I see and hear of injuries from demanding training schedules a lot during my consultations and every time, it’s down to insufficient or a non-existent flexibility focus.
Flexibility is critical in sport because of the joint stress associated with dynamic multi-joint movements. Lack of range of movement can lead to injury and a reduction in speed, agility, strength and endurance potential.
If you want to increase your range of movement, you need to include regular stretching sessions in your programme. The main emphasis during these sessions is that you hold each stretch for a longer period of time and during a dedicated session i.e. not as a pre-workout stretch. Yoga is fantastic for this. I participate in a Vinyasa Flow yoga class once per week and have noted a remarkable increase in my flexibility. I was actually surprised that with only one session a week it would make such a huge difference.
Testing flexibility can help diagnose if someone is at risk from injury. Football players at all levels are often shown to have poor levels of flexibility, especially in the hamstring and adductor groups. Players often focus on strength training without a balance between strength development and flexibility.
It is imperative that stretching programmes are incorporated and become a permanent feature in training schedules as well as for warming up. Mobility and stability can be improved as well as having a positive effect on strength and speed. Increased joint flexibility will help the muscles to work over a greater range of movement and therefore generate greater force and speed. Difficult technical movements in football such as bringing down a high pass will also be improved.
One of the best methods of stretching which I use regularly with my clients is Proprioceptive neuromuscular facilitation (PNF) which is a more advanced form of flexibility training that involves both the stretching and contraction of the muscle group being targeted.
PNF stretching was originally developed as a form of rehabilitation and for that reason it is a very effective tool. It is also excellent for targeting specific muscle groups, and as well as increasing flexibility, it also improves muscular strength.
If you would like to book a specific session to discuss your flexibility issues or injuries please give me a call on 07757 537 884 or send me a message using the contact form on this site.
