch-reflex contraction. This creates greater muscle length without any associated micro-trauma.

In Todd’s program, athletes stretch one muscle group at a time, thus actively contracting the muscle opposite the targeted group. The muscle is stretched gently (not to full range or discomfort) for two to three seconds. The stretch is released before the muscle senses the stretch and utilizes the protective contraction, facilitated by the excitatory proprioceptor, or the “The Muscle Spindle.” This is repeated four to 12 times each session.

Some of the stretches are performed with partners and others are conducted without assistance. At the beginning of each season, the coaches do more of the stretching to assure proper form and execution. Once the athletes learn the stretches, they stretch each other while the coaches supervise.

Below is a sampling of some of the stretches used in Todd’s program. Note that the first three are part of the “Sprinters Series,” which develops flexibility in the deep rotators of the hips. Each of these three stretches are done twice, first with active static stretching for 30 seconds, and then again for four to 12 reps with AIS.

Single-Leg Stretch: In this stretch, the athlete lies supine with the left leg straight and the right knee bent into the chest with the foot externally rotated and dorsiflexed. A partner kneels on his or her right knee facing the athlete, and places their right hand above the athlete’s left knee on the thigh to minimize iliopsoas shortening. The partner places their left hand below the athlete’s left bent knee with the athlete’s right foot on the partner’s abdomen, and the partner applies pressure down (toward the floor) and back (toward the shoulder). The process is repeated for the other leg.

Double-Leg Heels on Thighs: Have the athlete lie supine with both knees bent in toward the chest. The feet are externally rotated and dorsiflexed and in line with the knees. The athlete places his heels low on the partner’s thighs. The partner faces the athlete, takes a wide stance, and applies pressure down and back with hands low on the hamstrings.

The athlete should visualize and try to focus on the six deep rotators (piriformis, gemellus superior, gemellus inferior, obturator internus, obturator externus, and quadratus femoris), which collectively originate from the inferior lateral portion of the sacrum and various portions of the ischium and insert on the greater trochanter. With this focus, the athlete should be able to contract the deep rotators through external rotation of the hips. This contraction technique takes both time and good instruction to accomplish.

Double-Leg Feet on Shins: This stretch is quite similar to the heels on thighs stretch. With the legs wider and lower than with the heels on thighs stretch, this movement involves both the deep rotators and the adductor complex.

Hamstring Stretch: Lying on his or her back, the athlete lifts the right leg up to their potential range of motion either with a stretch rope or with assistance from a partner, and straightens the left leg. They first contract the quadriceps muscle group and pull with the hip flexors, then stretch the hamstrings for two to three seconds. This is repeated four to 12 times. Dorsiflexion of the foot will incorporate the gastroc and soleus complex, where plantar flexion will isolate the hamstrings.

Four-Point Lateral External Rotator: This stretch is often performed incorrectly. To start, the athlete gets into the “all fours” position, with knees and forearms on the floor. The athlete allows the knees to spread until a comfortable adductor stretch is achieved. The main focus of this stretch is for the athlete to push his or her hips straight back focusing on the deep rotators of the hips. The buttocks do not move inferior, but slide straight back. Normal range of motion is minimal.

The intent of this stretch is to target the pectineus and the iliacus muscles, which are internal hip rotators. Since both muscles insert on and just below the lesser trochanter of the femur, it is important to keep the pelvis neutral and the back flat while pushing the pelvis away from the femur.

Hip Flexor Stretch: The lunging hip flexor stretch is performed by the athlete on both sides of the body. The left leg is extended into the lunge position with the knee over the arch of the foot, yet not protruding over the toes. The right leg is extended straight back with the weight on the toes. It is very important that the athlete’s back is flat and the torso is upright.

This stretch is enhanced and can be active static if the athlete contracts his or her right gluteus maximus muscle to incorporate reciprocal inhibition for the iliopsoas muscle (iliacus and psoas major and minor). Because the psoas major and iliacus portions of the iliopsoas complex insert on the lesser trochanter, slight internal rotation of the right hip (by pointing the toes in 20 degrees) will lengthen the iliopsoas and increase the stretch.

After these static and active isolated stretches are completed, athletes perform a dynamic flexibility warm up. These exercises consist of knee tucks, butt kicks, triples, walking lunges, and hip rotators, among others.

Flexibility training does not start and end with increasing the athlete’s range of motion. With a program in place that incorporates flexibility training into a full strength and conditioning regimen, your athletes will be able to successfully complete their strength and speed workouts, and they’ll carry these improved fitness levels onto the field.

This article was provided by Training and Conditioning

By Vern Gambetta

Seldom does a flexibility deficiency appear in isolation–it is usually related to a deficiency in strength and sometimes posture. The qualities of flexibility and strength are closely related. Many times, the so-called “tight” individuals can significantly improve flexibility by undertaking a good, sound-balanced strength-training program. Here are my thoughts on when and how to implement one.

In terms of training, flexibility is considered a separate unit. It should be addressed daily. Like any other training component, variation must be programmed into the flexibility routines. Flexibility is not a warm-up! It is not part of the warm-up, nor is it the major focus in the warm-up. As a separate training unit to address specific deficiencies, flexibility is best placed after warm-up.

The rule of thumb to remember is warm-up to stretch, do not stretch to warm-up. My experience has shown static stretching is best placed at the end of the workout as part of a cool down. Placed there, it serves to restore the muscles to their resting length, which will reduce soreness and enhance recovery for the next workout.

If you are intrigued by the thoughts of veteran conditioning coach Vern Gambetta, you will want a copy of his exciting new book, Following the Functional Path: Building and Rebuilding the Athlete.
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For optimum results, flexibility exercises in the warm-up should be active to facilitate the excitation of the nervous system to create a readiness for movement. The tempo of the stretches used in warm-up is stretch–hold one count–relax and repeat three times and then move onto another body part. The purpose of stretching in warm-up is neural activation. Passive or static stretching has a relaxing, calming effect. That is appropriate for the cool down or in a recovery

Deficiencies in range of motion can be remedied quite quickly, but sufficient work must be done to maintain those gains and to make sure those gains transfer to the activity. I have found it most effective to work on flexibility several times a day in shorter sessions. These sessions should be designed to meet the individual athlete’s needs.

There are many tools to improve flexibility. The most available and adaptable tool is gravity. It is always available, easy to use, convenient and effective.

A balance point in the form of a rail, hurdle, or a bench can help to enhance gravity. And towels or ropes can be used as an aid in stretching, used to gain a lever advantage.

Vary the duration of the stretch. For developmental stretching, hold the end position in a range of time from ten to thirty seconds. Repeat the stretch three to five times.

Although not substantiated by research, my experience has shown that stretching for 15-20 minutes, approximately two hours after the last workout of the day, is very effective in terms of reducing soreness and enhancing recovery. I have also seen its usefulness in making noticeable range of motion gains.

According to Thomas Kurz, “Flexibility Training is speed-specific because there are two kinds of stretch receptors, one detecting the magnitude and the speed of stretching, the other detecting magnitude only. Static stretches improve static flexibility and dynamic stretches improve dynamic flexibility, which is why it does not make sense to use static stretches as a warm-up for dynamic action.”

The amount of work (time devoted) to maintain flexibility is significantly less than the amount of time needed to develop it. In dynamic flexibility work there are no sudden movements; the movements are controlled and flowing.

Dynamic flexibility work will improve elasticity of muscles and ligaments. It consists of arm swings, leg swings, trunk rotations, reaches and bending to stimulate blood flow and wake up the nervous system.

Static stretches should follow dynamic stretches. Static stretching can be counterproductive if placed before a workout requiring explosiveness, speed or agility. Immediately following static stretching the muscles are less responsive to stimulation and coordination is thrown off. Static stretches interfere with the activity of tendon reflexes. This underscores the importance of carefully choosing the type of flexibility to be used relative to the type of workout. This is all part of a good plan.

Vern Gambetta, MA, is President of Gambetta Sports Training Systems in Sarasota, Fla. The former Director of Conditioning for the Chicago White Sox, he has also worked extensively with basketball, soccer, and track and field athletes. He is a frequent contributor to Training & Conditioning. Vern also maintains his own blog. To purchase a book containing a collection of his writings, click here.

Below are two great static stretches to help warmup the hips, quads, glutes and lower back. These are great to have your athletes perform as they can help with hamstring tightness.

In the clip below, Jeremy Fischer, Head Coach and Lead Instructor at the Chula Vista High Performance Training Center/USA Track and Field, demonstrates two effective stretches to work these major muscles.

These two stretches are from a DVD devoted to improving an athlete’s athleticism. For more info about this DVD click the link 100 Drills for Developing Athleticism in Any Sport

The YouTube video has sound, so please make sure that your sound is turned on